is it really the right Kms?

[JazzySam]

Hi, So am about to finish the programme (5k) .. A few questions though.

- when looking at the kms i run in 30 mins, i can't say that it is 5k it is 4.6 and that includes the 5 mins walk before and after... anyone encountered this too? I think this question is really also for the other ones running 10K is it really?

- when "graduating" from the programme I think it is best to continue running the 30 mins for a while before moving on, however would it be a good idea to run everyday (even if less time) ?

Let me know your opinion thanks

[Buddy34 Graduate10]

Hello JazzySam, firstly not a lot if us reach 5k by the end of the program but that okay . If you would like to see what you actually run in distance just start your tracker at the start of the run and not at the warm up walk then stop it when you're finished running .

When you've graduated from c25k it is a good idea to continue to run for 30 minutes 3x per week for a few weeks.

As for running every day , I think this is better for people who have been running a number of years . So stick with your plan and enjoy your rest days. Only my opinion and I'm sure you will get other replies about this . Good luck 😊

[UpTheStanley Graduate10]

Hi Jazzy

The programme is really Couch to 30 minutes, and hardly anyone graduates by running 5k in the time. When you want to move on, one version of Juju’s magic plan is time based and will take you to 60 minutes rather than 10k.

You are right to consolidate by running 30 minutes for a few more weeks at least, but you shouldn’t try to run daily yet - some advise not for a year!

All the best with your running journey. 😀

[Annieapple Administrator]

Well done JazzySam🎈 Enjoy graduating. Very few graduates reach 5K. It took me a number of consolidation runs to get there. I read in Runners World that new runners should run alternate days or 3x a week for 2 years before attempting every day runs to avoid injuries.

Enjoy your consolidation runs. It’s a wonderful freedom & very special.

[Grannyhugs Graduate10]

Congratulations on graduation. Everything above holds. 5k in 30 min is often never attainable for some, it's just a number. Bask in the glory of running for 30mins then move to longer times if and when you are ready to. Happy running 🤗

[Wenderwoo]

I started tracking just the “run” bit when I reached W8 of the plan. By the time I graduated I was doing about 3.2k. I’m consolidating now and it’s gradually creeping up and I hope to reach 5k eventually as I get stronger. I think it pays to be patient and keep chipping away 😁

[Bluebirdrunner Graduate10]

Hi JazzySam, completing the program will get you running for 30 minutes, and is all you need to do to Graduate once you have done Week 9 run 3.

Consolidating by continuing with 30 mins of running while you strenghen will cement your ability, but its important that you still take at least one rest day between runs.

You will be able to add the few extra minutes in time to reach that 5k distance, it took me about 38 minutes to do it a few weeks after Graduating.

Enjoy that you are running and celebrate your successes.

Good luck ! 😊