5km run

[Eforiro]

Hello everyone, i just completed the couch to 5K today . but i have not been able to run 5km in 30minutes. Anybody with this kind of experience?

[nowster Graduate10]

Congratulations! 🏆

Very few graduates of C25K actually run 5km by their final run. The scheme is mis-named. "Couch to 30 minutes" isn't as catchy, though.

Don't forget to claim your graduate forum badge: healthunlocked.com/bridgeto...

[Eforiro in reply to nowster]

Thanks ! I was actually feeling like I am not fast enough. Thanks for the encouragement.

[nowster Graduate10 in reply to Eforiro]

Actually, that's the Bridge to 10K forum link. The one for the C25K forum is: healthunlocked.com/couchto5...

[sarahgjersey in reply to Eforiro]

Hi eforiro I find it helps to go into km for the last two runs. I can only run 5k in about 40 minutes at first it was longer. 30 minutes is very quick so don’t be hard on your self. Well done 👍

[Eforiro in reply to sarahgjersey]

Thank you so much !

[Hidden]

I need 43 minutes or something to reach 5K 😜

[Eforiro in reply to Hidden]

OK .! 👍. Thanks🙂

[Hidden]

Congratulations on completing C25k Eforiro. As nowster says, don't worry about the time/distance. My first 5k was 40 mins, my best 36 mins. Relax and enjoy your consolidation runs for now, speed will come as you progress.

[Eforiro in reply to Hidden]

Thanks for the encouragement.

[Cmoi Graduate10]

You're far from alone Eforiro . This poll from the C25K forum shows that the vast majority of people (87%+) don't manage 5k in 30 minutes in Week 9: healthunlocked.com/couchto5...

[Eforiro in reply to Cmoi]

Thanks .

[00marks Graduate10]

Congratulations on completing C25K!

[Eforiro in reply to 00marks]

Thank you

[Newby_1]

I could only get to 4.4K at the end of 9 weeks but I can now keep running each time to get to 5k but it’s taking me 36 mins. I’m hoping the time will start to come down but I go for the the distance now rather than time

[Eforiro in reply to Newby_1]

Okay. I will keep running till I increase my speed

[Beachcomber66 Graduate10]

Celebrate what you have achieved!!It took me 18 months to get to 30 minutes, but by that time I was running long distances (slowly) which helped to build up strength and fitness. Especially for older starters like me, distance is a more rewarding initial goal than pace. 5k after 5k trying to run faster each time is deadly, and for most just doesn’t work!👍

[Eforiro in reply to Beachcomber66]

Hmmm......thanks

[Katnap Graduate10]

I didn't do 5k in 30 minutes (or vice versa). For W9R3 I ran 5k and it took me 34 minutes.

Keep to time running from consolidation to first steps beyond that.

Congrats and welcome to The Bridge!

🐱 Katnap 🐱

[nowster Graduate10]

I did do 5km in exactly 30 minutes on my graduation run, but paid for it with a twisted ankle in the last couple of minutes which, of course, I stupidly continued to run on. I couldn't run for almost a month after that and needed two physio visits.

It's only now nine months after that graduation run (and a few spells on the Injury Couch) that my natural pace has increased such that I can do that sort of speed without injury.

For example, this morning I ran that distance in just over 30 minutes. I wasn't trying for speed but just to keep things light as my legs still feel a bit "off". The route included some hills and I wasn't feeling out of breath at the end. This is what running regularly does to you (eventually). This time last year I'd tried starting C25K twice and had to stop each time. I restarted at the end of June and didn't graduate until the end of August.

As Beachcomber66 says, go for duration and distance. The pace will improve as a side-effect of putting more time and miles on your legs.

[HeavyFoot Graduate10]

Don’t worry Eforiro. After two and a half years of running I have calculated that at my sprint speed sustained for 5km (haha) my best time would be 32 minutes.

So now I go for distance, beating hills and simple enjoyment.

Keep on keepin’ on. 😎