almost there

[Jonty1953]

I am in week 9 of NHS Couch to 5k. Yesterday I ran 4.7 kms, but my pace is slow. Does this matter? I want to do 5km tomorrow and Friday and then start trying to improve but should I go for longer distances at current pace or try to stick with 5 km and do it faster... I want to get to 10 km ultimately

[MissUnderstanding Administrator Graduate10]

Where have you got the idea that running 4.7km in 30 minutes is slow from?!

The pace that c25k is best run at is one where you can hold a conversation, speaking in full sentences without gasping. Is that how you’re running at the moment? If not, slow down! The distance you cover is totally irrelevant in the c25k programme. 90% of graduates don’t cover 5k by the end. All you have to do to finish is run 30 minutes continuously three times. That’s a massive achievement so don’t take away from that by trying to add more to it.

After graduating, it’s best to stick at 30 minutes for a little while to allow your body to consolidate the fitness gains you’ve made. When you announce you’ve graduated on the c25k board, someone will point you to the post about what to do next where it’s explained in detail. You can find the post in the pinned section if you can’t wait. There are lots of routes to 10k and I’m sure you’ll be able to do it but I’d focus on your last two programme runs for now. It sounds like you’ve got a bit of the last minute wobbles. You’ve done brilliantly and it’s worth taking the time to appreciate it before it’s over and you’re a graduate!

[Instructor57 Graduate10]

Slow ?What makes you think it's slow .

In fact I would think you are probably running too fast .

Your best development comes from running at a conversational pace.

Anything faster is actually counterproductive.

Running 5k in 30 minutes is irrelevant.

The program is a time based program, not distance.

Take a look at this .

healthunlocked.com/couchto5...

Then when you have finished the program you are advised to consolidate those 30 minutes runs for a few weeks before working on increasing distance or pace otherwise you are likely to get hit with an overuse injury.

Slow down , relax , it's the best way to develop your aerobic base!

[Jonty1953]

That was a very helpful reply. I did not realise that what matters is 30 mins x 3... I have been beating myself up for falling short of 5K ... I do not want to diet but I do want to eat more healthily for running. any tips there?

[Instructor57 Graduate10 in reply to Jonty1953]

Unfortunately, it's is a common misconception, probably due to the title of the program!If you have looked at the post I linked in my reply you will see that only around 10% of people in the poll reached 5k in the 30 minutes of the program, I certainly didn't and 2 and a half years on I still haven't , but that's probably because I'm not even interested in trying .... But of course that really depends on what you want from your running but making these increases gradually over time is of course the best way to do it whilst hopefully avoiding injury .

As MissUnderstanding pointed out we have a 'Whats next' post designed with new graduates in mind , we would normally link this for people when they graduate but it can be found in the 'Pinned Post's' section on the Couch to 5k forum .

As far as healthy eating is concerned I'm probably not the best for advice on this however , HU does have a healthy eating forum here .

healthunlocked.com/healthye...

I did however get this book from Amazon and have made and enjoyed several of the recipes 😊

The Runner's Cookbook: amazon.co.uk/dp/1472946774?...

Hope all this helps !

[Reggiegirl in reply to Instructor57]

That is a great book for recipes and also general advice about nutrition for runners. Have made several of the recipes and enjoyed them.

[Cmoi Graduate10]

Woah, forget all this improvement stuff  Jonty1953 ! You've presumably gone from being a non-runner to being about to complete C25K, that's already significant improvement and an achievement in itself. Well done you!

I don't need to reiterate the excellent advice already given by  Instructor57 and  MissUnderstanding , so I'll just wish you lots of enjoyment in completing and consolidating C25K.

Then when you've got into the habit of being able to run for 30 minutes continuously and comfortable, please do pop over to the Bridge to 10k forum, where there's an excellent plan to get to 10k, plus lots of advice and suggestions for other 10k plans and audio-guided runs.

Relax and have fun, there are plenty of runs awaiting you in the future, no need to hurry!

PS Or as nowster has pointed out, you could just stay on this forum, which is actually the Bridge to 10k forum. I should try to do one thing at a time!

[nowster Graduate10 in reply to Cmoi]

[Discreet cough] This is the Bridge to 10km forum. 😆

[Cmoi Graduate10 in reply to nowster]

So it is! Been flipping too much between forums and other stuff. Au temps pour moi 🤣🤣🤣🤣🤣

[nowster Graduate10]

Just to put things in perspective, 4.7km in 30 minutes is faster than most of the parkrunners at my local venue.