How many people finish C25K in 9 weeks?

[riotgoddess]

I set myself the goal of running 5K by the end of November. Is this realistic? I have no problem with amending the goal to "be able to run for 30 minutes continually".

[Tready Graduate]

I followed the programme and ran three times a week, graduating in the 9 weeks. I could easily run for 30 minutes by the end but it took me another week to be able to run for the full 5K, which took me around 37 minutes then

[riotgoddess in reply to Tready]

I've got 11 weeks. Thanks for letting me know its possible. Did you do anything other than the programme?

[Tready Graduate in reply to riotgoddess]

No, just the programme, although I found as I got fitter I just naturally had more energy and moved more

[riotgoddess in reply to Tready]

I was hoping you'd say that! Thanks for the advice.

[Beek Graduate]

I did all the runs and can now run for 30 minutes non stop. I am still not running 5km in that time though. Or in any time actually!

[DeliaItaly Graduate in reply to Beek]

I graduated almost a year ago and I don't run 5k in 30 minutes either. I don't care any more, but I do run 3 times a week with my best run 7.5 K in an hour. Slow but I'm getting there

[tor41 Graduate]

totally do able not the 5K you really need a push for that but the 30 minutes continuously is achievable and enjoyable and amazing when you get there

[riotgoddess in reply to tor41]

Tor 41: what sort of push would I be looking at to get to 5K in 11 weeks? This is my 40th birthday present to myself so I'm willing to push hard!!

(And apologies for my very newbie over enthusiasm, I'm annoying even myself).

[crox Graduate in reply to riotgoddess]

It's hard to say, we're all different and you won't know until you try.

It took me nearly 6 months, but I came from a very low base.

[riotgoddess in reply to crox]

Very good point. I'm going to give it my best shot and see where that takes me.

[proudtorun Graduate in reply to riotgoddess]

Well done on running... You can never be too enthusiastic. I started the end of April and got hung up on times etc. this adds unnecessary pressure and if you don't achieve 5km (like I didn't in 30mins) then you'll feel like a failure and the spiral starts. Think back to Week 1 if you are doubting yourself. Personally I found it nigh on impossible to run for even a minute let alone 30. I've now completed a 5k race and on Sunday ran without stopping a 10k race in 1hr 16m 24s and am running Cardiff half marathon in 3 weeks... All this since April, and strangely I improved once I stopped putting time limits on my distances. On Wednesday I did the stepping stone run (5k+) what a great way to improve on speed. Take it easy, congratulate yourself and your achievements and remember some days you'll have bad runs. Don't be harsh on yourself even Laura says that.

The very best of luck to you and keep us posted.

Jason

[riotgoddess]

I will be over the moon to get to the point where I can run for 30 minutes without a break. I think I'm going to make that my goal but have a darn good go at getting to 5K in 11 weeks (hoping this won't come back to bite me when I'm writing a post about crying in week 3!!!).

Any advise joyfully received. I'd like to add that this is one of the most supportive forums ever. I'm bowled over by how everyone is genuinely invested in seeing others succeed.

[lolb Graduate in reply to riotgoddess]

Definitely possible to achieve the 30 minutes in the 9 weeks and probably 5K - perhaps not necessarily 5K in 30 minutes but you may be able to - that really depends on you and your individual level of fitness. Once you can do 30 minutes, try a parkrun if there's one near you - they really are fun and so motivating - makes it much easier to achieve 5K. My first one took just over 37 minutes I still haven't achieved the elusive 30 minutes, but am getting faster and it's great to have that to measure yourself against each week.

[riotgoddess in reply to lolb]

Heartening news. Not at all concerned about making 5K in 30 minutes. I just want to continually run for 5K. Parkrun is definitely where I'd like to be in the New Year, I love the idea of competing against myself yet sharing the experience with other people doing the same.

[tor41 Graduate in reply to riotgoddess]

lol just do that then (it's pretty much what I did, joined a running club and ran the 5k-just over, it started out taking me about 45-50 minutes now well it's still anywhere between 26 and 45, depending) now am looking at trying the 10K

[Narmour Graduate]

I'm just about to finish in 8 weeks! I decided to skip week 8 and go straight to week 9 after extending a 25 minute run on saturday to get home quicker in the pouring rain. Just did another tonight so one more to graduation!

[fatboyruns]

I started C25k at the end of June, ran every other day, so three and a half times a week if you get me, by the end of August I was running 30 mins, skipped week 8 only ran 3 x 25 (wk 6 r3 so I cld hear Laura say "You're a runner now!" and 2 more) min runs then 30 min runs and then moved on to half marathon training programme. Today I ran for 1 hr and 9.5 km, including 5 min warm up and down and plan first half marathon for Dec. 1st. I broke my leg (compound fracture) in 2007 and haven't run more than 100m since until C25k. Took me 2 or 3 weeks to get the nerve to start, not sure (with the 30 cm pin in my leg) that I COULD run. But I did it and have never looked back. Current pace about 5'50" per km hoping to run 21k in 2 hrs or less. Before I broke the leg was reasonably fit having lost 22kg in the previous year. Anything is possible.

[riotgoddess]

Thanks Narmour and fatboyruns. If I get to the point I can comfortably increase or even skip a run I will. Good luck with your graduation run Narmour, awesome achievement. And FBR: half marathon from a June start....... I salute you.

[tubontherun]

I took 9 weeks, but then kind of fell off the wagon. I couldn't run 5k in 30 minutes though, and my best to date has been about 38.5 minutes. I've recently restarted at Week 4, and I'm finding it much easier this time round.

[riotgoddess in reply to tubontherun]

That's fantastic. I don't care if 5k takes me a week, I'm looking forward to the day I can do it. Good luck with your restart, I'll look out for updates.

[tubontherun in reply to riotgoddess]

Thank you

[dylanski Graduate]

It's good to have a goal, but don't put too much pressure on yourself. When you do have a bad run (and we all do), you'll be devastated - I know, I was - and you could end up giving up completely. Just remember, the only competition here is with yourself, everyone does it in their own time. Enjoy!

[riotgoddess in reply to dylanski]

Thank you for the advice its worth remembering. Don't worry, I'm definitely only competing against myself.

[Hidden]

I started mine in April and still haven't finished week 9. Am on week 8 now. I was out due to illness for a month and now I've taken up cycling and aerobics so am just doing it in my own stride. It's nice though, the other activities build on muscle strength which have definitely helped in running longer/faster. Getting a running buddy makes it so much more motivating too! Good luck xx

[riotgoddess in reply to Hidden]

My heart goes out to you. Due to a long term illness I had to take 3 years off any exercise. Enjoy the thrill of being back. X.

[TrickyHicky Graduate]

I was too keen and ended up having to have an 8 week rest in the middle of my 9 weeks, so it actually took me 17 weeks to do it.

My wife on the other hand stuck rigidly to the 9 weeks programme and did it!

So my advice, is follow it to the letter, don't try supplementing other excersies in with it, or think it's going so well you could finish it in 6,7, or 8 weeks instead.

I started as a 41 year old couch potato, who hated running (had done it very poorly at school) in Feb 2012, graduated spring 2012 and in Sept 2012 did a 10k extreme obstacle course.

I love my new found sport and have just signed up for all 4 X-Runner events in 2014. This year I've been focussing on sailing and a skydive, both of which I wouldn't have been able to do in my previous 'couch potato' state.

Good running, and remember, "No matter how slow you go you're lapping everyone on the couch!"

[riotgoddess in reply to TrickyHicky]

Another inspirational post, thank you.

[nomoresloth Graduate]

I did the program in 9 weeks and never thought about repeating one run or another. It just went perfectly well for me which I know from this forum is absolutely lucky. I think the runs were getting harder for me from week 3 on. Weeks 1 & 2 were not a challenge for me although I was an overweight (still am) couch potato (my couch misses me a lot now). I did the first 5k one or two weeks after my graduation in June but still don't manage to do it in 30 minutes. I beat my PB yesterday with 4.992k in 31:45minutes (which means I missed the 5k by only 8m and would have completed the 5k in 31:50minutes. I had to stop due to a tram crossing my way...). I try to get my time down and really wish to do 5k in 30 minutes but in total the only thing that counts is the ability to run for 30 minutes and to feel the benefits running gives your body and mind.

[darjeeling in reply to nomoresloth]

Wow. This is so inspiring. Good going. I just started and hope to be able to do the same. peerdiagnosis.com/how-long-...

[nomoresloth Graduate in reply to darjeeling]

All the best for your journey! This program changed my life so much (in the better way). If you have to repeat a run or a week, don't worry. Take your time but also try and take the "risk" of going on with the next step. There will be good runs and bad runs. Don't give up after a bad run, free yourself of "I can't!". What I mean is that I still continued with the next week after a bad run (I think I had a very bad one with cramps in my calfs on my last run of Week 6 or 7). I tried to do the following run of the following week and I did it without any major problems. The program builds up your stamina and prepares you for the next step so your body is prepared to go on for longer as your mind might still struggle with the idea to add e.g. three more minutes of running. Of course, always listen to your body! If you get pain it's better to repeat some runs or take a break. I was lucky not to have any problems so I could go on.

Again: All the best for your journey and keep us informed about your progress

[riotgoddess in reply to darjeeling]

I know! I've been thinking about how amazing it is to not only have access to a free running course, but to also have so many enthusiastic people cheering on and advising.

[riotgoddess in reply to nomoresloth]

Congratulations on a new PB. You must be over the moon.

[nomoresloth Graduate in reply to riotgoddess]

I am! Although I hate that I didn't complete the 5K.... ok, only 8m to go and I calculated how much time I needed on average for a meter so I came to my PB with 31:50min.

[Carolecal]

I completed W9 just over two weeks ago. I ran 3 times a week with two days rest each weekend and was fortunate in that I never had to repeat a run or a whole week. I took my new gadget with me today, an Omron step counter that just measures distance done, cals and fat burned etc and the distance I covered was 4.8 km .This is my usual route and took me 35 minutes of running . I'd only ever ' guesstimated ' the distance in the past, though knew it to be roughly 4.5 k. It would only have taken a circuit or two of the little sports field at the end of my route to get me over the 5k...and I still had some breath left, so I know I will do it next time .

You sound good and determined and as if you've got your head in the right place...so, go for it !! I'm sure you will achieve it..there's some excellent advice in the previous replies...I would say don't skip weeks and don't be tempted to run any extras though.... the programme is great and it works; the forum is even better, a wonderful support system.Why not post your progress as you work through ...it would be good to know how it's going for you. Lots of luck to you

[riotgoddess in reply to Carolecal]

Thank you for your kind words and for sharing your encouraging experience. I'm planning to update once a week to keep myself accountable.

[tyoung45]

Hi I did the course in 9 weeks but like most nowhere near 5K - that was until this morning............................ 9 months after graduating 5K in 29:57............... 3 seconds to spare........................ YES!!!!

[IannodaTruffe Mentor]

Like fatboyruns, I ran every other day, which compresses the whole programme, but I still took 9 weeks because I couldn't find decent routes while on holiday and ditched C25k to just do convenient runs until back on home turf. Unlike fatboyruns I am not half marathoning, but did achieve 5k in under 30 mins by week 9. I am 57, have not run for forty years and absolutely love to run now. As an "older" runner, I would be cautious about advising someone to skip runs. I like to think of myself as self taught in just about everything I do, but managed to quash my arrogance and believe that the people who put C25k together know more about this thing than I do. It worked a treat and I only got injured after graduating and trying too hard on a park run.

Good Luck. You can do it. Keep us posted.

[Carolecal in reply to IannodaTruffe]

Oi boy....less of the "older runner" talk

[IannodaTruffe Mentor in reply to Carolecal]

Carolecal, it's just the way I sometimes feel when I'm not running.

[riotgoddess]

To everyone: wowowowowow, I'm overwhelmed by the advise and support. This is my plan: do the programme as written with the aim of completing within 9 weeks. My birthday challenge will be to run as far as I can on my 40th. But darn sure I'm going to give the 5K a good shot! Thank you again everyone.

[katee1958 Graduate]

it took me about 4 months, I had 2 to 4 day gaps sometimes between runs due to work and/or ensuring not aggravating a bad knee. If you look in the Week 9 forum and look at my post 'Graduation Run' it tells my story. I recommend attending park runs, even before you graduate, it has done me no harm.

Good Luck x

[fatboyruns]

I just wanted to add that I started this program thinking I may not complete the first week and didn't buy proper shoes before week 3 but sometime around the 5th wk I realised I was going to do it. Then I decided the sky was the limit and planned on doing the half at the end of October when I return to my home of the last 3 years, Cambodia. I realised that was going to be "pushing it' so revised the plan to make my first half (!) around the ruins of Angkor Wat on Dec 1st. By then I should have plenty of miles under my (ever shrinking) belt. 'Course I have to leave my temporary home here on the sunny island of Mallorca and travel first to the UK then to Asia, so many weeks of disruption may lead to a few missed runs...

I'm not a boy any more apparently (46) but am still fat (want to lose another 10 kilos). I certainly wouldn't advise anyone to skip runs, but you will know yourself what your body is capable of. The mental preparation of the early weeks and Laura's dulcet tones made me realise I could do anything I set my mind to, and I am going to.

In those first 3 weeks whenever I doubted I could run 60 seconds or 3 minutes or whatever ridiculous amount Laura was demanding of me now, I would think of my girlfriend growing up in post civil war Cambodia with the results of polio as a kid and how she never let her disability get in her way. I thought about my responsibility as able bodied to keep myself that way and would struggle on, all the while knowing that "struggle' is relative and we are all incredibly privileged to be in the position we are in today (Internet access, free time, proper health care and nutrition for example....)

Sorry if this has turned into a sermon but I am so thankful for this plan giving me the chance to take responsibility for my own health and fitness again that somehow all this has come gushing out of me. We are all on a journey, some of us will struggle more than others. to some it will come easier, but we can all achieve our goals if we take it one day, one step one km at a time.

[twigg]

It took me about 13 weeks but I couldn't even do the 5 min warm up walk initially without my legs aching. Now 5 months down the line I have ran 10k this morning ok slow but still did it so yes go for it

[CathyBea]

Myself (59) and my step daughter (21) started this together and we're almost there. We started at week 4 as we'd reached week 6 in the past and didn't complete for various reasons. Some weeks we haven't managed 3 runs so we've stretched to out a bit but managed to stick with the programme. We're not doing more than 4K so far in the time so we'll have to work on our speed soon 😅