Have been doing C25k for 6 weeks now, and only just found this forum. Hopefully will get to know you all but right now I just want to know how on earth can anyone run for 5km. Ive done 6 weeks and I'm only upto 3km. so I have 3 weeks to go and have to do an extra 2km.
Help!
You're not alone Rob. There are plenty on here (possibly the majority) who can only dream of running 5k in 30 minutes or less by the time they finish the program. I've seen it mentioned before that it should really be named couch to 30 minutes, as that's what's important, running for 30 minutes three times a week, not chasing 5k like it's some holy grail. Just complete the program at your own pace and don't worry about the distance/pace, all that can come later if you want after you've graduated.
Don't worry. I've recently graduated and I've only just made it to 5K in 45 mins. So I've got to work on my speed. Step by step. You will get there. Juat alowly build up your fitness. Good luck. 
Welcome and well done on getting as far as you have. The 5k + programme is a follow on set of podcasts by Laura and they focus on increasing your speed so you can achieve 5k in 30 minutes. Laura says that she was only hitting 3.5k when she did the c25k hence the development of the follow on.
As others have said before me here it's great that you're running. Aim for running for 30 minutes non stop and don't fret over time and distance otherwise you will get disheartened.
I covered 3km in my first 20 minute run - and I did my first 5km run this last weekend. It took me 32:54 so not too far off. However for me, running for 30 minutes is the important thing
Welcome. Just follow the programme and don't worry about speed or distance just yet. Enjoy the rest of the programme. Best wishes.
You will do it. Sounds to me ur on target. Well done xxx
Hi Rob5k
I with everyone else and say dont focus to much on doing the 5k in 30min. Make it your goal to be able to run 5k no stop then you can work on your time and it will get quicker over time.
A couple of things that helped me improve my time was by 1. doing some leg power exercises to build my leg strength and 2. doing some cardio workouts to improve my cardio fitness. I found by doing these you will build leg muscles and improve oxygen flow to them.
In fact there was one other thing. I went to a sports physio who gave me some hip and pelvis loosening stretches to do. After 3 weeks of no running my first run back was 1min /k faster than my previous best. I think by loosing up the hips it allows you to run more efficiently and smoother. Might be worth a go.
If you need help with exercises to do go to ptprograms.com.au where yo can download free exercise workouts
Welcome to this forum. It is good on here lots of support and encouragement. You would be surprised what you can do in three weeks. When I started I thought that same question. On week 9 run 3 I did manage the 5k but in 34mins. I am not the fittest of people but dont worry about it you will get there. Happy running and look forward to seeing your posts
thanks all for your replies. so it's not about getting to 5km at all then. I did wonder why I was so far away from it and just thought that there must be some weird magic in the last stages which make you speed up. Okay so will just be happy to do 30 mins then.
Right off out for the first run of week7.
Welcome Rob and you have found a great place! Please don't worry you are doing brilliantly!! We were all the same and thought exactly what you do. It is far more important that you comfortably do your run for 30 mins, the 5k will come later and actually you will be surprised how quick after week 9 you will achieve this. I did week 9 twice and by the run 6 I carried on running when Laura had said stop to walk but instead used this extra time to reach the 5k mark. I have spoken to many others that did the same. Good luck and enjoy what you already can do!
Hiya, I remember thinking that too, around week 5 I joined SRC running club regularly run 5k and am also doing 10k I'm 42 have all sorts of health problems, so no excuses lol, get out there, I will say couch to 5k is all about getting you running for 30 minutes but the 5k does come in time, and once you can do 5k you can do anything
It's not about how far or how fast - it's about getting out there and doing it!
If you want to do a 5k park run or the Race for Life then obviously you need the distance but even then speed doesn't matter - completing it does.
Hi Rob!
i graduated a week ago and have never yet got to 5k in 30 mins so don't worry there are plenty of us who aren't there yet! Just concentrate on getting to that 30 mins milestone, and you will build up speed as the week go by! My fastest so far is 33 -ish mins but i don't get that every time. Well done on sticking with it and welcome to this forum there loads of positivity here to keep you going through those weeks!
Hi Rob
I graduated on Saturday by doing a Parkrun instead of week9 run 3. In hindsight I might have started off a bit quicker than normal and I paid for it towards the end, but I ran non stop and finished in 36.22 mins.
When I got my time I was a bit disappointed as I was hoping to be a bit quicker but with a night to sleep on it, how stupid am I.
A few month's ago I could barely run for more than a minute and now I've run for more than 36 minutes!
This programme is great and now I've just started the C25K+ podcasts and will see where they take me but whether it's 3.5, 4 or 5k in 30 minutes it's still a lot more than many people can do.
Very few people make the 5k mark in 30 minutes.. It's very hard... As a lover of long ones I would suggest to aim for the length of time rather than distance in a given time... You know, you are doing fab!!!
Oh er missus a long one indeed, oh run, I see! Well just did it for 26 mins non stop for the first time ever yesterday and it didnt feel too bad, so back out there tomorrow morning doing the same again.
How have graduates/almost graduates found weeks 7-9?
5k charity run this Sunday
Just found the podcasts!
Just as things are getting good......
