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Couch to 5K
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W7R3 3.8K average speed 6.45 - will I get quicker?

Sooooo chuffed. To complete week 7. But concerned I won't be hitting 5k in 30 mins by the end of week 9. Any tips from all you gurus? I did 3.8K on the 25 min run (I didn't log the warm up/cool down) should I be covering more ground?

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You're faster than me Lisa. I'm up to 3.5k for the 25min runs but, after my distance crisis of confidence the other day, I'm not worrying about it. Just relieved to be at the end of W7 and still running xx

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I think you're right AM xx I'm not going to worry, like you say at least we are running & yayyyyy we've finished week 7!!!!! Good luck with week 8 - let's nail it together .... Slowly lol

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Stop worrying about the speed at this point. The aim is for 30 mins of continuous running. Once you graduate you can work on speed xxx

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Thank you! Will try not to let it bother me xx

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Lots finish the plan without getting up to 5k, myself included so don't worry. Concentrate on finishing the plan and then, as kickibro has already said, you can work on your speed. Good luck with the rest of the plan :)

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Thanks Trizzy! I think, reading through other posts, I'm just one of many who worry about the time/distance! I'll take the advice & try not to worry xx

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Thank youuuuu!!! Starting week 8 tomorrow eeeek fingers crossed xxx

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The time is immaterial. Getting round to the finish line is what's required. You graduate when you finish

It's getting closer Lisa. Don't go speeding up like you're Dibaba, you just have to hang loose, chill out and get round that ruddy course. Laura will be there to help you of course. We don't want you hurting yourself before the great day!

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You're a sweetie MissW..... I'll plod on & try my best to reach the end in one piece lol

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Lots of people recently have worried about their distance in the time they have for the run. At the moment, as everyone says, it's really a case of completing each session (injury free) and being able to run for a little bit longer time each week, building up stamina. There are podcasts to work on speed and distance which you can download after graduation. Try to be patient for the moment and focus on finishing the programme without worrying about how far you can run or how fast. To do anything else could put you at greater risk of injury. Good luck with week 8 and best wishes.

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Thank you xxx I'm going to heed all the great advice & plod out on week 8 tomorrow!!! Wish me luck lol

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Definitely wishing you luck - don't think you need it though as you are doing really well. Cheers.

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Good luck with week 8. You are doing tremendously well and you haven't got long left before you graduate! Have a good week xxx

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Thank you everso!! Just done W8R1... And survived lol

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Good lass! I think the worst is over cos week 6 was the pig if I recall correctly. Ooooh not long now Lisa. You getting excited cos we's all are!!!! Me and Fitmo get itchy feet worrying about you young uns

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Hahaha young un!!!! I wish xxxx yes soooo excited, but feel like I've been beaten up...... Hips & knees aren't playing nicely .... But I've come so far, I won't be giving in xxx

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Your going quicker than my last run. My average pace was 7.00. Like the others say don't worry if you don't hit the 5k. It does come. And it gives you something to aim for after the challenge is done. Your doing great.

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Thank you Hunni!!!! My good I barely hit 3k today so from now on I'm not even looking at distance lol

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I recently looked back at my pace from July last year and saw that I was averaging 6.32m/k, on a 3k run, which was probably about W4 or 5, while I recently completed my whole 5k run at an average of 5.50k/m. It is eleven months since I started C25k and I did it in about the nine weeks, so, in my experience, you will see improvement in pace over time and it will give you all sorts of targets to aim for, short and long term, after you graduate.

You're doing great. We're all doing great. We're running. YAAAAAAAYY!!!!

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Thank you xxx I just so chuffed I can run, I'm not going to worry about the distance now after reading all the wonderful posts xx

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