I keep reading posts that say 'I haven't managed 5k in week 9 run 3' or 'I only managed to run 4.2km in 30 mins' etc
SO WHAT??? You're running!
I don't know where the idea came from that you have to run 5k in 30 minutes in week 9. Nowhere does it say that. In week 9 you are expected to 'run for 30 mins' - NO distance is set.
The whole C25k programme is about teaching you to run for longer and longer periods. When you have completed week 9 - you just carry on running, extending your running periods as you go.
Some people, me included, will never be able to run 5k in 30 minutes but....IT DOESN'T MATTER! Not all of us can be fast runners. I am 67 years old - hadn't run for 50 years and at my fastest it takes me a good 45 minutes to do 5k. I willl never be able to do it faster and I am not aspiring to do so.
The whole point of the C25k programme is to get us out there, get us moving and get us fitter and healthier.
Sure some of us will want to compete in 5k; 10k; half and full marathons and be amongst the front runners - and well done to them. For a large number of us we are just running because we want to be fitter and if we complete a 5k park run or a Race for Life then good on us but we should do it in our own time.
The only person you should really be racing against is yourself and if you want to improve your time then fine....but nowhere does it say you must! Pay no attention to the faster runners....this is about YOU. However long you take YOU HAVE NOT FAILED - you are running!
Please stop with the false target of 5k in 30 mins in week 9. It is only setting people up to feel as if they have failed because they can't do that.