Need help in starting C25k!

[Abdullah85]

When running for 30 minutes, do I have to also cover 5km/3.1 miles at the same time? What if I run for 30 minutes but I am not able to cover 5km/3.1 miles?

Thanks!

[Windswept1 Graduate]

Hi,

Welcome. The aim is to run non stop for 30 minutes during week nine. It doesn't matter if you don't do 5k. Depending on a lot of things you may never do 5k in 30 minutes - I certainly won't.

Just follow Laura on the podcasts and she will get you through it.

Good luck

[Hidden]

You will be entitled to your graduate badge when you have finished the programme - I.E. running for 30 minutes non stop three times. Most people don't make 5 KM in that time, most will take 40 or longer, then they go on to reduce their times/speed up a bit.

Hope that helps

[AncientMum Graduate]

Almost nobody manages 5k in 30 minutes when they graduate. The important thing is the 30minutes nonstop running. That's what you need to do to graduate. You can work on increasing your speed or distance later on if you choose to.

[GoogleMe Graduate]

If you are just starting, focus on sustaining your run for 60 seconds, never mind anything else!

[lizziebeth57 Graduate]

5k in 30 minutes? Some people get there, many of us don't. A lot depends on general fitness, age and gender. Laura tells you to run at an easy pace so that's the guide. Whatever is an easy pace for you. That said I do think there needs to be some exertion - if I didn't go pink I'd think I hadn't put any effort in at all

[Tomas Graduate]

GoogleMe said it. that's really all there is to it, everything else comes later.

[Rignold]

If you are not doing 5k by week 9, a posse of us will come round and beat you with foam rollers.

No. The health benefits of exercise are in duration, not distance. When you can run 30 minutes three times a week you will have achieved a great deal, irrespective of whether it is 5k or 4k.

[Hidden]

I still have only ever done a sub 30 minute 5K once... What everyone else said covers it... especially the bit about "if you're starting, concentrate on the 60 seconds first"...

The goal is 30 minutes of running after 9 weeks... full stop, no caveats, no discussion...