Hi everyone,
Done my next 25 mins but i'm watching my distance and only getting upto 3k in that time. How by the time im running for 30 mins am i meant to be able to do 5K? What time on average do you all complete your 5K's in and those that do it on a treadmill what speed are you running at?
Hope you're all well! x
You should be very proud of yourself for getting this far. Not too many runs left before you graduate!
Don't worry about doing 5k in the 30 minutes. Very few of us achieve that. The purpose of the programme is to have you running continuously for 30 minutes, regardless of the distance.
That could be a goal for you after you graduate - running 5k, but it's not important at this stage.
You'd have to run about 10kph to run the 5k in 30 minutes. That's fast!
Hi YM well done on the 25 mins not long until you graduate. On a treadmill I ran at 7.1 mph for most of the programme but I wanted to run 5k inless than 27 mins. This programme got me there. Since graduating I still do some treadmill work with the speed podcast and I went on to do B210K. Trust Laura and she will get you running 30 mins. Then you can worry about increasing speed and/or distance. My best outdoor 5k is about 32 mins which is running just under 10kph. Today I did 6k in 45 mins but the important bit is to have fun
Good luck
Hi - sounds ok to me as I've only recently broken 3k and I'm W8R1. I'm sure I'll get to 5K one day but not by the end of W9 - I'm just happy to have made it to 28mins and can't believe I'm no longer terrified of the thought of 30mins!
Well done you - great effort 
Happy running
Well done, nearly there! I graduated this week, I can do around 3.8 KM in 30 mins, so miles off yet. Don't worry about distance, just keep to the plan and go for the time. Speed will come later.
No worries about the 5k. Put it out of your mind and just concentrate on finishing Run 3 of Week 9 and graduating
Good luck, you'll soon be there
Hi
I did run 2 week 7 yesterday. Im running at 6.3kmph on a treadmill so including the 5min warm up and 5min cool down im only just over 3k.
From what ive read its pretty normal to not be running 5k in the 30 mins when you complete c25k.
I know Laura even said she wasn't covering 5k when she finished.
Im planning on just being able to run for 30 mins at the end. Then I will gradually work up to covering 5k and then will try to bting my time down gradually.
You sound like your doing great!
I think I might have to be brave and venture outside for running soon as Im finding it a bit boring on the treadmill now and I think thats making it feel harder.
Good luck!
Week 7 Run 2
Week 7 Run 2
Week 7 run 3
Week 7 run 2 ✅
Week 2 Run 2
