Newbie needs advice

[stenh0use]

I'm about to start week nine (tomorrow) but don't seem to be running 'the distance' expected. I'm currently covering about 3.5 km. should I be pushing myself a little bit more (had a virus during week 8 which knocked me fairly) anyone else had issues with distance? I'm still fairly pleased with myself that I've got this far though!

[Dunder2004 Graduate]

Don't worry at all about the distance. The focus of the program (despite the title) is to get you to be able to run comfortably for 30 minutes 3 times per week. Once you have achieved that then, if you want to, you can work on increasing pace.

[Artefactfinder Graduate]

Just trust the program. You are building up endurance and stamina...I wouldn't focus on distance. That will fall into place eventually

[RisiPotter]

I completely understand. I'm at the end of week eight and I'm covering a similar amount of kilometers in the 28 min. I was thinking after week nine I might repeat the entire program except this time focus on speed and energy. Does that sound like something you might consider? Why or why not?

[Sazzle44 Graduate]

I'm similar to you too stenh0use. Just done Wk8R2 and covered 3.7km in the 28 minutes. I'm planning to make the 5K my next goal after graduating, as I know I won't cover it in 30 minutes. But we are pretty impressive running for that long whatever distance we cover, aren't we??

[sizexm Graduate]

I am almost exactly at the same point as you are (did run 1 of week 9 on Saturday) and covering more or less the same distance, maybe even a little less (pressed the wrong buttons on my phone last time, so the distance was not recorded). I agree with all the previous post. This is about stamina first and foremost. 5k will be my next goal after graduation and I expect I'll need 45 minutes for that. I might get faster at some point, I might not. Still a huge improvement compared to the couch.

[Peperami66 Graduate]

I agree with all of the above. The programme should be called couch to 30 minutes. I have done about nine runs since graduation and I am pushing myself, still struggle to do 5k in under 39 minutes. Don't worry, you are far from alone, and as others say, it's about stamina.

[mfamilias Graduate]

The most important thing is to run 30 minutes - the distance isn't an issue. If you've been ill you should take it easy, too. Don't put the pressure on yourself and enjoy the running - you'll have time to work on speed after graduating if you wish to do so. Hope the run was/is good!

[LordOberon Graduate]

Everyone has advised you well. Time/stamina first. You're doing great. Enjoy.

[JuliaM72 Graduate]

Well done on getting to week 9 you'll be fine. As everyone has says trust the programme. I graduated about a month ago and have only just managed the 5k and not in 30 mins took me about 37. However start of Feb I couldn't have run for 1 min so look at what you've achieved, not what you haven't. You are doing Fab!! Good luck with this last week

[Peperami66 Graduate in reply to JuliaM72]

Well done Julia, I am well over a month graduate now and I am pleased if I get under 39 minutes but then my excuse is I had a liver transplant 7 months ago

[JuliaM72 Graduate in reply to Peperami66]

Well in that case you put me to shame. What an achievement especially after such a major op. I hope it's all going well for you and you carry on with the running. Had such a busy week not managed a run so far but got plans for 5k tomorrow

[Hidden]

I was worried about distance too. I decided to aim towards 4k rather than 5k for my w9r3, and managed to run 4.14k. I stretched myself by pacing the whole run, but then adding a faster spurt at the end, using up everything I had left, and I found this really made a difference. I think very few people actually manage to run 5k in 30mins, look round the various week 9 posts and you'll see - even seasoned graduates are running 5k in anything ranging from 31min-45min. So just aim for the 30 min rather than the distance, and start thinking about what you'll do afterwards to maintain your new running habit. Good luck!

[millwalki8 Graduate]

As above

My average 5K is over 30 mins (32-25) I've only done it a few times under 30.

[stenh0use]

Thanks so much to everyone who has taken the time to reply. I am really pleased with my progress so far considering I haven't run anywhere since I was about 10 years old! Am looking forward to completing the program and building on my distance. Might even give myself the 10k challenge next!

RisiPotter - I don't think I'd go back to the beginning again as I/we have come so far, I think I'll just push myself a tiny bit more each time until I've reached my goal distance and then build on speed.

[IannodaTruffe Mentor]

So you lot, you're only running 2 miles?????.............hang on.........that's ......TWO MILES. How far were you running before you started C25k? I don't know, but I bet it wasn't TWO MILES. Congratulate yourselves.....feel proud and just keep running. Speed will come with time and experience, especially if, in my opinion, you increase your distance gradually.

Keep running, keep smiling.