Couch to 5K
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Week 7 - Distance

Hi all,

Just completed Week 6, run 3 - ran for 25 mins yay but when I checked Map My Run it said I had only run 2.80km (started it once I started running and stopped it after 25 mins so no walking included).

This doesn't seem very far to me :( In fact at this speed I'll do 5k in about 50 mins which isn't much quicker than walking it!

Does your speed and distance travelled get better in weeks 7 to 9?

7 Replies

Don't worry about it. You are following a programme designed to get you able to run for 30 minutes non stop not a progarmme to make you a fast runner. There are plenty of those around, if that is your goal, but you need to be able to run for 30 mins first.

1 like

C25k is not about speed or distance covered. That's not what it's about. It's about getting you from running 0 minutes to 30 minutes in 9 weeks. I'd concentrate on just getting the sessions completed and leave the times/distances til you've graduated

Slow jogging is the way to do it so don't worry about it


OK - thanks both :) Just presumed that seeing it was Couch to 5k that I would be running 5k at the end of week 9.


I've just completed week 9 today :-) and I am no where near running 5K in 30 minutes, I am much slower than you are, my average is about a 12:42km which puts me at about a 62 minute 5K. But I am not concerned by that at all, because today I jogged continuously for 42 minutes and 34 seconds my longest time yet, and 9 weeks ago I struggled big time to jog for 60 seconds. That in itself feels pretty amazing to me :-)

So like everyone else I say it doesn't matter how fast you are running, just that you are out there running :-)

Good luck with your next run I hope its awesome :-)

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Thank you :) I was worried I was going too slowly but I'll just keep plodding on and hopefully in a few weeks I'll be able to run for 45 or so minutes to get to 5k. Well done for completing week 9 too! :)


Thanks 😀 and I'm sure you will be running that long soon 😀


You are going slowly compared to Mo Farah or Usain Bolt, but compared to yourself at week 1, or those who have not yet shifted their backsides off the couch, you are flying. Stick with it and you will get faster.


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