Couch to 5K
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Nowhere near 5K yet 😑

I have just run day 2 of week 9 and managed 3.3 K. I so run slowly I know but I want to build up to 5K as I've signed up to Race for Life mid June. How far is everyone else managing?

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I graduated at Xmas and I still only average 3.3km in the 30 minutes. But does it really matter so long as we're out there running? And Race for Life is fine as it's not timed and plenty of people (the majority, I'd say) just stroll round it so just plod along at whatever pace suits you! :-)

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That's good to hear. I am 57 and have been on a health kick for the last 18 months. I lost 6 stone but have put 1 stone back on over the winter so stepping up a bit to lose it again. One I graduate I thought I would try the other podcasts or try to increase my three runs a week by 5 minutes each week until I reach 5K. :-)

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That is a sensible plan. Your pace is fine. I would hazard that 3.5k-ish is about the norm for graduation. Once you have that base half hour though, you have a foundation to work from to build distance etc and it's just 'more of the same thing' rather than the challenge it is to get from nought to 30. You'll do great.

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That's a brilliant weight loss! I'm 57 too and have lost 3.5 stone, with another three stone still to go. I can run 5K but I take a good 45 minutes to do so. I blame it on my small chubby legs as I'm only 4ft 10 tall! :-)

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I'm 5'4". I just wish I started this journey 30 years ago. Lol. Good luck with all your endeavours. Looks like you're doing a brilliant job. 😊

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Now, I have this image of a small penguin with small chubby legs running around the ice floes... :)

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Have you not looked at my profile picture? That so IS me!! :-)

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Welllll...I did sort of think it might be...so cute😉

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Pinguette, I wondered where you were, I just read your last post. I missed you !

Totally right on the speed and distance, we are out there and we are doing it... go us! :)

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Hi Oldfloss, I'm still around, still running and still reading the forum but I haven't been posting so much due to all kinds of other things taking up my time. But I will try to post a bit more! :-) xx

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Glad you are okay..and still running...😊

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I'm at the same stage as you and for the last two runs I have been at around the 4.6k at the 30 minutes mark.

I gather that's pretty quick for this stage though so I wouldn't worry. As long as you are doing the time the speed will happen naturally as your body gets used to it.

Bob

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Wow that's good Bob :-)

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Yeah I've certainly impressed myself.

I put it down to doing 45 minutes rowing 6/7 days a week since around last Aug/Sep

I think it's given me a head start stamina wise.

But we'll all get there at our own pace 😀

Bob

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Just go at your own speed, Race for Life is not about speed really. i think i walked round the first one I did..hoping to move a tad faster this time :)

Go you.. nearly a GRADUATE!

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Hi I also have signed up for race for life early July) my aim is to run the whole 5k.. but I'm just begining week 6 on the programme..and am very happy just to be completing every run.. I think main thing to keep in mind for now is we are in training... there hopefully ( if we work hard enough) should be enough time to build up to running 5k at whatever pace that may be.. wish you luck x

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And I'm running at about 9 mins / k

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Ditto 😀

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As you go through the programme, slow and steady is great. Don't worry about doing 5k in 30 minutes but you should find if you graduate and run on beyond 30 minutes at a slow speed, you could keep going for 5k. For example, I ran a 5k parkrun in 43 minutes for my graduation. Following the programme steadily builds fitness so don't panic, you will be fine. Fear and peer pressure will enable you to run 5k!!

June gives you plenty of time!! After I showed off, I settled into 3 X 30 minutes and then on a good run, kept going to 5k. Then I did 3 X 5k for ages, just remember to run slowly, increase run times slowly (no more than 10%) so you could even do 30 minutes, increase to 33 for a week, 36 for a week, and on to 39 followed by 42 - reckon u might be able to do 5k in about 45 mins. Speed can build after that. What do u think? Julie

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I am slow, I did the 5k with my group run in 44:47 so can not imagine getting it done within 30 minutes anytime soon, but the next run I did which was yesterday I did 4 k in 35 minutes, I was only supposed to do 30 but I wanted to round it up to 4k! to be honest I am just so happy to be out and moving and able to run for 30 mins if the most I ever do is 3 times a week for 30 minutes I will be so happy. Good luck with race for life.

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Thanks so much 😊

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A 10 minute kilometre is the same distance as a 20 minute kilometre. I work on the idea that it's not how fast but how far I can go. Enjoy your run x

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You've got the groundwork layed.. Now that 30min non-stop run is achievable, think about how u felt on W1D1. 5k will come around in few weeks, just like 30 mins did. I would not worry at all, knowing that YOU ARE still going stronger than someone who is drowning a breezer on his couch :D

Cheers!

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hi im on week 9 and have extended the runs by 5 mins here and there just to complete my planned route. ive also done 2 x 5k but it takes me 45 minutes which im happy with as i couldnt run between lamp posts when i started. Im 50 and younger running friends have said to concentrate on stamina/distance over speed as with time you will get faster any way as your level of fitness continues to improve. good luck.

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