hi all ive been doing the other couch to 5k programme as its easier to dowmload where i live for my runs. i graduated yesterday doing 1 5 min warm up 35min run 5 min cool down and only hit 3.9k in distance!!! what do i do keep going on that day until my distance improves??
help appreciated
Maybe try a different route that is slightly longer, but try and keep the pace for a little while, then either try and work on pace for a faster run or distance for a longer run? I know the route I take is quite short (about 1.5km) so I'll have to do it 2 maybe 3 times to actually hit 5km. Luckily I live right in the middle of a huge playing field and a lovely hilly park, so just experiment with your routes maybe?
I think a change of route can sometimes make the run better, it's a new experience
thanks do you still a 5 min warm up walk or do you stretch and start out running stratight off?
I walk from my house to the start of the field so that's about 5 minutes, I don't actually stretch before because I find it makes my legs more sore and they get tired easier but that's just me, I tend to stretch after just to loosen back up.
I don't include that 5min walk on my time either, I use a mobile app to track distance and time that I don't start until I'm actually at the start of my run
thanks which app do you use?
I use mapmyrun, it's free (with certain features paid-only) and it also has a verbal thing you can turn on where when you hit 1mile/1km it will say outloud 'Distance: 1km' or something which I find to be really motivating for some reason
I use run keeper app it lets me know every 5 mins how far I've done and my average km/pr hr
Just a few comments:
Well done. Congratulations, you've graduated. Fantastic achievement.
Despite the catchy name, the objective is to run 3 times per week for 30 minutes. Distance does not matter. You graduated.
If you want to increase the distance that you run during your 30/35 minutes, you need to run faster (obvs!!). You'll be able to run faster after consolidating your 30 minute runs for a few weeks. Right now when you go out for a run, you are not 100% convinced that you'll be able to run for 30 minutes, but the more times you do it, the more confident you feel. And when you are confident that you can complete a run, you'll do it faster.
One simple trick for running faster is to look ahead to a landmark - shadow, streetlight, drain-cover - anything 50-100m in the distance, and tell yourself that you'll run a bit faster until you get to that landmark. Once there, keep running, but mentally check yourself over - is there any blood (no), did any bone or muscle break (no), are you still breathing (yes) - and if everything is OK, then pick another landmark and run to that. If your self-test reveals that you need to go a bit slower, pick another landmark and run slower until you get there. Self-check again, pick another landmark, and run faster (or slower) until you get there. Long paragraph. Most people simply call this 'Intervals'.
MarkyD has said it all really. You graduated.. 30 minutes running. Well done!
To increase distance.. then use the 10% rule... lots of ideas on here to help you on your new journey! Try new routes, mix and match, try Strides and walk/ run.. all building up your stamina too! 
I have just finished week 9 ( I am not graduating until I have done another 2 more 30 min runs.
Speed I think will come with time. I did a total of 42minutes walk then run then cool down and Strava says I did 5k in 36 minutes.
Thurs last week I did 5k in 41 minutes. Did not think I did anything different apart from different routes. Going to keep on changing routes to keep it varied.
Distance will come with time. You need to get body used to it first.
Well done!
You can decide to either work on your speed - keep running for the same length of time and see if the distance increases - or your running time - keep running at the same pace but gradually build up your time.
You will probably find that both gradually happen, but aim to build up in small increments to give your body time to adjust to the new demands.
:-D I've only gone and finished week7
Week 9 finished but only 3K
Never thought it would happen..but I have only finished and graduated whoop whoop! 
Finished C25K a week ago...
First consolidation run.. not a failure but only managed 20 mins 😞
