5k does warm up count!!

[Pc59]

Been thinking!!! When calculating your 5k does your warm up & cool down brisk walk count along with your 30min run as i am just about to start week 9 and ive only been taking my distance in the running period of 30mins! 😊When it says c25k does that incl the 20mins walking!!! X

[Joy57 Graduate]

I count just the distance run

[Pc59 Graduate in reply to Joy57]

O a bit to go then😀😀but keep going i will!! One day!! At least will make the 30mins continuous run😂X

[Shivani05 Graduate]

During the programme the actual distance you cover isn't important. It's called Cto5k because, let's face it, it sounds better than Cto30minutes. The aim of the programme is to get your running for 30 mins. Aim for the 5k after graduation.

[Pc59 Graduate]

Thanks for that as so want to keep going running after i complete week9 & not feel a failure because i didnt make the 5k in 30mins. The mind & gremlins more a pain than the aches😊😀 its hard as a beginner to know what to expect as i run on my own but i looked at park runs which i fancy if i could get my confidence ti go but looked at their times & even at my sge. Group they seemed way out of reach!! But must stay positive & think one day il make it!! Never thought id get this far so chuffed with that😊 Confidence hard to gain when older & never ran!! 😊X

[Oldfloss Administrator Graduate in reply to Pc59]

Nooo. we don't use the 'f' word on here!

How you can say that, when you have come this far! Wow... you are so close, your badge is being polished as we speak

Aim high, yes, but take your time getting to where you want to be... this is a great journey and it is your journey, enjoy it.

Stay positive, that is the way, slow and steady and celebrate each step you take

You are doing so well, so, take the advice...Inhale confidence, exhale doubt...

Go for it

[agedsnailspace Graduate in reply to Pc59]

Don'the wait - get along to parkrun now! Your time there to do 5k is irrelevant, it's the taking part that counts! You will wish you had started earlier.

[curlyann Graduate in reply to Pc59]

Hi. I am just going into Wk 9 too and am just aiming to run for 30 minutes. The distance I cover is approx 3k. But I was thinking when I was running this morning that i am running faster than I was a few weeks ago although it's still slow and steady. Another lady who passed me this morning left me far behind very quickly although to be fair she was at least 25 years younger than me. She did smile and say good morning on her way past tho.

Look how far we've come in a short time. See you at the Graduation table :-).

[Pc59 Graduate in reply to curlyann]

Just back Carol😊😊I was same as you I looked back a month ago & time & distance better & feeling so chuffed I think we are stars🌟🌟🌟🌟I would never have believed I'd see this to the end & only two more runs😀😀🏃🏃I was speaking to a really fit workmate & he said every runner struggles the first 5 - 10 mins no matter how far they are running & never do they say it's easy but they enjoy it!! Here's to our graduation wish we could do it together🏃🏃😀🏃😀🏃Phyllis x

[Oldfloss Administrator Graduate]

You just, as Shivani05 says, need to run for thirty minutes.

Many, many runners do not complete 5K at week 9... and not for a while after, and then, only if they want to. It is, as she says, a catchier name... and all about stamina, not speed and not distance.

So, just aim, to do those three 30 minute runs. Five minutes brisk walk to warm up, then your 30 minutes, and then five minutes walk down. As slowly as you like in the run...just do the 30 mins .

Good luck and looking forward to your posts

[Pc59 Graduate]

Thanks oldfloss! I should not have read the parkrun times!! Typical woman bae patience 😀😀i will take your advise 👍& remember ive come a long way from the couch😀 I love the inhale confidence exhale doubt!! Using thst on next run! Here i come week 9😊🏃🏃🏃x

[McFitty Graduate]

I just checked all my week 9 runs - one of them was under 3k! How sloooow am I? My graduation was definitely C23K but I still ran for 30 minutes That's all you need to think about, running for 30 minutes non stop. Doesn't matter how fast or slow, or how far you go. The speed and the distance can come incrementally afterwards (and they do). I will always be a plodder but I'm a happy plodder and a far, far healthier plodder than I was before this programme. Look back and enjoy the satisfaction of all the amazing runs you have already accomplished and then look forward to graduation and beyond!

[Pc59 Graduate in reply to McFitty]

Mines will ve same and as they say here slow is better😀Today looking forward with my positive head!😀😀thanks x

[Von99 Graduate]

Pc59 welcome to the couch to 4k club! I just graduated this week and am nowhere near 5k. I too am hoping to do a Parkrun but I went along to my local one to support my husband who was doing his first one a couple of weeks back and even the slowest was way faster than me! My husband found that running with others encouraged him and he rose to the challenge with his fastest time, but unfortunately that's not how my weird brain works, I fear I would panic and then try to go too fast and end up in trouble 😩 I'm 57 and have never run before, so right now I'm going to marvel in the fact I've run for 30 minutes and trust that the distance and a slightly faster pace comes later! Go for it, you're nearly there!

[Pc59 Graduate in reply to Von99]

Im with you too!😊 We should have our own wee parkrun😀 Im 59 so feel getting this far just starting week 9 an achievement 😀😀thanks i will keep going & this forum so helps😊👍x

[misswobble Graduate]

Parkrun is for everyone! The elites, the plodders shufflers ,the walkers, the walkers with poles, the walking wounded, all can take part 😊

Don't talk yourself out of it!

A bit like c25k, it can get addictive. You can always volunteer first so you can get the essence of it

[Hidden]

Definitely don't talk yourself out of it ! I run in the 55-59 age category with an average time of 36+ minutes and a slowest time of 57+ minutes. No one minds how long it takes you to get round, the important thing is to give it a go.

[Pc59 Graduate]

I definitely will give it a go it will be my aim after c25k😊x