W7 R1 & R2 which is really R1 x2: Ha! Bet that... - Couch to 5K

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W7 R1 & R2 which is really R1 x2


Ha! Bet that title is confusing.

So this week I have run 3 times (W6 R3 last Saturday) and should be out today but a little interruption came along, that affects the female of the species, if you get my drift.

I posted elsewhere on someone else's timeline that I had a go at W7 R1 inside on a treadmill given that we are in the middle of about 7 days of -3 daytime temps and quite frankly I just want to hug a blanket all day long. I am always cold.

I got quite bored and hot - but I did manage to get to 22 mins - I had forgotten my iPhone so I just timed 25 mins on the treadmill after a 5 min warm up with the radio on (I had remembered my earphones) but I really REALLY missed Laura. Think that threw me. I was tired and hadn't got water and got too warm. But I still 96% managed it so I was full of hope for Thursday.

On Thursday it was beautiful, crisp, ice cold (-4 degrees at 0930) and I made up a new route through my favourite park and I managed the 25 mins fairly easily although try as I might, I couldn't go that faster in my last minute as Laura exhorts us to. Hence calling this post W7 R1 x 2 - I am going to count Monday's slightly short W7 R1 as a practice and Thursday's as the proper W7 R1.

I am getting really worried about my slow speed and stride. I know you say I shouldn't but if I am outside tracking myself on MapMyRun I am barely making 3km on 25 mins, which means that I will hardly make 3.5km on 30 mins continuous running which is MILES off 5K...which means I feel I can never do a parkrun or 5k race....

I'm going down the slippery slope called doubt.

I know now I will be able to jog slowly for 30 mins continuously but not do distances.

Any thoughts?

11 Replies

I really don't think you should worry about speed! Somehow, your body gets used to the programme, it is so good, trust in it. So it doesn't matter if you can't do 5k in 30 minutes, I can't, but I managed 5k in 33 something today. I didn't feel that I had worked any harder, but I think your speed naturally gets better as you get fitter. Don't try to rush it, take it steady and I think you'll be amazed at what your body can do for you without you really trying! :) Happy running. Don't doubt yourself, you can do this! Enjoy it! Have fun! :)


That sort of speed would mean you would take about a minute longer than I did on the one parkrun I have done. There were quite a few people came in after me. I think I might be a little bit quicker on the next one because, as Flossie22 says, your speed does seem to get better as you run more and get fitter, but even if it doesn't, it is still 5k and there is no problem with doing a parkrun at that speed.

SofargonerGraduate in reply to orchards

That's reassuring to read as in my head I imagine that every single person on a park run has run 5K in 30 mins. How long does 5K take at my speed? I can't do the maths. And is your local park run in a flat or up and down hill? Thanks x

orchardsGraduate in reply to Sofargoner

It's about 40-41 minutes. The one I did is pretty flat - obviously I'd be slower with hills :-)


Forgot to answer your question, 41.7 minutes! You're currently running at 7.2km/h, so 5k will take you 41.7 minutes at the moment, you can do a parkrun. Slow and steady is the key. Happy running 🏃🏼‍♀️🏃🏼‍♀️😀

SofargonerGraduate in reply to Flossie22

Ahhhh that's encouraging. I thought it would be an hour ....assuming I don't have to walk too much of it it's almost doable!


Chin up kiddo. You're doing great, you really are.

My first actual non-stop 5k took me 50 minutes, a week or two after finishing C25k, so you're definitely on course to beat that! And, given I finished C25k in April and it's now November and I STILL can't run 5k in 30 minutes I really don't think you should worry. :)

And you don't have to jump straight into parkruns and things if you feel that it would dispirit you to be too far back. You can totally wait till you feel ready, even if bullies like me get too enthusiastic sometimes and try to talk you into it!

SofargonerGraduate in reply to AnneDroid

I could be persuaded but the one near me is a tough course, very hilly. You maybe knew that though.

Flossie22Graduate in reply to Sofargoner

Slow and steady, take your time, there's no rush. Enjoy your running. 😊🏃‍♀️🏃🏻


Please don't doubt yourself - would you have ever believed you'd be running 3km a few months ago? There's a great running quote which says "I always thought running a mile was impossible. And it was - until I ran a mile". When you run your first 5k you can look back at the time you thought you would never be able to.

Don't worry about speed or distance just yet. Once you are consistently running for 30 minutes you can then push on and work towards that 5k. If you want to get there, you will. There's no hurry, running doesn't end on C25k graduation. You have your whole running life ahead of you. :) Enjoy it, get that graduate badge and before you know it, you'll be doing the things you never thought you could!

I think leg length has something to do with it - when you have shorter legs, you can't run as far but you are moving them just as fast. That's my excuse anyhow!

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