Last week! But only reaching 4k?

I just completed Week8Run2 and only made it to 4.2km! How long after completing C25k does it take to be able to run 5k in 30 mins?? I didn't realize that my pace was slowed down so much just to be able to run non-stop for 28 mins. Please let me know your experience with this :)

Also - is it advised to drink coffee before a run? I did it for this run and found it to be liquid motivation, haha. Are there any drinks/food that makes it easier for you to get out and run?

Thank you!


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13 Replies

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  • It might not be the answer you are looking for but...

    Some people never achieve 5k in 30 minutes!

    It's a misnomer really, it's all about couch to 30 minutes or, more usually, couch to 5k in however long it takes!

    You can work on your speed and distance once graduated though if it continues to be an aim and with the right training you will get there ๐Ÿƒ๐Ÿƒ

  • The only thing that matters in "Couch to 5K" is to manage to run 30 minutes without stopping. Once you've got there you can think about running quicker but many people never do manage 5K in 30 minutes, it doesn't matter.

  • Must. Type. Faster :)

  • As the others us running for 30 mins that counts.But C to 30...? Not catchy! Loads of folk do not make 5K..and never want is about the comfortable run of 30 mins..

    Speed and distance can come after graduation..if you wish them too..๐Ÿ™‚

    Drinks? My morning cuppa and two digestive bikkies before I head out early morning...๐Ÿ™‚

    You are doing fine..slow and steady..that is the way๐Ÿ˜ƒ

  • Tea and coffee just make me want 50 wees! I have 3/4 pint of water, weetabix and banana...xx

  • Yep a year on after c25k graduation and I'm still not doing 5k in 30 mins. You need different types of running, ie speed and endurance etc etc to help get the time down. C25k gives you a good base to start from. Fwiw I do 5k in 31.40. I've just started running again this year and I'd like to get that down to 25 mins, which is gonna be haaard work!

  • Getting faster comes with time - after all your body needs to adapt and not many people have won an Olympic Gold with just 9 weeks training. Actually 4.2K in 28 mins is pretty good going you know and 5K in 30 is probably well within your grasp. My son ran in the Bath Half Marathon recently with a time of 1hr 30mins and a few seconds - obviously this is just showing off so I disinherited him for making me look slow - I'm amazed people can breathe at that speed! :)

  • I graduated from C25k 3 years ago. Since then I have logged 3000 klms in my running log - 96 parkruns, 3x10K races and will complete my 3rd half marathon next month. I still can't run 5K in 30 minutes - although I did do it once 18 months ago on a parkrun pacer day!! :) I don't know if being 70 has anything to do with this??

  • I'm sure you'll still be running when you're 90 Bazza. I've got to say those stats are mighty impressive by anyone's standards - incredibly well done sir :)

  • It's over two years since I graduated and I've never even come close to 30 mins, I did a tad over 34 mins once, but even that seems impossible to reproduce. Do I care? Not much, I like to enjoy the scenery at a pace that doesn't blur it...

  • I have never run 5k in under 30 minutes and possibly never will. As long as I can get out and run, that'll do me๐Ÿ˜Š

    And you're doing great, 4k already? My guess is you will be one of those that accomplish it. I was doing about 2.8k at week 8๐Ÿ˜„ Slow and steady, then graduation, then the world's your oyster...

  • I am 65 now on week 9 though I did graduate 5 years ago then broken leg and 2 years illness.

    Anyway I run on a treadmill and run on about 3.6mph to do 5k in 30 this would need to be increased to 6.2 this isn't going to happen even though I do plan to work on my speed as I get fitter.

    Happy running whatever speed.

  • Pure guess of course but with your progress to date I reckon you could have it done in a month or less. Keep up with 3x 30 mins/week after graduation and incremental fitness improvements will get you there. Motivation is the key, as ever! Just try to enjoy it and don't obsess over the numbers. Quick tip: the adrenaline boost from parkrun is a surefire way to gain extra speed, if you have a nearby course. Start near the front to avoid losing unnecessary seconds and resist the urge to go hammering off from the start with the headless chickens!

    On the subject of coffee, caffeine help to relax the smooth muscles in the body, which can lead to a lightening of the load, as it were! Caffeine is also a natural painkiller, alters perception of exertion and aids post-workout recovery. So why not start your first running superstition by having a coffee an hour before you run!

    Good luck!

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