Having joined and read some posts today I realise that finishing week 9 does not necessarily mean you are running 5k, just running for 30 mins. This is not good news I am booked in for a 5k two weeks after I finish the C25k!!
How should I continue from the end of week 9 to work up to 5k just two weeks later. I already have a 5k local route mapped out for the distance but was thinking I was just going to use that to work on my time lol. I am currently covering 4.1km in total on week 4. Should I be worried?
Written by
LemonieJ
Graduate
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Slow down and realise that loads of folk do a 5K run and just walk part of it.. or all of it, or walk and run Rather than pushing and risking injury, just take each run as it comes
If you are doing 4.1km in week 4, no you shouldn't be worried in my opinion, I think you are even going too far for week 4! Everyone has a unique experience depending on, among other things, what their fitness level is at the start. I don't see the worry at this stage unless you are trying to win the park run! You will probably find that your times ramp up fast near the end if you are worried about time so don't even force it at this stage, you will just risk injury.
4K in week 4! Wow well done you, my week 9 run I just did was only just over 4.4k so you should be doing 5k in no time!
Personally I have never really pushed a 5k run hard but can comfortably run a 35 minute 5k thanks to C25K so while it doesn't guarantee you a 5k run it does get you in the ballpark and more importantly trains you to run for 30 minutes... plus C25k is much catchier than C2-30m 🙂
I re-read this and if you are completing 4.1K in Week 4..( only 13 minutes actual running time in the runs in that week) then you really need to slow down...
I have Aspergers so get a bit locked in with the numbers. I measured the distance I cover using an online running site but am not sure its that accurate. Am going to check on another as just ran 1km on the treadmill at the gym and it took me 8 mins. At least I know I can run for 8 minutes now lol. Going to try and relax into it a bit more.
You could download a tracking app on to your phone. Many of us use MapmyRun, the free version but there are many others.
But even if you do, just stick with the programme and don't worry about distance, that can come later. Go steady at all times, going too fast can lead to injury and then you may miss your Race.
When you complete the programme, if you add in your warm up and warm down you may be covering or at least not far off the 5k. Either way 5k events usually encourage all abilities, runners and walkers. So you can walk any bits you need to.
Also, once you get to week 7/8 why not do one of your programme runs at a local Parkrun to test the 5k distance. You must still run for only the required programme time but start with your 5 minute warm up walk, do your required run time, walk the rest. You will love it! Remember to register online first and print your barcode which you must take with you to get your official time.
No time limits I just wanted to run the whole thing and not walk and if I can only run for 30 mins at that point, I will have to walk for 15 mins. I would have not entered and waited had I realised. Will see how I am doing nearer the time
I think your maths may be a little out. Unless you walk REALLY slowly.
You are covering 4.1k in W4 in 16 mins of running. By W9 you will be running for 30 mins. So presumably you will be covering approx 30% more distance. But even if you did not increase your distance at all, you would still have less than a km to go. Unless you do that on your hands and knees it isn't going to take 15 minutes.
I'm doing 4.8km on week 7, so I don't think you have anything to worry about. That includes the walking time too. And I am no speedy gonzales! You should be fine 2 weeks after graduation
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I am booked in for a 5k two weeks after I finish the C25k!! 
5K
Advice for an imminent 5k.
Running 5k instead of 30 mins 
W13R1 - My first 5K in under 30 minutes!
I can't run 5K in 30 minutes, can I still Graduate ???
