W7D2 @ 3k...wont make it to 5k in 30mins

Hello - I've signed up for a 5k in 4 weeks. I will be done with the program in 2 weeks. Clearly I won't make it to 5k in 30 minutes, but I am very proud of my progress. I never thought I could run longer than 2 minutes, so to be here now at 25 minutes is the best thing ever. I just wanted to ask your advice...after I am done with the program, what should I be doing in preparation for the 5k and what should be my plan for the actual 5k race? I'd really like to jog the entire time.

I look forward to your comments :)


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22 Replies

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  • I did Parkrun (5k) at a similar stage to when ur planning your 5k, i.e. soon after graduation. I managed to keep jogging for 45 mins - which is how long it took me. My theory is that if you can pace yourself for 30mins, then you can pace yourself for a bit further, too. I wasn't spent or uncomfortable after 45 mins, though v pleased to stop. I haven't done it since though (this was about 3 weeks ago) and am very happy just trotting about here and there as I feel like it (20-30 min runs max). I like the feeling of wanting to run now, even just for 10 mins to get home quickly when it starts raining. It feels liberating. Enjoy yourself and huge pat on the back!!! W7 is a great achievement.

  • Thank you :) - that sounds like a good plan. I am so excited, I still can't believe I am a runner.

  • But..you are... !

  • YAY!

  • Like you I've got 2 weeks left on the programme and then 2 weeks later I'm doing a 5k for charity also like you I doubt very much that I will run 5k in thirty minutes (don't think many do initially) , however I now firmly believe that if I can run constantly for 30 minutes I can run long enough to get me round 5k

  • What coincidence! We should keep each other posted as we both do our races in a few weeks. :)

  • September 9th for mine!

  • Me too!!!!

  • You will!

  • I couldn't run even 4km in the thirty minutes at graduation, and as others have said the programme name is misleading. it is really about slow jogging for thirty minutes solidly . However I built it up after then slowly just adding on a wee bit each time and changing my focus from time to distance,till I proudly ran 5k for the first time on holiday! I think the parkrun suggestion is a fantastic idea. I was too nervous to go till I could run 5k really comfortably (note my fastest is is 35 mins and I am often nearer 40) but they are really supportive and fun events andI wish I had gone much earlier. Anyway I am currently eating breakfast ( can't run on empty) and off to Parkrun in the rain in a bit looks miserable out there with heavy rain. This is what running has made me do!!

  • Thank you for sharing, I will be checking out Parkrun for sure. It's encouraging to know that other people have shared a similar experience. I am doing this with some friends from work and thats the only reason I agreed to sign up for a race. I am really looking forward to it, although a bit scared.

  • I down loaded the next steps pod casts. They help to build endurance and speed. I have done a few mixed with plain 30 and 35 minute runs. But if the podcasts don't appeal, just run for 30 mins three times a week. You may want to stick st that or increase your time

  • Quite a few runners have mentioned them to me, I might try them because the music alone is kinda boring...although sometimes depending on the lyrics, they r highly encouraging

  • The purpose is to run for 30 minutes without stopping it doesn't matter if you do 5k or not

    I haven't managed to do 5k in 30mins yet (getting closer) but am enjoying running at my pace

    It took me a while to realise I am doing it for me and at my pace so it doesn't matter how long it takes

  • Well done you... this is your journey... :)

  • That's true - I am still amazed that my body can do it. I am glad to hear u r getting closer. Everyone says I should do this for me, I am getting there. thanks for sharing :)

  • So many posts about this... :)

    Hardly anyone does the 5K in 30 minutes after Graduation.. Irish-John did a survey on this and the percentage of folk reaching 5K was very small:) The programme name is a bit of a misnomer... but it is far more catchy then Couch to 30 minute runs:)

    You just carry on as you are... and you take it steadily, slowly and enjoyably... on your 5K race day... you run at your pace, walk some, run some...:)

    You run it for you, in your own time:)

    After Graduation, you can begin the continuing journey of running, consolidation of the 30 minute runs and after a couple of weeks maybe try some of the C25K+ podcasts...great fun and useful if you want to build up stamina and maybe speed:)

    You are doing wonderfully..keep it up :)

  • Thank you so much for your encouraging message. And I appreciate all the smiley faces. I really didn't expect such a supportive community, I am excited to continue to share my running journey.

  • I am overwhelmed by the support and helpful messages. thank you so much!!!! :)

    I did W7W3 today, I went a bit further this time. I am going to focus on finishing up strong and just do my own thing :)

  • Good for you πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

  • I did my first Park run of 5k as W9R1. It was there so I did it - I paced myself slowly and just kept going until I had finished in 41 minutes. I did my second today a week after graduating. So you cAn do this - you did all the rest of the course and you will be attempting the 5K a few weeks after graduating - it'll be a doddle. Good luck. The feeling as you pass the finishing line is worth the effort.

  • Thank you for sharing sheps . I appreciate the encouragement too :)

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