Can now officailly jog 30 minutes non stop but... - Couch to 5K

Couch to 5K

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Can now officailly jog 30 minutes non stop but im only covering 2.8 km

KassieSavesTheDay profile image

I am proud but at the sametime a bit discouraged, and worried. My new goal is to jog 5km non stop but unsure how to get there

11 Replies
Martin_Rose profile image

I'm no expert, but if you are running for 30 minutes, then you are doing amazingly well, the more experienced people on here will advise you, but I would imagine speed/ distance will come in time. Well done you.

SC1472 profile image

You are fantastic to be able to run for 30 minutes! Just carry on doing that to build up your running legs. Dont worry or be disheartened

KassieSavesTheDay profile image
KassieSavesTheDayGraduate in reply to SC1472

Im not too too worried, but do i try goings faster now or jog longer at the same pace? And how much? I wanna keep challenging myself without getting hurt.

SC1472 profile image
SC1472Graduate in reply to KassieSavesTheDay

I have found that I have gradually got faster but I am no speedy gonzalez! Once I graduated I did a few weeks of running for 30 minutes three times a week with some runs being better than others. I am now doing bridge to 10k and with the longer distances I am getting stronger.

I wouldn't change too much for the time being but you could gradually increase the time you are running once you have consolidated for a few weeks (there is a 10% rule which has been explained in various posts). You can also go along to parkrun where you can run/walk 5k.

I would add that I am no expert here!

in reply to KassieSavesTheDay

I am sure I have read on here no more than a 10% increase at a time. So go up to 33 minutes or try to go 10% faster. Don't suppose it matters which depending how you feel about the speed you run now. If that's hard go for longer time is probably easier. But do a few 30 minute runs to consolidate before you start pushing yourself too much. I think increase in speed probably comes with just keeping up the running. Mainly just feel very smug that you did it. Fantastic.

Oldfloss profile image

Wow... Have you just finished the C25K programme:)

RebeccaSK profile image

Oldfloss gave me some very good advice when I graduated. For a little while, have a few "fun" runs. Enjoy running, don't worry too much about speed or distance, just run for yourself. If you feel you need to stop for a minute or two, stop and DON'T FEEL GUILTY!!! In a couple of weeks I'm going to start bridge to 10k and although, in the first week or two after graduation, I missed the structure of the runs, I have got used to this and enjoy being free!

Irish-John profile image

5k in 33 something was my best time ever. usually do it in 38, longer these days because my schedule is interrupting my running days. :)

Yes - would dearly love to break the 30 minute milestone - but not at the expense of running myself into the ground :) I enjoy my runs too much and the wee bit of a challenge that keeps them fun. Might get faster with time - but will do it just like the rest of the programme, slow and steady and at my own pace :)

Don't know what you started from Kstd - but if it was anywhere near what I went out the door with on Day 1 - you are doing AWESOMELY these days, never fear :)

It's very normal not to get to 5k in 30 minutes. But getting to run non stop for 30 minutes is a massive achievement 👏

You could try setting mini goals next if you want to increase speed-maybe try to get to 3km next then gradually build it up. Speed will naturally anyway though if you stick with it🙂

You have done really well. Like you I am nowhere near to running 5k in 30 minutes (on week 9 at the moment). We all started this programme at diferent levels so naturally some will run faster/longer than others. I don't think I will ever run 5k in 30 minutes but I do hope to improve a bit from where I am now. You'll gradually improve, just stick at it.

_Ulla profile image

We can run together ;) 2,8 km in 30 minutes... I think we are really cool!!!

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