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Couch to 5K
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Is it really 5k?

I have been pondering over a recent discussion on here and the suggestion that most of us are just doing it by the clock and for that reason won't achieve our goal of 5k.

Our organised C25k group meet at a local running track, we then run on the roads and through a park and back. The exact route changes depending on where we are in the program, our W6 D1 on Tuesday measured 4k.

The route previously used for the graduation run is definitely 5k , I would feel cheated if it was anything less. Surely we all want to achieve our 5k, just how long that run takes us is irrelevant. The structured NHS program simply prepares us to be able to reach that end goal.

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Good point....but, I think where the discussions begin is not about reaching 5K... it is about folk thinking they have to reach it in 30 minutes...and in nine weeks...

My posts, as have many others have always reflected that....:)

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I think it's fair to say most of us newbie runners certainly won't achieve a 30min 5k but by following the NHS program we should be suitably prepared to run 5k in whatever time we need.

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Might be worth taking a look at this link which has been posted quite a few times recently

healthunlocked.com/couchto5...

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Past posts and surveys on here indicate as much re the 5K in 30 mins...I The programme is just the beginning of preparing us as runners, for wherever our chosen running paths take us :)

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As Floss says the programme aims to get us to 30mins running. Everyone who takes on the programme therefore aims to run 30mins, distance is not identified.

As ever with this forum, once we graduate the journey is each our own. If you want to build to running 5k then do so. Equally if some runners dont wish to extend to 5k, thats good to.

As long as we continue to get out there all is goodπŸ˜€

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Pretty much anyone who sets theor sights on a goal of 5k can achieve it.

The programme is not designed to fulfil that however. The programme, as may have been mentioned before, is designed to take a non runner to running for 30 minutes non stop. If you have achieved that in 9 weks, getting from whatever distance you are at to 5k should be well within anyone's grasp, in whatever time their level of fitness alows.

Quite why people continue to be disgruntled at being capable of running for 3o mintes when they were struggling to run 0 seconds 9 weeks before absultely baffles me.

I was elated. It was one of the most life changing moments after the births of my children that I have had. Being able to run for 30 minutes where I had not been able to run to the end of the street a few weeks before opened a whole world of possibilities to me, and I used it as a springboard to run 5k and 10, HM and ultra distances. The distance I ran on W9R3 is/ws of no consequence to me whatsever.

I suppose if one was really disgruntled about the distnce one could ask for a refund...

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I still get that feeling of elation every single time I run !

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Well said!

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Just to be clear I'm not disgruntled and I don't want my money back as you put it. I'm a huge fan of the program and I congratulate everyone who takes part whether they finish or not, doing something is much better than doing nothing.

For me and I repeat for me my goal is to graduate the C25K having done 5K.

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Ok, you will need to run at 10kph, at least, to do that.

I too would love to be able to run 5k at the end of week 9 BUT is it the program's fault or mine as I can't run at 10kph solidly for 30 minutes?

The program gives you the tools, i.e. the ability to run solidly for 30 minutes, it is up to you to be able to run at the required speed.

Just my 2p worth.

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No me neither. Running at all was a complete gobsmscking moment for me. It still is considering where I was at when I started πŸ˜ƒ

i can't understand folks disappointment either. I'm a glass half full person though

You're doing a great job Ericslad! Not long now πŸ˜ƒβœ”οΈπŸƒπŸ‘πŸ…

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Im loving the process and the people in our running group an truly believe in this NHS plan, it's fantastic, I have encouraged many people to at least give it a go. Our c25k group organisers work us hard but also give us all the help, support and encouragement you could possibly wish for. Our goal and our graduation run will be 5k taking whatever time we need. I don't understand how anyone considers I have misunderstood the brief.

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You go Eric!!! :)

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When i did C25k i did it at a local council run session, we upped our minutes each week until week got to week 8 and ran 28 minutes continuous, then on Week 9 we were told to graduate we had to run 5k but not timed, all in our our stride, this gave me a real boost in confidence to join a club and my local parkrun the next week. I have not looked back since.

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Well done you, feel proud, that's how it should be. Call me old fashioned. Couch to 5k graduation for achieving 5k.

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Not on this programme though Eric. Its unfair to imply those running 30 mins as required by the programme are not actually graduating. This forum supports slow and fast runners. It is hard work to run 5k in 30 mins but no less difficult to run it in 50 mins for example. It is better for slower runners to utilise the knowledge they have built on the programme to move slowly from a 30 mins run to a much longer run which covers a full 5k. Even when we graduate at 30 mins running we are still all very novice runners and still building running legs.

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I think we have to be realistic as to what an 'off-the-shelf' 9 week programme can to as opposed to a tailored programme that takes into account the individuals fitness, age, speed, etc. and can be adjusted to suit.

Effectively C25K is devised to get you running.

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I don't think they do Eric πŸ™‚

Some folks are unfortunately let down about the 5k thing, which is a pity

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And we are keen NOT to pressurise or demoralise folk who are not ready to do a 5k run at point of graduation. On this programme and this forum 5k is not required at end of week 9, unless the individual wishes and is ready.

Enjoy your graduation Eric πŸ˜€πŸ‘πŸΌ

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I think people get fixated on the title as opposed to the objective which is to run for 30 minutes. I started as a person whose only running consisted of Shuttles in the RAF fitness test and I can now run for 30 minutes or longer should the mood take me. The programme is just a means to get you moving.

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I feel like 30 minutes is a much better one-size fits all goal (as much as is possible) than any distance. As the other thread on this matter suggests, it can be easier mentally too to concentrate only on time (easier for planning too perhaps?) which is why this NHS plan seems better for stickability than others.

I don't know much about running but it seems like our average speeds must vary a lot as a population, and I know mine is particularly slow probably due to my height. If I had to run for 5k for my graduation I would feel cheated because it would take me far, far longer to do. I'd have to do a lot more building up from the 30 minutes! So I would rather 'graduate' first and then build on that. 5k is great as the next big goal, but not the first.

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I graduated last week and ran 4.5km on my graduation run, so my goal this week has been to run to 5km which l have done twice first time was 45.58 and the second 43.54. The programme for me has been about setting and achieving goals and running c25k has given me the structure to do that and now l intend to keep setting the stretch goals myself because l have the confidence to be able to do that :)

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I agree, I think most people on here make their goal after graduating, getting to 5k and beyond!! But equally others have time rather than distance goals, we are all different thankfully 😎

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I blame the name for giving people expectations!

I do know that our C25K culminated with us running the last session at our local Parkrun. So like it or lump it we had to cover 5K whether we ran or walked. Of course we could ad our cool down walk/warm up into it/

In truth I didn't cover 5K continuously running for some time after completing the program

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Turning this on it's head , if you were a faster runner who could run the 5K in 27.5 mins would you stop at that point and walk the remaining 2.5 mins ....I don't think so. This has given me food for thought though and on my final run tomorrow I might just go a bit further and do the 5K just as a way of celebration of completing the program . That's as long as I feel good of course

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Ericslad is showing as Hidden on my screen - I hope this doesn't mean he has left us - he's a great post writer and inspiration.

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Yes, showing as hidden for me too...

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