Reaching 5k....

[louisegill55]

Hi. Question.... Do you complete the programme after Week 9 Run 3, or once you're running 5k? How many of you are hitting 5k within the 5 +30 +5? Ps Just completed week 7 run 3😁😁😁

[reluctantrunner76 Graduate]

I would say after running week 9 run 3! Its called couch to 5k but it's really about building up to running for 30 minutes. Then whatever you do after that is down to you. Nowhere does it talk about distances at all. I keep track for my own info but that's all. Should be call 0 - 30 mins but that's not as catchy:)!!!

[unlikelyrunner Graduate]

It's all about time - the title of the programme is a bit misleading (but is much more snappy than 'C2... being-able-to-run-for-30-mins'). From what I've read very few of us can run 5K in 30 minutes by the time we graduate. I am running just over 4K in 30 mins (wk9r2).

[Razouski]

Graduation is after running for 30minutes 3 times in week 9 - it doesn't matter what distance you cover. So the 5k in "C25K" is just notional. as reluctantrunner76 says "0 to 30 minutes" isn't as catchy as "Couch to 5K"

But well done for completing week 7. Your graduation is in sight.

[Oldfloss Administrator Graduate]

Check out all the past posts and surveys.. Irish-John did a survey on this not too long ago...very few Graduates make the 30 Minute 5K within the nine weeks..many never make 5K in 30 minutes.. many don't have any wish too

It is as the replies show, all about running on three consecutive runs of 30 minutes after nine weeks ( or longer if needs be) and running them comfortably

The NHS Couch to 5K plan is designed to get you off the couch and gradually work you up to running 5K or for half an hour, in just nine weeks. Many of our most awesome runners have never run the 5K in 30 minutes..yet they run marathons and half marathons

To graduate.. you need to have completed the programme and in Week 9, completed, three runs of 30 Minutes

[Sweatyfaced Graduate]

You graduate from the programme when you have completed 3x30mins running in one week. So at W9R3.

By the end of the programme I don't think that many people are completing 5k within the 30 min run section but quite a high proportion are doing it within the 5 + 30 + 5 space. But some certainly do manage it! I still can't do 5k in 30 mins but since graduation have been upping my distance by adding minutes and ran 6k this morning according to fitbit!

As reluctantrunner76 says, the aim of the programme is 30 mins continuous jogging, not a set distance. So enjoy and keep going and you will get to 5k (and beyond if you want to)!

[Hidden]

3 weeks post graduation and I do the 5k but in about 36-38 minutes, worse if heavy hills. But that's fine I am still getting my running legs working. ....

[mrrun Graduate]

Of course, you can always skip the intructions and assume that you should be doing 5k in 30min, as l did, lol. My week 9 runs were done in that time frame as l gazelled through my local path Then again, in my general life l never have patience to read through small print so that explains it all. I even managed to push it under 26 minutes once which nearly killed me and now you can see me doing a more orderly, slow and steady, cardio and joints friendly, age appropriate park stroll