Graduating C25K

Are many people finding that they're finishing the programme and can run for 30 minutes but don't cover 5k in this time?

[DebJogsOn Graduate]

Yep - I haven't mapped it really accurately but I am only just covering 5k including 5 minute walks at either end. I figure covering 5k in 30 mins can be my goal now post graduation. Still can't quite believe I'm running continuously for 30 minutes given how terrible I was in the beginning 😂so am happy enough with the progress in duration even if I'm not quite there on distance .... yet!

[Hidden in reply to DebJogsOn]

Hi Fitter, that's amazing, well done I'm still on week one and looking at all these posts of people running for 30 mins straight thinking 'that won't ever be me!'. Still doubting it a little but enjoying it all the same

[DebJogsOn Graduate in reply to Hidden]

Don't even think about distance yet! Just keep getting out there and completing the next run. I'm in awe of the programme. I hadn't run or done regular exercise (though I do walk a lot) for about 20 years and I remember being really afraid of the step up to 3 mins running (was surey lungs would burst!) and 6 or so weeks later I'm running for 30. Weeks 4,5 and 6 are amazing in the progress you'll make. Just keep enjoying it and getting out there and I'll look forward to seeing you graduate.

[misswobble Graduate in reply to DebJogsOn]

Almost everyone. It doesn’t matter though and don’t let it put you off The title of the programme is a bit cheeky but it sounds better than. Couch to 3.7 k or something 🙂

[Hidden in reply to misswobble]

Haha, it does! They rounded it up a bit. I feel like the programme might work better if it aimed at getting you to run a certain distance rather than time, but I'll be glad to be running for any time at all!

[Richard7 Graduate in reply to Hidden]

Once you graduate you can work on time and distance. For me the goal of running for 30 mins was enough given I struggled for 60 seconds during week 1. I think if you make it distance based then you will have some people running for a lot longer than others or turn the 9 week programme into a lot more for them .. in reality my times are not great but having run for 9 weeks I feel I am now motivated to keep going using the mantras I have learnt along the way. Fingers crossed.

[Irish-John Graduate in reply to Hidden]

I respectfully demur

As a "most unlikely to run" Runner, when I tried the first day I could envision minutes. 5k - or 3.1 miles in old money - seemed so absolutely nebulous and preposterous I laughingly dismissed it from my thoughts

As I progressed it was a heck of a lot easier for me to keep lung burstingly running for "just a minute/few seconds more" than if I had been trying to figure out how many yards or feet or inches

5k? - don't make me laugh!!!

In 30 minutes?? - now you are really taking the P.!!!

Run one minute, walk one and a half 8 times???....hmmmm.... I wonder.....

And that's how I got hooked on what is now my healthy addiction 😂

[Richard7 Graduate in reply to DebJogsOn]

Don't push too hard. Enjoy the runs to start off let the stamina continue to grow.

[Hidden in reply to Richard7]

Lots of great advice to take on board there, thanks Richard.

[Richard7 Graduate in reply to Hidden]

Just looked back up and it looks like I have spammed this post!!

[Richard7 Graduate]

Just graduated .. I extended my run route to make it longer to encourage myself to run further .. my route is just over 5k now including warm up sections but the my time for 5k including warm/cool is about 45 mins.

[misswobble Graduate]

Don’t worry about anything with this programme, it’s all about completing each session.

[icklegui Graduate]

aah so many of us are quite far from 5K on graduation - I think the 30 min aim is better for one-size-fits-all. I don't know how many more weeks I'll need to hit 5K running without pushing too far too fast! Other C25K programmes do bring in the distance aim.

[Irish-John Graduate]

ABSOLUTELY!

Survey recently showed that less than 10% graduate "on time/with distance"

[Hidden]

Right at the beginning Laura says 'welcome to the programme that takes people from the couch to being able to run 5k or for 30 minutes' or similar. Get to 30 mins and then on to 5k from there. Good luck

[Hidden]

What is all boils down to is that I'm a very impatient person haha