Question re final distance

[CAWF]

I’m on week 6 run 3 and I covered 2 miles in 22 minutes today. Looking ahead to what’s coming, I noticed that in week 9 we run for 30 minutes, just eight minutes more than today.

Does the 5k total distance include the warm up and cool down walks?

If not, I’m clearly going to have to improve on my pace.

[Whatsapp Graduate]

I know its called C25K, but a one size fits all app cannot guarantee everyone will run 5k in 30 mins over 9 weeks

We can all learn to run for periods of time and can all train to run a specific distance. The key thing separating us all is how fast, or slow, we are able to make that distance in. But at this stage it does NOT matter. Maybe it never really does.

The programme doesn't focus on distance; a mile for one person could be 5mins of running, whilst for another it could be more like 15mins. It will be setting the bar too high for some and too low for others; but with time as our only goal we feel that we can run at our own comfort level and slow down without penalty when our bodies need to; as long as we keep going for the required timeline, it doesn't matter how many kms we have achieved.

So, please forget the 5kms for now, put the running app away and focus purely on building your stamina and endurance to be able to run comfortably for 30mins.

[VictoriaRuns Graduate]

I think I remember reading that only something like 10% of people actually achieve 5km in under 30 minutes on here? I have one run to go before graduating and certainly wont achieve it (on about 4.4km), but it's just something to aim for after graduation. I want to get 5km under 30 safely under my belt before moving onto 10km anyway.

[IannodaTruffe Mentor]

No need to increase your pace for the reasons so well explained by Whatsapp

[IannodaTruffe Mentor]

Read this healthunlocked.com/couchto5... to see why there is no need to go fast.

[MarkyD Graduate]

The objective of the program is to run for 30 minutes three times in one week.

There is no distance/speed/pace requirement. The program needs a name and it is C25K but there is no requirement to run 5 km. Younger, fitter runners may achive 5km: many of us do not.