Couch to 5K
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Completed the course! Really pleased with myself!

Finished my couch to 5k today. Whoopie! Achieved it before this year was out and before starting my new hectic job on 2 January. My challenge is to work towards actually running 5k in 30 mins. I haven’t measured my lengths sine I discovered I was doing 3.8k at 25 mins as I just wanted to take it step by step. Any tips on how to work to actually running5k in 30 mins?

8 Replies

Congratulations . A brilliant end to the year. First of all consolidation; run a few 30minute runs to improve strength and stamina and to establish the running habit. Just enjoy these; no pressure!

After that well the world is your oyster, park runs and races, speed or distance, JuJu’s 10k training programme......take a little time to see what you want to do next.

For today; bask in the glory 🏃‍♂️🏃🏾‍♀️👍



The best way to up your speed, in my opinion, is to increase your distance. This builds greater stamina and gets more miles on your legs in a shorter time than if you stick at the same distance.

Most people only increase one run per week and this should be by no more than 10% of your weekly total. Only twenty to thirty percent of your running time should be pushing for speed, the rest should be at an easy pace.

Consolidate at 30 minute runs for a few weeks, before moving up to longer runs. You could then try the C25k+ podcasts and maybe pop over to the Bridge to 10k forum, if that is what you decide to do.

Keep running, keep smiling.


Just keep on running... :)

The more you run, the stronger those legs get, the more your strength and stamina increase also.

Take some runs for pure joy..because you can, then consolidation, consolidation and more consolidation. 30 minute runs, different routes and surfaces if possible...:)

Maybe then a crack at the C25K+ podcasts and who knows where this next part of your journey will take you :)

But for now..Congratulations... hit that podium and go get the badge :)

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Here is where you get the badge!

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Congratulations Roryrun😊🎉🎉🎉🎉

Great work...Well done on completing the c25k program👏👏👏👏👏

Lots more running to come, your journey has just started.😊x


Thank you all. Really appreciate your advice😀




Great stuff 👍fantastic achievement 👏👏


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