W7R2

[Scouser67]

I hadn’t run since Monday gone and as the ground and track still have either ice or snow I used the treadmill.

I’m just managing 3.5K in 25 minutes. Going at a steady, slow pace as I don’t want to burn out as I am so close I’m completing the 9 weeks.

I don’t think I will be running 5K at 9 weeks but will probably manage running for 30 minutes.

Is there anyone else like this at this stage?

[IannodaTruffe Mentor]

Only a small percentage of graduates on the forum hit 5k in under 30 minutes at graduation, so don't worry about it.

C25K builds basic endurance and stamina and speed will come later as you get stronger.

You are doing great.

[Scouser67 Graduate in reply to IannodaTruffe]

Thank you Ian, I think I am doing well and more determined. I have got a steady pace and rhythm so I will be happy running in 30 minutes in two weeks time.

I can say Ingot off the couch and did it. 👍

[Oldfloss Administrator Graduate]

Well done you... most folk do not reach 5K after nine weeks.. there is no necessity.. all that is needed is the 30 minute runs.

Many Graduates.. have never done 5K in 30 minutes.. many of them Marathon or half marathon runners..

C25K is a bit of a misnomer... but Couch to 30 is not as catchy

This is taken from the excellent post FAQ, which gives so much information

healthunlocked.com/couchto5...

"The NHS C25k programme is a training plan for absolute beginners, or those who have not run for many years. Its aim is to get you running for 30 minutes non stop, which for some will be 5k, using a programme structured over nine weeks and working out, ideally, three times per week. Don’t worry, you are in control of your progress and many do not hit 5k in 30 minutes at graduation, but they have transformed their lives and their future health prospects. You start with walking and slowly build up, so don’t be put off. The plan is duration based and never asks you to run any specific distance or pace…….you are in control."

So... worry not, you are in great company....slow and steady does it

[Scouser67 Graduate in reply to Oldfloss]

I always follow that advice Oldfloss - slow and steady. I’m made up that I go this far. 🙂👍

[Oldfloss Administrator Graduate in reply to Scouser67]

You are doing wonderfully.. slow and steady gets you to the most amazing places

[Scouser67 Graduate in reply to Oldfloss]

Wish I go say the same for my love life. 😂😅🤣

[notoutofbreath Graduate]

As the Wise Ones before me have already said, yeah loads of us were not managing 5K of running in 30 minutes. It's all worded very carefully on the actual voiceovers "You will *cover*..." in other words, by the time you add in the 5 minutes walk at the start and end, the total distance will probably be 5K or 5K+.

The key thing is that we're all at so many different ages, with different health conditions that it's impossible to say "Everyone will manage this distance in this time", and gender also laughs in our faces. So yeah, I think the majority don't manage it at Graduation and if you see someone being very vocal about how they're easily hitting 5K, check their profile out and I'll bet they're very much younger and probably male

I think you're bang on with "Going at a steady, slow pace as I don’t want to burn out" because you're more likely to keep going after the nine weeks than if you were just fixated with speed. Your body and future running career will thank you for your approach in the long run! Besides, it gives a nice goal for *after* the programme is finished, seeing if you can get to 5K in 30 mins.