Couch to 5K
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Who did 5K on week 9 run 3 ?

Did week 9 run 1 last night and I don't think I will be able to do 5k in thirty min's, I managed 2.95 miles at 30.10 and that was my limit. (I was on the verge of throwing up)

I'm not bothered as being able to run for 30 mins is reward enough not having run that far since I was 15 (same numbers now just the wrong way round!)

It got me thinking as to how may folk actually do the full 5k and what the percentage is as age rises, reading the forum I presume rightly or wrongley that most people are like myself not super fit or fit at all and are doing this to try and change a lifstyle for the better?

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I don’t know the exact stats but I can tell you loads of us don’t manage the mythical 5k in 30 minutes. C25K is doable in 9 weeks but more accurately the plan should be called C230Mins, because that’s what it is trying to get you to do.

Most of us find the 5k comes a few weeks after graduation. Don’t fret you’re doing absolutely brilliantly and you are spot on most of us do this to change our lives for the better and we come in all shapes, sizes and ages.

We are not by any means all skinny 20 year old Minnies!

Good luck and happy running in your podium week

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Very good question! Take a look at this informal study done by Irish-John last year

healthunlocked.com/couchto5...

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I'd say relax a bit and don't worry about the distance. You need to build your body to sustain a run. If you need to slow down then do this rather than push yourself too hard. Doing that will more likely cause you and injury.

Your pace is actually very good for a beginner runner. The only problem with this programme is the name, a one-size-fits-all programme cannot account for everyones pace - but they had to call it something.

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thanks for the replies and advice all, much appreciated.

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Well done, you are doing great.

The guide to post C25k running may be of interest to you healthunlocked.com/couchto5...…….what-next

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I have already printed it off ;) I'm going to do what you suggest and have 3 weeks basking in the glory of being able to get ready and head out for a " 30 min run" hopefully this will be the 12 weeks where I gain a new habit. I have not read any further as I'm saving those sections along with the pod cast's which I'll sort out also.

Many thanks for your input and help/advice not only from me but from all the people who benifit but do not post for what ever reason.

Cheers Davey.

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Brilliant, well done you! ... 2.95 miles is very close to 5k so you should be very proud of your achievement.

Just to give you a comparison, I ran my first 5k four weeks after I finished C25k (11th run post graduation), I was 59 yrs at the time and a total non runner at the start.

Be proud, keep smiling, keep running and you'll soon get to 5k if that's your next goal.

Good luck and happy running!

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Thank you Wizzie, my plan is to do a nice easy second run tonight and reccie a flat road for Friday's last run, so far there has always been hills. I'll go for it on Friday night but again no pressure if it happens it happens if not no big deal, there is plenty of time for that like yourself I was a non runner and us old blokes need to take baby steps for the second time in life eh :)

Thanks again.

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All sounds good ... I'm definitely a fan of flat routes!

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Forget 5k in 30 min just get doing 30 min runs in . I did do the 5k but was really happy with 43 mins .distance was target for me not time

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I really pushed on and did 5.67k in 30.10sec, nearly killed me but the beer that night tasted so much sweeter.

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That is absolutely brilliant! Well done! Well deserved that beer!

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30 mins running is the goal, and distance will come later. I started c25k late last year, a few weeks after my 49th birthday. I completed it in early January and only started measuring my distance with Map my Run after graduation. I was delighted and shocked to find I did 5.2k on my first post graduation 30 minute run.

Since then the speed and distance have come naturally, with my longest run being 10k in 58 mins and my record 5k in 25:27. This time last year I couldn’t run more than a couple of hundred metres.

Just stay with it and you will reach your goal.

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You’re only 200m off! Sounds fab to me!

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BIG mistake, call it macho bravado or trying to prove something to myself but I have now injured my knee (not the one with previous PCL damage either) I went out last night for a slow 30 min run and the last 10 were very painfull this morning I can't bend it without it feeling like it's going to pop. I've limped into work (10 min walk) and struggled to climb the stairs! also it has felt like it's going to give way a few times alread.

PLEASE don't push yourselves folk's plenty of time for performance later like me you will live to regret it, I'm going to rest for this week and gently ease myself back in next week.

Good luck to everone on their last week and take it easy and enjoy ;)

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