Should I be disappointed with 4k?

[Lrw2212]

I am very proud to have reached week 9 and did my first 30 minute run this morning. Measured the distance I have covered and have done almost exactly 4km. I have told myself that after this week I can consolidate and up the distance I cover in half an hour little by little until I hit 5km. Am I right to think this or should I be disappointed not to be reaching 5km this week?

[VictoriaRuns Graduate]

Firstly, congrats and doing your first 30 minutes! That's amazing! And secondly, very, very few people are actually doing 5K by the time they graduate, at least not in the 30 minutes. The best strategy seems to be to consolidate by carrying on with your 30 minute runs for a few weeks and just enjoy them, not worrying about progressing with distance or speed or anything really. It will be the first time since you started that you dont need to push yourself further than you did the week before so for most people it's a really fun time.

Then I would recommend improving the distance that you do, not that you cover in the 30 minutes ie. just go further, don't worry about speeding up. Work your way up to doing 5K (or longer if you feel like it) and then you can start to worry about speed. Come back and ask for tips on that once you've got there. In the mean time, well done again!!

[triumphbabe Graduate]

Don't be disappointed - 4k is great! I did run 3 this morning and did 4k but in run 1 I did 3.75k and run 2 was only 3.5k so well done on your run 1

[ToniCR Graduate]

Congrats on getting to week 9! You're almost there!

I'm in week 8 and only covering about 3.5K, just barely. I think this is pretty normal. Some go faster, some slower. I feel like I should be faster because I'm tall and have long legs, but nope and I'm okay with that. I plan to reach 5k in the weeks after graduation by running for longer. I think over time I'll speed up as my body gets used to the distance.

[VictoriaRuns Graduate in reply to ToniCR]

Exactly! (I too am all legs and was not doing 5K in 30 by graduation. Everyone is different!)

[GoogleMe Graduate]

It's the 30 minutes that counts... you can work up to 5k later if you want and getting faster if you want too.

I think you're pretty speedy!

[Lrw2212 Graduate]

Thanks everyone. They're all really encouraging responses.

[Wizziewood]

You definitely should NOT be disappointed at 4K ... you're doing really well.

Getting to W9 is a brilliant a achievement ... only two more runs till graduation!

Most people don't get to 5k in the 9 weeks, I didn't. You can consolidate your 30 min runs and gradually build up your distance, it won't take you long.

Keep up the good work, happy running and good luck!

[Lillybeth30mins Graduate]

Nearly at that podium!

Liz x

[Oldfloss Administrator Graduate]

Nooooooooooooooooooooooooo!! 30 minutes is all that is needed...

There have been so many posts about this... ! You are doing wonderfully...

Time for speed and distance..if you want it, is after Graduation

Don't you dare be disappointed!!!

[IannodaTruffe Mentor]

So just a few weeks ago, I am assuming, you were a non runner..........now you can run non stop for thirty minutes, covering over two and a half miles!!!!!!

Unless you were hoping to be in the next Olympic squad, I can't imagine why you would not be delighted with your incredible achievement. You have already improved the functioning of your heart, lungs legs etc and if you carry on that improvement will continue..........well done.

If you read the guide to post C25K running, healthunlocked.com/couchto5... you will realise that you are amongst the majority who do not hit 5k in 30 minutes at graduation.

An alternative answer would be to tell you that you have failed miserably and that you may as well give up now...........

Keep running, keep smiling.

[Jude1963 Graduate]

NO!!!!! You should really amazed!! Could you do that last Christmas??? I bet not.

I was the same. I got to week 9 and did 3.5 km. but soon after hit 4km.

It’s 2 weeks later now and I did 6km last night! It’s a natural graduation. You are wise to pull up when you need to. Don’t be impatient. If you can do 4 now that means if you keep going out to run you will naturally do more. There’s no rush. You’re a runner now. X

[gwrunner18 Graduate]

5km is in the name. It’s not the goal. We’re all different and will do different paces. I read something the other day which is totally apt ... a 12 minute mile is the same distance as a 6 minute mile!