Speed

[Mumifi]

What happens in the couch to 5k if you don't run 10k per hr? I run approx 7.

[Rignold]

Then you run at 7k per hour. I would hazard that most people run about that. but it makes no distance what sped your un at. Your pace is your own.

[Razouski]

Couch to 5k is a slight misnomer, as the aim of the programme is to get you running for 30 minutes, regardless of distance. Don’t worry about speed or distance, just concentrate on developing the stamina and endurance to keep going at your own pace. You are doing brilliantly. 👍🏽

[IannodaTruffe Mentor]

Nowhere, apart from the misleading title of the programme, will you find any other reference to 5k as a graduation target. Something like 90% of graduates do not hit 5k in 30minutes at graduation.

The aim is to get you running for thirty minutes, as explained in the guide to the plan healthunlocked.com/couchto5...

You run at your own pace.

[mfamilias Graduate]

The name of the programme is misleading - it should really be called "Run for thirty minutes". I rarely manage a 5K in 30 minutes, but I'm still running rings around my pre-C25K self.

[Seasidepanda Graduate]

Graduated this week and the most I’ve done is 4.4km in my half an hour. I’d have to really be going some to manage 5k! Maybe one day...

[HeatherEm Graduate in reply to Seasidepanda]

Oh well done Seasidepanda!! I have 2 runs to go and am doing about the same pace. 5k at 30 mins one day...

[GoogleMe Graduate]

Ideally during the NHS Couch to 5K programme (there are others) you have no idea what pace you are running at so that your entire focus is on maintaining a walking movement throughout the walk sections and maintaining a running motion during the run sections.

It's not in all honesty particularly a programme designed for people who already run enough to know how fast they run... although many graduates do use it very successfully and enjoyably again to return after injury or illness or just for fun or working on pace.

If you're interested in the programme because you're not currently running continuously for 30 minutes, and perhaps you need to use a treadmill rather than running outdoors, you might find it worthwhile to set a slower speed, at least till nearer the end of the programme.

[MrskittyC Graduate]

I think once you’ve graduated, you can then work towards 5k but don’t worry about it before then. I’ve done four 5k runs since graduating and my best time is still over 35 minutes. I’m just concentrating on pushing myself to get the distance & not worrying too much about the time. Might get there eventually though 🤷‍♀️