Week8 run3 completed.

[Sweet_givenchy]

Can't believe I've got this far. Im just wondering that ive only got to 3.8km and by the end of week 9 I think I will only get to 4.0...so haven't fully met 5km..so am I running too slow..although dont think I can go any faster..

[Irish-John Graduate]

Speed comes later ☺ Heck, anytime I do 5k in 38 or less I'm well pleased anyway ☺

The programme should really be called "couch to running 30 continous minutes in however many weeks it takes each individual" - but that doesn't really sound inspiring 😂

You are building up the stamina that will be the foundation for later speed/distance/pace achievements tight now so no worries, ok?

Wishing you many happy miles in your future ☺

[Sweet_givenchy Graduate in reply to Irish-John]

Thank you, will continue to keep running

[Tasha99 Graduate]

No. Most people are not at 5k in 30 mins on graduation. I’m doing bridge to 10k now and hope that I’ll get a sub 30 5k at some point in the future but I’m 5 mins off!

[Sweet_givenchy Graduate in reply to Tasha99]

Wow 10k, good luck..

[Oldfloss Administrator Graduate]

healthunlocked.com/couchto5...

Check this out.. many, many folk never make 5K... in 30 minutes.. ever.

The idea is just to run for 30 minutes, three times in last week

Irish-John has given you the low down.. run and enjoy

[Sweet_givenchy Graduate in reply to Oldfloss]

Thank you, this has helped

[KKThomas Graduate]

I've only just made it to 5k after a year and my time is still 41+ minutes on the flat. There are people in front of me who walk faster than I run but this time last year I struggled to run for 1 minute so I try to only compare myself with the old me and not everyone else. Keep going and don't worry about how fast you go

[Sweet_givenchy Graduate in reply to KKThomas]

Thanks for the advice, will focus on me..and try not to compare..well done for completing the c25k and continuining with it

[DavRoss]

A good way to improve speed is to go back to week one and instead of the walking recovery periods- run at a gentle pace- then for the minute run section (run at a quicker pace) and gradually transition from the slower speed to the quicker speed. this builds up your endurance and speed.

[DavRoss in reply to DavRoss]

prob best to do this once you've completed c25k 12 weeks program.

[Sweet_givenchy Graduate in reply to DavRoss]

Thanks, thats a great idea.

[KKThomas Graduate in reply to DavRoss]

That's a good idea I'll give it a go.