W7 R3 Complete - But, how will I make 5K by W9? - Couch to 5K

Couch to 5K
88,883 members121,104 posts

W7 R3 Complete - But, how will I make 5K by W9?

PiersS
PiersSGraduate
10 Replies

W7 R3 complete. I cannot believe I got this far. 😊

However, I had a sneak peak to the runs in W8 and W9 and I question how I will actually get to 5K if the runs are 30 minutes long!

My average pace, unless it improves further will not quite get me there and I'm not sure I can do that.

Help!

10 Replies
oldestnewest
Mummycav
MummycavAmbassador

Hi PiersS ...don’t stress about the distance, the aim of the programme is to get you running for 30 minutes non-stop & you’re well on your way to that now....when you graduate you can work on your distance at your own pace...enjoy the runs that you have left..😉

3 likes
Reply
PiersS
PiersSGraduate
in reply to Mummycav

Thank you! That makes sense. I feel I could do 30 minutes in the next run, but will keep to the schedule :)

1 like
Reply
vincent30
vincent30Graduate

Most people don't reach 5K in 30 minutes at the end of the programme. You'll be pretty close and it'll be a nice post-grad achievement to add a couple of minutes to your run and make the 5K. That is actually quite a speedy pace for this stage and you will be able to do a sub 30 5K at some point if you want. Only, don't try for PB's on every run. Most of your runs should be done at an easy, comfortable pace.

2 likes
Reply
PiersS
PiersSGraduate
in reply to vincent30

Really good advice, thank you vincent30 - a good reminder of easy comfortable pace and not to try PB's. My plan is to do my first park run in a few weeks, my first before I turn 46, and 50 is that little bit closer 😎

Reply
Tasha99
Tasha99Graduate

Your pace is pretty speedy! 90% of people don’t do 5k by week 9. I graduate 2 weeks ago and I’m 34 mins for 5k. The aim is 30 mins non stop running rather than 5k.

1 like
Reply
slow-farah
slow-farahGraduate

The aim of C25k is most definitely about running for 30 minutes rather than making it to 5k.

I can't help but notice your kilometre splits get slower. You could try starting out slower so you don't start flagging towards the end of the run. My first kilometre usually takes about 7 minutes but my average pace is similar to yours.

1 like
Reply
PiersS
PiersSGraduate
in reply to slow-farah

Thanks slow-farah, yes I noticed that too. Will focus on more even pacing with the next run. When I started I thought that, was the goal! not running for 30 mins, oops 🤣

1 like
Reply
RebeccaSK
RebeccaSKGraduate

The answer is that you probably won't - but, moreover, that you shouldn't feel the pressure to do so. I don't know about you but when I graduated I was stunned that I managed to run for 30 minutes continuously - focus on this rather than the distance. A year on from graduating I'm still averaging 40 minutes for a 5k. I don't care - I'm still basking in the satisfaction of being able to run 5k for the first time in my 45 years. Be proud of what you've achieved so far - don't let what you haven't YET achieved detract from that well deserved pride. You will get to 5k - and judging by your splits, it won't be that long!

2 likes
Reply
PiersS
PiersSGraduate
in reply to RebeccaSK

Yes the "I can do it", rather than what I'm not is an excellent reminder. It's what got me over the hump of the first runs in the early weeks! I'm super stoked that I'll be able to do a park run soon when I graduate 😎

Reply
Duddles
DuddlesGraduate

That run should take 35 minutes if you include the 5 minute warm up. and warm down, so add one of those 5 minutes in and you will be much closer to 5k.

Reply

You may also like...