So just finished week 7 run 3 and feel unbelievably proud of myself.. I was in tears week 1 run 3 at the thought of jumping up to 90seconds & never really believed I’d get here..
Had to take to treadmill running now as I’m running in Saudi & it’s just too damm hot to run outside ,, my last run outside was last week & it was 32c at 7pm..
I’m not quite running fast enough to hit 5k in 30 mins and finding upping my tempo quite difficult I’m running at around 6.5kmh any tips would be hugely appreciated!!
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Cricky77
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Hi I have also just compleed w7r3. I too am struggling with my speed! But am not too bothered. The achievement of just running is amazing. Good luck with your next runs. Xx
Thank you.. I feel the same the achievement of running is huge I will do my 5 k I just think it will take me about 38/40 mins instead of 30!! But I guess that’s my challenge run for 30 mins then concentrate on getting a bit quicker.. hey it’s a million miles from where I was at week 1..
I can’t imagine Saudi is very runner/pedestrian friendly, the locals have a tendency just to abandon their 4X4s on the pavement or worse, drive on them when the roads are busy. Much safer in the gym!
To be fair I run on our compound so nothing quite as scary.. I would t run outside the compound at all ,, id be risking my life 🤣 and that’s not from the heat.. 😊
Sounds like a much more sensible thing to do. I lived in Qatar for 2 years and gained about 13kg at that time. The whole lifestyle was so sedentary. Glad I’m back in U.K. now, at least I walk to Asda for a pint of milk instead of driving everywhere. 😄
I know what you mean the lifestyle is very sedentary here, hence the C25K!!
It’s the trips out with the dog to the shops or down the beach I miss and it was far tooooo easy to put on that Saudi stone everyone said I’d gain and more 🤣🤣
Sorry, I’m no racing snake so no help with the tips. I have seen several times though that only a small % of c25k graduates actually manage 5k in 30 mins by the end of the plan. Many go on to achieve it afterwards so perhaps don’t risk getting an injury by pushing too hard to beat a deadline and just build up to it at your own pace. Good luck with the rest of the plan!
Well done! I think you are speedy! When I had a gait analysis done a few weeks ago he set the treadmill slower than that and I nearly flew off the back 🤣🐌
If you read the guide to the plan healthunlocked.com/couchto5... it explains that the majority of graduates do not run 5k in 30 minutes and it is not the aim of the programme, which is to get you running for thirty minutes. Trying to push for speed is likely to increase your injury risk.
Speed requires strength which may take many months to develop.
Thank you very much for taking the time to reply..
And what you say kind of boosts my confidence.. next run is Monday where I will do my first 28min run so I shall not bother with worrying about my speed at all just concentrate on getting to 28 & then 30 which will be a huge achievement. Then try some weights and interval training mixed into my plan and just aim for building up my speed gradually !!
I too move to week 8 tomorrow and am certainly nowhere near 5k only doing 2.85k ( so my daughter tells me after running with me yesterday) so hoping for 3k in 28mins at least and will build on that . I feel very pleased to be able to run even for 25 mins never mind the distance can hardly believe im doing this after gasping and pains following W1R1
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Calf and knee pain. Any tips?
Week 3 Run 1 Failed ‼️
Started again..
advice please 
Tips for running outside 
