Concerned about speed

[kazzy40]

Hi all. I have completed Week 7 today which is amazing. I feel so proud of myself. However I feel I'm getting abit hung up on the distance now as I am no where near 5k at 25 minutes. I'm at a really comfortable running pace but feel I should be faster as I'll never be a 5k'er. Any tips?

[trogdelight Graduate]

Don't worry about speed. To graduate, you only need to run for 30 minutes at your happy running pace.

[AlMorr Ambassador Graduate]

You are not expected to run a 5k in 25 minutes, that pace is for experienced runners, not us here on C25K, slow and steady is our motto. Just run at your natural pace which you feel comfortable with. You don't need to get hung up regarding your distance. I am on the same week as you, tomorrow will be run 3 of week 7, 25 minutes non-stop, my rest day consisted of a bicycle ride on exactly the same route that I ran the 25 minute week 7 run 2 yesterday. On the bike, I did that same route in 12 minutes at 15.3km/h, whereas yesterday on the run it was 25 minutes at 7.5km/h

[Oldfloss Administrator Graduate]

Just run the runs..get to the 30 minute needed and the see what evolves Well done you!

[Elfe5 Graduate]

You said

“I’m at a really comfortable running pace”

That sounds wonderful & enjoyable. I would just relish the experience.

Most people do not reach 5k by graduation. After graduating you can build up a bit more duration gradually until you reach 5k. If you want to work on speed later you can. 😀

[Hidden]

If you're a true couch to 5K, then it's unlikely and dare I say safer not to rush to 5K in 30 mins. Too fast too soon invites injury. There are many posts confirming the low % of people who achieve this by graduation and they probably aren't true couchers, if they come here already semi-fit from other activities they've probably got a good shot. There will be some newbies who do, but they'll be in the minority. The slogan is a bit of a misonomer.

We plan to do the 5K for graduation, but we'll run beyond the 30 mins.

My OH upped our pace thinking as you did and we paid for it. Aggravated an old injury. Take care not to fall into the same trap.

Good luck with your journey and don't feel you have to listen to my advice. Everyone's different and you'll perhaps get mixed feedback.

All the very best 🏃‍♀️💨

[Julesyb]

I am on w7r1 but yesterday did park run - was an absolute beginner on week 1 although l do other sports, was well chuffed to run it all bit 5k took me 40 mins. I find sticking to a steady pace meams l can go for longer so would rather that than rushing it and burning out too quickly

[IannodaTruffe Mentor]

90% of graduates do not complete 5k in 30 minutes at graduation.