Struggling to reach 5k!: Does anyone else have... - Couch to 5K

Couch to 5K

134,192 members159,537 posts

Struggling to reach 5k!

ericawhite1998 profile image
30 Replies

Does anyone else have this problem? I’m on week 8 run 2 and I just can’t get past 3k in that 28 minutes. I know it’ll be impossible to reach 5k next week?

Written by
ericawhite1998 profile image
ericawhite1998
To view profiles and participate in discussions please or .
30 Replies
SandieF profile image
SandieFGraduate

I’ve just done W7R3 this morning and ran 3.1k in the 25 minutes. I’m chuffed with that. Don’t even think about the distance. This programme is to get you running for 30 minutes. For some that may be 5k but for the majority of us 5k will come later, with time. I hope you are feeling extremely proud of yourself for getting this far. Your running non stop for 28 minutes! And that’s amazing!! Think about that and Well Done!!! 👏👏👍

Running59 profile image
Running59 in reply toSandieF

I’m on week 5 run 2. According to Strava I ran for 3.7 K. I’m happy with that distance

ericawhite1998 profile image
ericawhite1998 in reply toSandieF

Thank you!! That’s made me feel better hahah ☺️

Claireednet profile image
Claireednet in reply toericawhite1998

I just about managed 3k tonight in 25 mins and nearly killed me / you’ll get there! Have a rest and get at it again maybe?

MichaelH070862 profile image
MichaelH070862Graduate

Hi Don't worry about the 5k at the moment you are doing very well just run the 30 minutes when doing your week 9 runs as SandieF says it will come later not everyone manages the 5k in the last week

ericawhite1998 profile image
ericawhite1998 in reply toMichaelH070862

Thank you!! 🙂

QueenTea profile image
QueenTeaGraduate

I'm at the same stage as you and running the same sort of distances. I'm due to do W8R3 tomorrow and sure I'll be crawling around again!! I'm just pleased to be running at all, as i wasn't convinced I'd ever finish this. You're doing great and running for 30 minutes non-stop will be a massive achievement. ☺

ericawhite1998 profile image
ericawhite1998 in reply toQueenTea

I’m glad you’re in the same position as me!! Thank you!! Definitely 💗💗

Jay66UK profile image
Jay66UKGraduate

The programme really is mis-named. Don’t fret about the distance, just worry about completing the duration. Go as slow as you need to to complete.

My running speed is around 9mins/km over a 30 min run, so it will take me at least 45 mins to run 5k. I can’t run anything like that long yet. But I can’t run at 6mins/k. And I’m not going to worry about it.

Enjoy your final few runs.

ericawhite1998 profile image
ericawhite1998 in reply toJay66UK

Thank you so much. I’ll try not to worry too much hahaha ☺️

Tasha99 profile image
Tasha99Graduate

I still can’t do it. I graduated in April and can run 10k. I can only do 5k in 32 minutes at the moment but it took me 35 on graduation.

ericawhite1998 profile image
ericawhite1998 in reply toTasha99

Well done for running 10k that’s amazing!! That’s made me feel better’

theoldfellow profile image
theoldfellow

Strava says I ran 3.98 km on this morning's W6R2. But it lies, 'cos in includes my 5 minute warm-up and 5 minute warm down. It also says I did 7.49 minutes/Km, analysis of the pace graph shows you cannot tell when I am walking or running, if anything I slow down.

So I have no hope of getting to 5 km within the program. But I am planning on using the 10% method to improve after it.

Just don't worry about it Erica. Fix it later.

ericawhite1998 profile image
ericawhite1998 in reply totheoldfellow

You’re getting there though!! Well done for previous runs.

ToniCR profile image
ToniCRGraduate

I graduated a couple months ago and managed about 4k in 30 minutes. I don't think most people hit 5k that quickly. You're doing great! Once you graduate you can consolidate your 30 minute runs and probably get a bit faster and then just run a little further to get to the 5k mark.

I thought it would be really hard to run longer than 30 minutes, but once your body adapts, it wasn't so bad pushing it out to 45 minutes and then to 60 minutes (if you want to.)

ericawhite1998 profile image
ericawhite1998 in reply toToniCR

Thank you very much!! Well done on graduating ☺️☺️ That’s amazing

Ripcurlrana71 profile image
Ripcurlrana71

Don’t worry. It’s all about running for 30 mins. I graduated a couple of weeks ago and I still can’t do it in 30 mins - 33 is my best! I’ve moved onto increasing distance than trying to do 5k in 30. 😊

ericawhite1998 profile image
ericawhite1998 in reply toRipcurlrana71

Well done for 33 mins! That’s so good!

Ang33333 profile image
Ang33333Graduate

I graduated on Monday. I am quite confident that I'll never run 5k in 30 minutes and that's fine with me. I can run for 30 mins! Getting to about 3.3km at the moment but if it's hot it will be less far! I am confident that I will run 5k somewhen in the future but it will never be in 30 mins. I don't think my legs could move that fast!! Just enjoy running!

ericawhite1998 profile image
ericawhite1998 in reply toAng33333

Well done for graduating!! Maybe the programme is named wrong lol.

Elfe5 profile image
Elfe5Graduate

You don’t have to- you just need to run for 30 mins. The name “Couch to 3 and a half k” is less catchy!

Apparently only about 10% of people manage 5k by the end of the program. Most people reach 5k later after consolidating their running & gradually increasing the time. The last time I ran 5K, ( a while ago due to illness), it took me about 43 minutes. 😄

ericawhite1998 profile image
ericawhite1998 in reply toElfe5

Well done for running full 5k!

Tbae profile image
Tbae

Your building journey continues after your lovely 3x30 min runs to your podium.

Your doing great.Enjoy your happy pace.👍

Enjoy this and keep smiling.

Pace improvement and distance improvement is the next part of your journey if you choose.🌟👏👏

ericawhite1998 profile image
ericawhite1998 in reply toTbae

Thank you so much!! Getting there 🌼🌻

1Potato profile image
1Potato

I’m another one who was nowhere near 5k in week 9. I’m now 4 runs past graduation and have just reached 5k… though it took me 48 mins and I was a hot, sweaty mess at the end of it! 😓

ericawhite1998 profile image
ericawhite1998 in reply to1Potato

Well done for still getting there! That’s an achievement ☺️

I did 4k in the 30 minutes yesterday (W9R1). Not planning on going faster, just keeping to the 30 minutes and then building up the time I can comfortably run.

Razouski profile image
Razouski

ericawhite1998 you don't have to reach 5K to graduate. The programme is slightly misnamed as Couch to Running for 30 Minutes doesn't have the same ring to it as C25K. However, it's not about the distance at this stage, the health benefits are from running regularly for 30 minutes, and you will be doing that next week. You are doing great, so don't worry about distance/speed, just keep going slow and steady.

Jhill66 profile image
Jhill66

I run a kilometre in 10 minutes according to MapMyRun! So when I graduate I’ll be running about 3k. 3k is amazing! On week one I seriously thought I was going to pass out running for one minute! One day I’ll run 5k but it’ll take 50 minutes! Something to aim for I think!!! Keep going, you’re doing great!

Callow59 profile image
Callow59

I think you have an initial natural running pace and that you should just stick to that in this programme. Once you have fabulously graduate from wk9 then you can think about routines to increase your pace rather than stamina which us what C25K is all about.

Not what you're looking for?

You may also like...

How best to reach 5K

Hi everyone, I've completed the podcasts and done can comfortably run for 30 mins but am covering...
VJ75 profile image
Graduate

What now to reach that 5K goal?

I'm all set to do W9 R2 tomorrow and wanted some advice on getting my pace up and reaching that 5k...
MaryJoMac profile image
Graduate

Still Struggling 5k

I graduated a while ago and since then I have been going out 3 times a week, on week nights after...
Dawnie16 profile image
Graduate

What to do if you graduated but didn't reach 5k?

So I've completed the 9 weeks...but to manage my stress hormones I had to take it slow for better...
happyseal profile image
Graduate

How do I reach the goal of 5k?

I’ve done whole nine weeks now and am running for 30 mins three times a week. But I’m still only...
Scobs profile image
Graduate

Moderation team

See all
Oldfloss profile image
OldflossAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Annieapple profile image
AnnieappleAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.