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Couch to 5K
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Struggling to reach 5k!

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?

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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!!! 👏👏👍

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

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

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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?

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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

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Thank you!! 🙂

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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. ☺

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

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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.

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

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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.

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

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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.

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

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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.)

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

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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. 😊

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

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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!

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

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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. 😄

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Well done for running full 5k!

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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.🌟👏👏

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Thank you so much!! Getting there 🌼🌻

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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! 😓

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

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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.

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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.

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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!

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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.

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