Can I start and finish the program in 7 weeks only?

[noha1]

Hi everyone,

So my dream for 7 years now is to be able to run 5k in about 30 or 35 mins...every time I start I stopped either at the 4th or 5th week. Since it is summer now, there is 5k race on August 6th and I would love to do this race and be a role model for my 4 kids when they see their mom who is 42y old runs for 5k. My questions are :

1- Can I train for 7 weeks and then be able to do the run? I can run for 1:30 mins now so I think I can start with the second week.

2- Is the treadmill different from running outside? I have my treadmill and can't go outside.

3- What applications and instructions are u guys using during your run ?

4- Can I practice for more than 3 days / week?

5-Any tips or advice?

Thank you in advance

[Fifie]

I would say yes, you can enter the 5k in August! You may not be able to run it all, or complete it in 35 minutes, but who says you have to? You are allowed to walk for some of it.

Try a parkrun first: you’ll then have an idea of your finish time.

[Beccy8348E]

I’m 41 Noha and I’ve just completed week 6, having followed the programme 100% with my run days being Mo,We and Sa.

Yesterday the last run was W6R3 and it was a 25 min run, including warm ups and warm downs I did 5k so I reckon if you start at week 2, and maybe in the early weeks squeeze in an extra week you’ll be fine!!!!!

Get signed up and show your kids healthy mum!

[IannodaTruffe Mentor]

C25K is a carefully structured training plan designed to get non runners running for thirty minutes. It normally spans nine weeks, but it can be done quicker by running every other day, but that will not be seven weeks.

When you run you create micro tears in your muscles which repair and strengthen on your rest days not while running. This is especially important for new runners, otherwise injury risk rises and you may end up not running at all. I would not advise taking short cuts.

This guide to the plan will answer many questions healthunlocked.com/couchto5...

You will find that many people walk some or all of the 5k race, so why not accept that you may be one of those. As for running 5k in 30 minutes, over 90% of graduates of this plan do not achieve that at graduation, many never do.

Put in the work and you can do amazing things, but there really is no safe shortcut, so you had better get started.

Enjoy the journey.

[GoGo_JoJo Graduate]

Treadmill is very different. Start outside if your race is outdoor.

We use the c25k app as it instructs as you go along with your own motivational music.

Don't cut rest days. If you run every other day rather than 3 times a week you'll shave some time as well as starting in wk2.

Don't push yourself too hard. This needs to be steady progress or you'll hurt yourself and have no chance at the race.

Good luck 👍😁

[Millsie-J Graduate]

Start at week one.

Follow the programme.

Run/walk the event

Forget about how far how fast

Enjoy!