Distances

[Janrt]

The programme says you will run 5k in 30 minutes. There’s is no way I will be able to run 5 k. I’m on week 8. Run slowly for 28 minutes but only doing approx 3k. My husband says it’s due to my age (54). Is this really true? Sounds depressing!

[JohnTR Graduate]

Noooo, don't be depressed. The C25K is just a snappy name, you can now run for 28 minutes, fantastic. You'll be running for 30 minutes by the end.

Distance is irrelevant.

Be amazed at yourself for that, you've done great! 💃💃

[Denovo]

If you scan through the posting history on this forum, you'll see that many (possibly even most?) people reach the time goal, but do not get to 5K. You do slow down as you get older, and if you have extra pounds to carry like I do, that would also make you slower. I saw something once about how for every excess pound lost your pace automatically increases by a couple of seconds (sorry, can't remember how much). In my mid-60s and having just started week 6, I'm covering about the same distance as you in a session, including the 5 minutes walking at the start and finish.

[Bluebirdrunner Graduate]

Nothing depressing about being able to run for 30 minutes without stopping Janrt 😊...

This program does get everyone running for 30 minutes, and once you can do that, most go on to run 5k and more if they want to.

We celebrate reaching that 30 minute goal on here, by completing the program and doing all three runs of week 9...

My first 5k took me 38 minutes, and I have since gone on to run 10k a few tines. I have been running for three years now and am 58 and still love it!

We are all starting this at different ages and abilities. There are some who do run 5k in 30 minutes, but many more who take that little bit longer.

Running isnt just about number crunching, its a fun activity which can help improve your fitness and well being!

Good luck getting to that podium we will all be cheering you on....😊xx

[Alanist Graduate]

The program misleads you a little bit. It's not designed to get you running 5k in 30 Minutes, but to get you running for 30mins non stop, 3 times a week.

You distance is just fine, as has been said, nearly all who complete this program do not reach the 5k mark in 30 Minutes, with some never getting there.

Age could probably play a small part in your distance, but then so can your overall fitness level, weight and your natural ability. There are many much older runners than myself who are considerably faster than I am for instance. We are all very different.

If you scroll through the posts, you will see many runners who have Graduated C25K who have yet to reach the 5k distance, but are comfortably completing their own distances within 30 minutes.

It sounds like you are running at your "happy pace", which is a good thing, longer distances and quicker times will come when you and your body are ready.

Remember you are not in competition with anybody else, but running for you.

Keep going as you are, you've done fantastic so far and enjoy your runs.

[vegasjo Graduate]

I am exactly the same as you Janrt. I am on W8 R2 and during my 28 mins I'm running about 3k......I'm covering just over 4k with my warm up/down walks. I've been doing mine on the treadmill as I found it easier on "the knees". (I did a 25 min run outside and my legs ached for days). After reading other posts on here I've decided to complete the program on the treadmill and not worry about the distance.....once I feel competent at 30 minutes I will venture outside and then aim for the 5k. Good luck

[mrrun Graduate]

It says couch to 5K but it doesn't say 'in 30 minutes'. We are all different in shapes, ages and sizes, some guys run 5K in 20 minutes, some in 45, some whatever. The point is, for as long as you can run 30 minutes in one go, three times per week, you've done the job. Don't go obsessed with speed, you are here to get stronger, fitter and boost your cardio. Leave speed to pros.

[Millsie-J Graduate]

Hello and welcome. The name is C25k but as soon as you listen to the app or podcast it actually states, ‘this programme aims to get you running for 30 minutes’.

If you go from a non runner to running for 30 mins non stop.......time to celebrate 🏃🏼‍♀️🏃🏻

[Ang33333 Graduate]

No! We all run at different speeds. We're not machines. I'm not built for speed. I will never run 5k in 30 mins, I will just take a little longer. And thats fine. The important thing is we are running!! And thats amazing !! I will not be sad that I can't run 5k in 30 mins. I can run for 30 mins. I am close to running 5k in about 45 mins. I'm so happy! 🐌🐌🐌🐌

[Ljb71 Graduate]

I graduated at the start of July and I am not running 5k in 30 minutes either but as a total non runner before hand am pleased to be able to run non stop for around 30 minutes. I am consolidating at the minute and this morning ran 4.2km in 32 minutes, still haven't run 5km yet but do more than 5 counting my warm up and longer cool down walk. I am building up my time to get to 5km. As others have said, don't get hung up on the distance but just celebrate the fact you are running and increasing your fitness.

[Dawnie16 Graduate]

I graduated back in June and I'm still not running 5k I go out take my time, enjoy my run and only manage to do about 4.7k in 40mins including 5mins warm up and warm down...be proud of what you've achieved and enjoy your running 😊

[Hericus Graduate]

Go to your local 5k Parkrun this Saturday Janrt and you will be in excellent company. At the one I attended last Saturday, there were 530 participants, and only 330 were sub-30 minutes. Quite a number took almost an hour. Run for 30 minutes, walk for 5 minutes, run for 2 minutes - you will be welcome and supported, whatever you do.

And your time will keep coming down.

[Dexy5 Graduate in reply to Hericus]

Yes I am a great fan of Parkrun and include it as one of my runs each week when I can. You get to know the people who run the same pace as you . A very supportive place to be

[Hericus Graduate in reply to Dexy5]

I should have mentioned - DO register online and print out your barcode before you go, so that you get a time.

[Dexy5 Graduate in reply to Hericus]

Guilty of forgetting the barcode once but luckily OH was able to run back and get them after he finished but before the tail walker. Won’t do that again!

[MadDave]

I’m 56 and in week 9, with my graduation planned at wimpole park run on Saturday. I’m probably fitter than average but I’m still short of the 5k in 30 mins. It feels like more practice is needed to find 5k in 30 mins easy, and age does play a part as it takes my body longer to recover and I cannot get enough stretching into those aching limbs. So stick with it and find a comfortable pace, and maybe go to a park run and meet others like us for a bit of inspiration!

[theoldfellow]

I finally managed to run 5km last week for the first time. Today I managed 5km, but nowt-but-just. And on Monday just 3.8km in 32 minutes. It depends on so many factors, gradient, footing, temperature, rain, wind, they all affect pace and endurance. But probably age and fitness are the two biggies, and although we can do nothing about age, we can improve fitness by persevering with the programme.

I'm 68 and was a fat couch potato until 13 weeks ago. I can now, just, run 5km in about 35-40 minutes (but still too fat). Your experience WILL be different, but when you finally do it, the joy is worth all the effort.

[AndyIoW Graduate]

As others have said it time not distance. Ignore the distance until.ypu have graduated and done a few more runs.

I am not fit bit can jog for 32 minutes now doing about 3.5k in that time. For me that's 8 times round a cricket pitch field at around 4 mins a lap. Tjats during the week, weekends I push myself a little bit more by actually doing the 5k distance as I have more time and are more relaxed.

I need to lose quite a few kgs but that is another thing that I am working on. At the moment, just through jogging, the trousers are looser and I do not get out of breath so quickly.

[Crib Graduate]

I’m on the same week as you at aged 65, don’t get hung up on times/distances, just think where we would be if we had not started. This is part of my Weight Watchers journey to a healthy life style, couch is now left in the past.

All the best your nearly there 👍🏃‍♂️

[Nat26]

Hi

I am 54 and started this programme in April and am still on Week 5 R2. I do roughly 3k in 30 mins as well. I am progressing slowly but am enjoying it and at least I am exercising which I did not do before. I hope I continue when it gets dark and the park shuts early as I can only go on mid week runs after 6.30pm. What do others do in the Autumn and Winter. I don't want to run inside...

[Hericus Graduate]

With all of the focus on getting to 5k in 30 minutes, bear in mind that the national Parkrun organisers say that the average finishing time in their events is 29 minutes - in other words, half of all Parkrun participants take longer than 29 minutes.** So if you take 30 minutes plus, there are plenty of regular runners of all ages who will take longer.

Even on a level course, there are so many factors in play that vary from week to week - how much sleep you had last night, the temperature, your state of mind, your level of nourishment.

I'll be doing my 8th Parkrun on Saturday, and I have no idea, within a band of two minutes, how long I will take over a familiar course.

**That's why the Free, Weekly, Timed podcast is 29 minutes long!

[Jelon Graduate]

Like you I’m 54 (55 next month!) and I graduated without being able to do 5k in 30 mins but ran for 30 mins without stopping yay! Keep going, not depressing you’re doing great as still going 😊