Wow! W7R1 managed!

[ChettyAl]

Feel great apart from a sore throat - read that running is ok with a cold if it’s head up! Really steady run and pace is getting gradually better. I am still apprehensive of being able to run the 5k in 30 mins though. I seem to be doing 3.5k in 25 minutes??????

[telford_mike Graduate]

Well done for your progress so far! Couch to 5k is a bit of a misnomer as you don’t have to run 5k at all to complete the programme. All you need to do is run non-stop for 30 minutes 3 times in week 9 and you’re done. After that you can play with time and distance to your heart's content. Keep going!

[theoldfellow]

3.5km in 30 minutes by week 7 is probably above average. It all depends on so many different factors. Most people who post here seem to get to 5km in about 40-45 minutes sometime in the 3 weeks after they graduate, some never get there. If you push too hard you will break something. I suggest you read IannodaTruffe on what to do after graduating, it helped me a lot. healthunlocked.com/couchto5...

[Oldfloss Administrator Graduate]

As long as you feel okay, not short of breath etc... above the neck yes, below the neck no Don't worry about the 5K..the idea is just the 30 minute runs

You are doing just fine... relax and enjoy

[ChettyAl Graduate]

Thank you all, I’ll keep trudging!

[Ang33333 Graduate]

Don't worry about 5k in 30 mins. It may happen , it may never happen. For me, never. Pace is not my thing. Happy snail!🐌

[UnfitNoMore Graduate]

Good that you’re not looking back, looking forward needs to be shut out too! Just enjoy the run and what will be will be PB wise. Be happy in the knowledge that Usain Bolt is unlikely to be able to run 3.5k at all, so if you can beat him, who cares? Your PB is your PB, and the P means it’s all about you, nobody else. Relax the mind, stop thinking about the 5k... think about the 4K... you’ll probably surprise yourself.