Finally...... : A sub 30 min 5k, found that way... - Couch to 5K

Couch to 5K

134,192 members159,537 posts

Finally......

Berksrover profile image
BerksroverGraduate
37 Replies

A sub 30 min 5k, found that way harder than the 10k last weekend, amazing what a relatively small increase in pace can do to stamina.

So for all you good folk out there at various stages of the C25K programme focus on the endurance not the speed, the 5k and the 5k in 30 mins can come later.

Happy Friday and happy running

Written by
Berksrover profile image
Berksrover
Graduate
To view profiles and participate in discussions please or .
37 Replies
Lylagrace profile image
LylagraceGraduate

Hi, I’m slow, but finished c25k, but not yet doing 5k in 30 mins. Agree with you about taking it gradually, this morning decided to pluck up courage and do a 6k circuit, (cross country, so plenty of trip hazards and brambles etc) and ran a lot of it, and walked up a couple of steep slopes, but did complete it, although didn’t note the time but reckon around an hour. I think a park run might be the next step ....... but a big one as like most of us, my runs are solitary, didn’t see a soul this morning (except rabbits and hares).

Berksrover profile image
BerksroverGraduate in reply toLylagrace

We are all slow compared to somebody else, unless your name is Mo Farah! , so absolute speed is irrelevant in my view. We all started running for a variety of reasons and that should determine our approach, so if I were you I would be feeling very pleased with myself for achieving what you have, let's celebrate together!

Lylagrace profile image
LylagraceGraduate in reply toBerksrover

Am now smiling..... definitely not called Mo lol. But it’s great to reflect on just how far we have all come, I’m constantly trying to encourage friends to try it.

Ripcurlrana71 profile image
Ripcurlrana71

Absolutely brilliant!! So very pleased for you. These longer distances certainly do speed up your pace. 🥇 🙌🏼🙌🏼🙌🏼😬

David_G profile image
David_G

Great work and fantastic pace. Congratulations! 🍾🥂😀👏👏👏

Oldfloss profile image
OldflossAdministratorGraduate

Well done you!

Berksrover profile image
BerksroverGraduate in reply toOldfloss

Thanks Oldfloss I will definitely be returning to 'slow and steady' now that this target is out of the way😬

Oldfloss profile image
OldflossAdministratorGraduate in reply toBerksrover

We set out these little personal challenges for ourselves which is just fine...my nemesis was a 9K distance... I was either just under...or just over... could never make the 9K ???

Jay66UK profile image
Jay66UKGraduate

Excellent! Well done.

Berksrover profile image
BerksroverGraduate in reply toJay66UK

Thanks Jay66UK and well done on your 5k milestone yesterday, we are smashing it!

Jay66UK profile image
Jay66UKGraduate in reply toBerksrover

Cheers! Getting there, slow and steadily.

Fabulous450 profile image
Fabulous450Graduate in reply toJay66UK

Congratulations to you too Jay!! 😁❤️❤️

Jay66UK profile image
Jay66UKGraduate in reply toFabulous450

Ta!

telford_mike profile image
telford_mikeGraduate

Wow, what a time! 5 minutes per km is a sprint! Well done!

Berksrover profile image
BerksroverGraduate in reply totelford_mike

5:54 but still blooming hard 😬

Completely agree with all of that. Post-grad I worked hard to get my sub-30, and it wasn't easy. You may have seen my posts about longer being better?

healthunlocked.com/bridgeto...

And the crux of it is, your 5K quickens anyway once you regularly run distance so there's no need to push it!

#life-lesson

Jelon profile image
JelonGraduate

Well done you another challenge done 😊 Also this is really helpful advise as I’m still working out what to do next!! I graduated C25k 4 weeks ago and have continued to run 3x a week but can’t make up my mind whether to tackle 5km in 30 or do 10k plan! Sounds like the best advise is 10k plan? Thanks and congrats 😊

Berksrover profile image
BerksroverGraduate in reply toJelon

The downside of graduating C25K is that you lose the structure but the massive upside is you get to choose what you want to do.

You sound but like me i.e. you want a goal to aim for and can then work out how to get there, I would certainly recommend ju-ju- s plan to get to 10k, I am sure that helped me, for now I think I will go back to trying to extend my distance rather than look for speed, but each to their own, will be watching with interest to see which way you choose to go

Jelon profile image
JelonGraduate in reply toBerksrover

You’re right I definitely need a plan/goal as I’m running but aimlessly (even got lost on my last run!). In theory (!) I’m due to run tonight but I know there’s a park run tomorrow near me and I’ve never done one before so I’m definitely tempted but apprehensive. I’m torn between starting ju-ju s plan and 5k Park run! 😬

Berksrover profile image
BerksroverGraduate in reply toJelon

No reason why you can't do both, ju-jus plan has a 5k every week in it

😁👍

Fabulous450 profile image
Fabulous450Graduate

Yaay Berksrover! Excellent job!! Well done you!! 👏🏽👏🏽👏🏽❤️

Berksrover profile image
BerksroverGraduate in reply toFabulous450

Thanks Fabulous450 it does feel good to get it done and dusted!

HoagyM profile image
HoagyMGraduate

Great work Steve, know that you’ve been working towards this for a while, must feel great to get over that line 😀👏👏👏

And totally agree re focusing mainly on longer distances - they just naturally improve your pace. Shaved 3 minutes off my 5k PB by doing that, and am sure there’s more to come (still hope to get to 30mins one day ☺️)

Berksrover profile image
BerksroverGraduate in reply toHoagyM

Thanks Ian, the 5k was an achievement but the longer runs are more enjoyable, less effort, better scenery etc. So definitely the way to go for now

Alanist profile image
AlanistGraduate

Well done Berksrover, you did it, fantastic achievement, never doubted you for a minute. I'm out there tonight with that sub 5k as my target, so fingers crossed.

Berksrover profile image
BerksroverGraduate in reply toAlanist

There were times when I thought I wouldn't but managed to hang in there, giid luck for your run tonight

Hotheels profile image
HotheelsGraduate

Top dog!!!! 👍👍👍

Well done.....great to see you achieve your goals and keep that enthusiasm alive and kicking!!!!😁🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️

mountaindreamer profile image
mountaindreamerGraduate

Yaaay!!! Well done!! 🎉🎉🎉🎉🎉

Now you know you can do it, but you can still choose to go at whatever speed you feel most comfortable at. 😊

Berksrover profile image
BerksroverGraduate in reply tomountaindreamer

I do indeed and at least for a little while it will be quite a bit slower!

Wannarun5k profile image
Wannarun5kGraduate

Well done Berksrover, very interesting to read about speed Vs distance as I come to the end of the program - I get limited opportunities/time to run so I may have to stick with 5K for a while and try and improve the pace gradually. Great pace though, I would love to eventually get the sub-30 5K!

Berksrover profile image
BerksroverGraduate in reply toWannarun5k

Thanks 😁 there is always that "what next?" moment when we approach or get to graduation, for me it's all about what you want, what suits your lifestyle, what contributes to achieving what you wanted to achieve when you set out on the C25K journey, sounds like you already have a good idea, there are lots of programmes out there to help with whatever direction you choose to take, having got this far I am sure you will smash whatever you put your mind to

Wannarun5k profile image
Wannarun5kGraduate

Cheers mate, totally agree - I've never wanted to be a runner, just wanted improved fitness, stronger knees and more stamina for football! 😂 Best of luck to you in continuing to develop your endurance/distance 👍

BlondeAmbition72 profile image
BlondeAmbition72Graduate

Amazing! Amazing! Go you!! My best time to date is 31:12! 😉👍😊

Berksrover profile image
BerksroverGraduate

Thanks BlondeAmbition72 I am sure the longer runs helped, but it was hard! Didn't really expect to do it last night so really pleased with it, especially outdoors as I find it difficult to maintain a steady pace

BlondeAmbition72 profile image
BlondeAmbition72Graduate in reply toBerksrover

I hope so, we’ll see. I’m just back from my first 6K run. Felt surprisingly comfortable considering the furthest I’ve run prior to today is 5K 👍😊 Happy running 🏃‍♂️

Berksrover profile image
BerksroverGraduate in reply toBlondeAmbition72

Well done on the 6k, I am convinced it is mind over matter now, if you can maintain a sensible steady pace, it is surprising how quickly you can go quite a bit further, ju - jus plan is brilliant at stretching you sensibly each week

BlondeAmbition72 profile image
BlondeAmbition72Graduate in reply toBerksrover

I totally agree with you there. I ran 5k earlier in the week and when I’d finished I thought there’s no way I can run any further but then today... 👍😁. I think it helped that I had my Garmin (graduation gift - first run with it!). It was great knowing when I’d hit each km and also great keeping me on track with a steady pace.

Not what you're looking for?

You may also like...

Finally Graduated tonight !

Despite deciding to run 5K last Thursday (in 41 mins), I still had one more 30 minute run left to...
Grandadmike profile image
Graduate

Finally ran for 5k 😊

Hi all Since graduation I’ve been consolidating my 30 minute runs on the same 4K route. This...
BethMay profile image

5k finally

After graduating many weeks ago I finally hit the 5k mark in 40 mins this morning. A lovely run...
Annlucia profile image
Graduate

Boom 💥💥 finally I’ve done it!!

I’ve finally completed the couch to 5k!!! 🥳🥳🥳 and ran the full distance within 30 minutes. I am...
Issywhizz profile image
Graduate

finally reached my 5K!

Hello all, Just wanted to share with those who are still in the 9week journey. I’ve completed the...
Allie22 profile image
Graduate

Moderation team

See all
Mummycav profile image
MummycavAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Yesletsgo profile image
YesletsgoAdministrator

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.