I have only written one post on here but I read it every day, you guys are what keeps me going so I have a question. I have been doing this since April, I had a few weeks off with hip pain and went back to W2 and some weeks I have done 4 runs as haven’t had the confidence to move on. Did W8 R1 this morning omg it was hard I’m still recovering.... but I worked out my route (same route as always) and I’m only running 2.70k. So I do not have a hope in hell of ever running 5k. Don’t get me wrong I am amazed at my progress as I thought I would die after W1 having never EVER run a single step in my 57yrs not even as a child. My friend showed me how to use run on my Fitbit (amazing it does so many other things other than count your steps and tell you your heart rate !! ) And that also confirms 2.70k. I definitely could not run any faster my heart would pop out and my head would explode !
Thanks for being there after my every run this place is full of inspiration and wonderful stories of people like me who have come so far and surprised themselves.
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lets-go
Graduate
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Just take it easy with all your runs, no hurry don't worry at all about that 2.70k pace, it's all about running for 30 minutes non-stop, if that's your natural pace that is fine, well done for completing that 28-minute run, not long before you graduate. I graduated in June and completed all the 6, 30-minute post graduating consolidation runs as well, I only wish that during one of those runs I would have run a full 5k as since the last 30-minute run, like you I have had a sore hip, not too bad but it does stop me from running at a decent pace, can only run slowly and for no more than 3 minutes or so.
Don’t beat yourself up 0 -2.7k in eight weeks is AMAZING!! You are being too hard on yourself. If you really want to do 5k in the future slowly build up your running time. I think that’s what I will have to do to get there. And maybe one day we will get a 30min 5k but if not so what we are runners 🏃🏻♀️🏃♂️
I’ve just done W7R3 and I’m just proud of myself for getting out there and carrying on as you should be too. You've come so far in a really short time don’t worry about distance just get to 30 mins of non stop running, the distance will come when you maintain those runs.
I’m like you. Very slow and in week 7 I got obsessed and depressed with how fast I would be running in week 9. Pushed it too hard and got hurt. So the good news - week 8 and 9 each run I get 0.1 km more on my distance. Feeling great again as total distance be damned, I am beating myself each run. Be careful and wait to see!
Definitely don't worry about that! I can now run 10k, but 5k in 30 minutes has only ever happened twice - once I suspect was a gps error in my favour running through woods 😀, and the other was a race for life where the atmosphere took me faster than was wise (I felt dreadful at the end). Don't get me wrong, I was delighted on both occasions and am taking the credit 😂, but they were a blip and definitly not my natural running. At this point you get huge credit for your already massive achievement, you focus on 30 mins at your pace and the wonderful feeling of graduating which is within touching distance. Don't spoil it with unecessary goals, stay real, feel great, enjoy running at your natural pace and be immensely proud of your achievement 🙂
I got slower every week and really really sulked about it but the more you read on here the more you realise it doesn't really matter. It's the time spent running that we need to focus on. I am sure we will all get to 5k one day but who cares when!!
Once graduated I continued to run for 30 mins at around 3k and ran/walked the Parkrun to get the feel of the 5k distance and now I am running nearly all of the 5k in the 40 mins- once it took as long as 59m but it was very hot. I am disappointed that I don't feel like a runner compared to the 200 or so who finish in front of me (if i am lucky there is perhaps 1 or 2 behind me!! ) but 4 months ago I struggled to run 1 minute. What I mean is take your time - don't get disheartened - celebrate the small steps you make towards 30m5k - you are doing really well. D
Wow !! I’m overwhelmed by all your support- thank you so much. Having never done this before I just assumed that at the end of the programme I would be running 5k !! Maybe a little ambitious in hindsight. I know obviously a blond moment.... I will continue on my way with all you kind support to boost me along - thank you, thank you, thank you, without you all, I would definitely have thrown the towel in 👍😘😊
You are amazing. Look how far you have come and you are still getting out there and doing it. I believe you will continue to surprise yourself - go you 🏃♀️👍🏻🌞😊
I agree, naming the plan ‘couch to 5k’ is misleading. If you do a search on here there are loads of posts from people saying the same thing as you - that they can run for 30 mins but they’re not running anywhere near a 5k distance.
Think back to when you started the plan - did you ever imagine you’d be able to run for 30 minutes?! You’ve done so well, don’t let yourself get fixated on the distance.
I have been same speed as you. Did 2 park runs in April when I first finished programme and both took just under 50min with me finishing virtually last out of hundreds of runners - but (hey ho) I was there and did it! Struggling to run for anywhere near 30min or 5k in the heat last few months - so putting off any more attempts at parkrun until weather changes. But haven't we done well to get this far?
I’m graduating on my next run- I’m just hitting 5k incl warm up walk & I never thought that would happen. I’m going to work on speed once I’ve graduated - you’ve got to look at how far you’ve come & that it’s all part of your fitness journey
Like everyone says, it's not about how fast you go but how long you run for. You're doing brilliantly - nearly at the end of the programme! How great is that???
You will get to 5k. This programme is about 30 minutes, not distance. When you graduate you may not be at 5k... and you’ll be in very good company in doing that. Personally I refuse to look at distance as it’s not important. You may graduate at 3k and a bit. That means you’ve changed your life to a healthier one. Keep running then, look at plans for 5k and feed in your current abilities and you will succeed in your distance quest.
Give yourself a break, and stop measuring purely in terms of distance - you are running rings around your pre-C25K self so give yourself a well-deserved pat on the back. I can count the number of 5K in 30 minutes on one hand, and I graduated in May 2015 . Just be happy to be out there moving and proud to have decided to do this programme and left the former you on the couch
Pkease dont worry about distance! I'll never run 5k in 30 mins. It will take me a lot longer!! I'm just too slow. I tried to run a bit faster and hated it. I'm a happy snail. Slow and steady!! 🐌🐌🐌🐌🐌
Thank you everyone !!!! My confidence is soaring. I’m off to do W8 R2 tomorrow 5.30am with a whole new outlook thanks to all of you ! I’m actually looking forward to it. Will keep you posted 🏃🏼♀️🤞👍
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Almost there!
I actually did 5k :D
Second 5k since graduation 
How to run when it’s windy
