Hi,
I just completed W9 R2 today and I realised the app says the goal of C25K is to get you to run 5K. I never expected to be able to run 5K by the last run because I knew I would need to go slow in order to be confident in my endurance. My current average is 3.5km in 30 minutes.
So, my question is there anyone else out there who also isn't going to reach 5K by end of C25K ? 
And did you expect this / how do you feel about it?
I ran my first 5k tonight in 45 mins. I graduated at the start of June. I ran 3.3km at graduation. Was over the moon with that. I could run for half an hour! Slowly I've increased distance and time. I'm never going to run 5k in 30 mins. I'm a happy snail! The important thing is that we are running! 😀😀😀😀
Congrats on finishing and reaching 5K! I agree with your mentality! I'm all about steady progress. I pushed myself quite hard with a run last week and ran my fastest/furthest ever; but this was accidental as I didn't realise how fast I was going... and it was a horrible run! I felt so exhausted during and after! So for my next one I ensured I went as slow as I could so it was a relaxing run. Enjoying the run should always come at #1!
Completely agree!
I’m getting to 3k, including the walk at the beginning! So I don’t expect to get to 5k for quite some time. My next run is W9, R2.
Best of luck with W9 R2 and R3 
Most importantly, I hope you enjoy them! And well done for almost completing C25K!
I read on here that 10% get to 5k in the 9 weeks. Plan gets you to 30 minutes which is just over average for a 5k, but most of us are well under average at the start.
I think most that don’t get to 5k within the 30 minutes on that last run would be capable of a 5k without the timer though... saw some parkrun times this weekend just gone in times not far above 30
Yes, that is correct UnfitNoMore, the average time that a person on a Saturday morning 5K park run takes is 28 minutes, I looked that statistic up, however, as you say only 10% of people taking part in the C25K training course can run for 30 minutes by the time they graduate. After they graduate, they quicken up their times so by a year or perhaps less they can run a 5K in the average time of 28 minutes.
Which is pretty amazing, couch and unfit to average in a year... that’s put some years on lifespan for sure
Agree.
PS. I like your name, I just hope you are very fit and will never be unfit any more. Keep on running.
No, my name is my personal reminder what I’m doing. I used to be an athlete, I used to be fast and able to run 3000m at vVo2 max. Then a knee injury and another and my comeback ended in me down and knowing I was done. 2 surgeries on each knee and I let it go. Peaked at 320 pounds while I was in the states. Dropped very slowly to 180 and started discussing with a Physio getting back to what I used to do. Don’t want to do lactose conditioning again, so eventually after my doctor said “so run... and stop smoking” I started looking at options. A year later I quit smoking and W1R1 the next day. 2 runs in and I have an unrelated knee injury... but I’ll be back soon and stronger.
Thank you for that explanation, yes, you have had your ups and downs, I hope your recent knee injury will heal soon and yes you will be back stronger and be able to resume with your C25K again.
Saw a nurse and she’s putting it down to runners knee... I’m not even a runner yet so my knee is ahead of the game!
Have to see doctor this afternoon to look at it next to my history. I’m also thinking gait analysis needs to come as soon as I can do the treadmill.
Have you tried aqua jogging UnfitNoMore? may help with the recovery with no impact but keeps the cardio work out up. Hope you make it back, you have me inspired to get my ass to be more organised and keep the exercise going. Good luck with your journey!
I’ve heard of that, never tried it... I’ll call my local pool. Thanks
If they have an aqua jogging belt thats all you need. It's just pretty much running in water but not touching the pool floor, the belt holds you up. loads of videos online if you want to have a look but your physio should be able to help direct you and advise on this also. Good Luck and hope its of help.
I am full of admiration, UnfitMore, that’s why I ‘liked’ your comment. To have turned things around like that 😲👏
Well, thanks, but there’s a lot here the same... and some guys just starting multiple part transformations... I love being here and reading about everybody’s journeys... it’s so uplifting.
Hi, well done on your progress so far. The end is in sight - yay! I’m not sure where it is on here but I’m sure the statistics are only about 10% get to 5k after 9 weeks. I still can’t do it BUT the more important thing is you can run for 30 minutes non stop, three times a week. That’s a fabulous achievement right? Good luck with your graduation run x
Yes! The main achievements that call out to me are the fact that I can actually run comfortably for 30 minutes and more importantly THAT I ENJOY IT!?? That one especially shocked me. How wonderful this programme has been! And thank you!!
Hi - I ran W9R1 today and was pleased because unless something untoward happens I’m likely to graduate on Friday. I am not going to be anywhere near 5k. More like 3.7km.
When I started I didn’t understand the golden key of running slowly. But now that I do I feel really relaxed about speed and distance. 3.7km is fine.
Running for 30 mins is, for me, a huge achievement. My dad died in 1975 at 51 years from a heart attack. I was 15. We weren’t at all close but I do feel the significance of pushing 60 myself.
Best of luck for graduating this week! Running slowly really is the golden key! I enjoy a slow and steady run 100x more than a fast and exhausting run. Congratulations for all that you have achieved - you should feel proud.
Hi well done so far. Nearly there. I'm same as ange3333 . Graduated in June and still running average 3.8k in 30 mins. Slow and steady . Planning to hit 5k in cooler weather. But will never do it in 30 minutes, most likely to take 45. Go at your own pace and just enjoy.
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Oh my gosh. Don’t worry. The plan gets you running for 30 minutes, for some that may be 5k but for lots, or even most, of us it’s 30 minutes with no set distance. Weeks after graduating my fastest 5k is 32minutes. It’s getting easier and faster and I’m building distance rather than concentrating on speed. After all, I’m not challenging for medals in Tokyo! Just as well, I don’t look great in Lycra! Enjoy your last plan run and don’t worry about the distance. It’s a great achievement and you should be proud of yourself.🏃♀️🥇
I graduated at Easter, doing 2.8k in the 30 mins. I'm now up to 3.8k on a good day and don't think I'll ever get much above 4K in the 30 mins, but so long as I can run every couple of days I'm happy😀
My first 5k was my graduation run but only because I was feeling good and continued until 36 minutes (which I knew was safe enough under the 10% rule). Three weeks later I have done two more 5 k runs but both took me well over 30 minutes - my PB is still just under 34. I hope soon to be in the position where when I go out I am expecting, rather than hoping, to run 5k. But I don't expect to be doing it in 30 minutes any time soon. Oh and the app doesn't really say you'll get to 5k in 9 weeks
Graduation run tomorrow. Both previous week 9 runs were the same: 4.2km. So I'm unlikely to find an extra 0.8km in this last run. More than happy with my 30mins though. To be honest I can't believe I have made it, after W1R1 I didn't think I'd ever complete week 1, so I'm very chuffed and proud, and so should you be! Go us! 😀
Well done for sticking with it! I graduated 2 years ago I have never run 5k in 30mins I have done 10 parkruns and my time has come down from 38 to 34mins but I am just amazed every time that I can run for at least 30mins AND enjoy it. Keep at it
I go from being happy I can run for 30 minutes to sulking that I only do 4k in 30 minutes! 😂😂 graduated about 6 weeks ago and have stuck to 30 minute runs. I want to get to 5K but I don't obsess about it.......too much! I don't feel I can or should push myself too much as I don't want to end up injured. Well done everyone, great achievements from you all in this thread! Happy running 😁
I graduated in June and so still can't do 5k in 30 mins, I don't think many people can when they first graduate.
I just done my day 1 yesterday after not running for 3 years since falling pregnant with my lo ...
When I started running last time I done couch25k and when I felt comfortable running for 30 mins I decided to track my distance and run a little longer and sign up for a 5k run to give me a deadline sometimes it took me longer than other times but when running a race I managed to keep it to 32 or 33 mins.
Maybe that should be your next challenge as your obv doing amazing and if 5k is what you want to achieve you can defo do it 👍🏻👏🏻💪🏻
I echo all the above comments. So lovely that you are progressing well ( slow and steady is the best way!!) The big win for me is enjoying taking regular exercise that is relatively easy to fit in to a busy life and feeling so much better for it on every level.
I finished the programme about 3 weeks ago and manage 3.4 ish km in the half hour. It's an awful lot more than I could do!
It took me nearly 5 mths to get to a 5k non stop, Ive now done 8 Park runs and 3 x 5ks events in addition to a 10k [this may have been a step too far]. Still to beat the 30mins for a 5k, but each run has been a pb. One of the sayings Ive seen is 'forward is foward no matter the speed'. 12mths ago at 58yrs old wouldnt have dreamt to have been running as much as I do now. My feelings on the c25k ? great template, pick your time scale to suit you, if it takes longer and repeat weeks so what, getting started was the biggest thing.
congrats!!!
Well, done I'm just on W9R2 and I'm just hitting 3,5k in 30 mins. I can keep going for 30 mins and nearly 60. Never managed to run for a bus before so a big step forward. Going to keep going and consolidate but I think I'm some time away from 5k. It has made a big difference
Woah you can run for almost 60 minutes? 
That's an amazing achievement on top of C25K!
I was a bit confusing, I can run for 40 mins now, but I meant I'm nearly 60 years old
Still amazing! I hope to be running when I'm 60yo too
Oh good lord, yes. I'm 45 and over 100kg. I can't even get up to the speed needed to set that pace (6min/km) for any amount of time, let alone 30mins. After starting and playing around with google maps, I realised that the fairly flat route I occasionally used to walk into work on was exactly 5km (a bit over, actually) - so I just set my sights on being able to run - at whatever speed - continuously over that distance. By the time I got to w7 or w8, I just kept going for a few mins on top of the podcast and eventually got there.
Now I'm regularly doing a 5k run (three days a week) into work, this morning doing it under 40mins for the first time. I know that seems ridiculously slow - but as far as I'm concerned, it's better than walking and is about as fast as I can manage. But I am improving slowly.
Yes, the course - for someone my size and age - is badly named. But forget about the pace, and just set your self a goal of either distance or time, and aim to hit that instead.
Under 40 minutes is amazing!! I'm gonna be so chuffed when I reach 5K of running, regardless of timing. I'm just upping my distance in small increments - can do 3.5K, so tonight will aim for 3.75K and then the next one 4K etc. Congrats for reaching 5K though! Milestone moments.
couch ... to 30 min ... to 5k!
Not 5k. 
Couch to 5k graduate
Is it ok to run 5k everyday?
5k to 10k 
