Getting tired when I step the pace up. - Couch to 5K

Couch to 5K

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Getting tired when I step the pace up.


Hi this is my first post although I am on wk 8. I am 62 and have NEVER run in my life. I felt I needed a new challenge in life so thought I’d give it a go. Miraculously I ran for 28 minutes this morning but I had to take it slower and ran 4.3km in the time. When I step the pace up I just get so tired. Has anyone else been at this stage and managed to get the 5k. I know it doesn’t matter as I’m out there running and enjoying it as long as I keep to around a pace of just over 6 but I’d like to think I can get faster. Has anyone got words of encouragement for me? Thank you from someone who is amazed to be running!!

36 Replies

The objective of the program is to run for 30 minutes three times in one week.

Please forget all about pace, speed, distance. Not important. Most folks do not reach 5km at graduation. You can run for 28 minutes (and soon 30 minutes). That is the achievement. Distance is not important.

OlneyGraduate in reply to MarkyD

Thank you so much for replying. Somehow I thought loads of people reached 5k in the program. I feel a lot better knowing I’m not lagging behind.

Boo43Graduate in reply to Olney

You are definately not lagging behind. I have just finished the programme and can run a 5k in 42 mins - not 30! Slow and steady is the way to go x

LedZeppelin in reply to Olney

I just run at a mild slow pace Olney your not the only one ..the aim is to eventually been able to run for 30minutes ,that's all I am bothered about .

Hi Olney, I am only on week 5 so managing to get to week 8 at the age of 62 is great inspiration for me. At a guess I think you just need to give it a bit of time and your times will get faster and faster. Keep going we are all well impressed.

OlneyGraduate in reply to Spartan999

You’ve made my night, if my running impresses anyone I feel I have really achieved something. Thank you 😊


4.3k in 28 minutes is perfectly respectable. You'll get quicker naturally as you build up to greater distances, but just 'going faster' doesn’t seem to work. Unless you plan on going racing, why go any faster? Good luck with the rest of week 8!

OlneyGraduate in reply to telford_mike

No racing for me 😉 thank you for the good advice


Only 10% of graduates get to 5K in 30mins and they're young and have legs like skinned rabbits.

Doncha worry none. Enjoy the fact you're an honest-to-God runner. Pace can come later. Enjoy the moment and well done xx


Thank you, all replies have reassured me and given me confidence. I will go out for my next run with my head held high. I walked the West Highland Way earlier this year and some people trying to go really fast failed. The tortoise here made it to the end and walked up Ben Nevis. I’m doing my bit for the mature ladies out there.

Pippatong in reply to Olney

Wow! I walked the west highland way in 2004 I think it was. There was no way I was going up Ben Nevis as well. Total kudos to you ❤️❤️

Fabulous450Graduate in reply to Olney

Keep rocking it for us Onley!! You’re doing brilliantly! ❤️


Distance is irrelevant, go as slow as you need to. That said, 4.3k is pretty good, especially when you consider only 10% hit 5k on the programme. Now, stop looking 😂

OlneyGraduate in reply to UnfitNoMore

I’m feeling reassured. Thank you so much for taking the trouble to reply.


Join the club! I’m on week 8, am 62 and get tired if I step it up.

I just tell myself three things: I’m 62 not 26, there is no rush, to be out there doing it is a victory in itself.

I also wish running kit included a rear view mirror to see how far we’ve come. Not just on each run but, for me especially, how far we’ve come in a very few weeks.

Good luck and keep at it we’re all behind you.

OlneyGraduate in reply to MatildasPb

Wise words, age does give us the benefit of wisdom!

Hi Olney! You’re doing fabulously. You’re running further than me and I’m 54! I’m doing 4k in about 33 minutes - a real snail’s pace! 🐌🐌🐌

I’ve been looking back over my split km times (I use MapMyRun), and since starting the longer runs several weeks ago, my times have gradually been sneaking up without me even realising. It’s very encouraging. 🏃‍♀️🏃‍♀️👍🏻👍🏻

So please don’t worry about your pace. You are doing so well! Keep it up! 😀😀😀

OlneyGraduate in reply to cheekychipmunks

Hey cheekychipmunks, thank you for posting a reply. I definitely need to relax and enjoy my achievement. I’m actually beginning to believe I can be a runner after all these helpful posts. The detail you gave me has been so encouraging. You’re being sensible and I realise now that I was being too hard on myself. We’re both running and getting better and that’s what is important 👍🏻

cheekychipmunksGraduate in reply to Olney

You’re so right! We’re out there any enjoying our new found ability! Even a little improvement each week I find encouraging. It spurs me on no end. 😀 Back on June 10th, the day before I started the C25K programme, I’d have laughed in your face if someone had told me I’d be running 4K.

We’re so clever and this programme has enabled that! 🙌👏😀

Enjoy yourself! You’re doing amazingly well!! 👍🏻


I’m 61 and on week 6. For me the key is to slow down, not aim at any pace. The slower I go the more I enjoy it and the better I feel - and that way I finish stronger. What’s more I’m still actually speeding up gradually. At our age we need to allow a longer time for our bodies to adjust and build.

OlneyGraduate in reply to rocket999

I think I forget I’m not so young anymore. I always try to push myself and I can see now that it’s not the best way. Thank you for the advice.

well done Olney, wonderful achievement. I am 61 and on week 4, tried to see if i could manage a mile last night aside of my scheduled run today, I did it, but speed was glacial. I am encouraged by all the positive comments I read on here, people are very supportive indeed.You should feel proud .


Hi Olney

You are doing fantastic.

I am 63 but I have been running for 9 years now No I had never run before that or done any sport whatsoever.

I have been coming back from a bad knee injury in October I thought I was finished with running but I came back by doing C25K I certainly wasn't doing 5K in 30 minutes.

Just as an example I do Parkrun every week this week was my 133 and my time this morning was 38.00 minutes but Hey I was there.

I have been faster before my injury but that was only 35.00 minutes

Keep up the good work.

I always say I'm the oldie at the back but I'm not really

OlneyGraduate in reply to Mumpark

Self deprecation is my style as well 😉 I’m going to give the park run a go when I finish the program. Thank you for your helpful advice.


Only 10% do 30 min 5k on graduation! I still can’t and graduated in April! You’re running a bloody good pace there! After graduation, consolidate by running to 5k in whatever time. Then start working on your pace through some speed and hill work.


Olney you’re doing amazingly well. 👏👏I’m a snail 🐌 but the other day I ran 4K - it took me 39 minutes but it’s the furthest I’ve ever ran and I felt fantastic. 🏃‍♀️🏃‍♀️🏃‍♀️

The fact that you’re running is brilliant- just keep enjoying it and your pace will increase steadily. 💕

OlneyGraduate in reply to Beanjo

Feeling fantastic after a run is certainly a great motivator to get out there again 😀


Your doing great Olney, so don’t try pushing the speed up at this stage; we don’t want to see you on that injury couch. I graduated at 60 and am still amazed at this new me. So just stick to the programme and enjoy graduation.


Hi Olney. Do not worry about this. I did c25k last year and am now 60. After graduation I took abt 32 mins to get to 5k. It improved best when I wasn't trying. Occasionally do 5km in less than 30mins. Most of the time a bit more. Main point though is that I feel so much better. Keep on! This is a great programme. What me run for 30 mins? Impossible. Oh no it isn't!

OlneyGraduate in reply to johnm12

It takes time to realise how well I am doing, the programme is amazing. Thank you for taking the time to help me 😀


Olney, I was nowhere near 5k on graduation! And the vast majority are not able to run for 5k in 30 minutes for quite some time. Please don’t get hooked up on that right now! You are extremely close to 5k and you’re in W8! 😍That’s an amazing distance in that time. 🙌🏽🙌🏽You will no doubt improve on that with a further two minutes of running but in any case the distance will continue to improve beyond graduation too! You have done a spectacular job and you should be extremely proud of achieving that distance already. 😉

No need to worry about pushing. Trust that your body knows what to do and it will do what it needs to at the right time too! It will all come ever so naturally. Well done!! 👏🏽👏🏽👏🏽😁 ❤️

OlneyGraduate in reply to Fabulous450

Thank you so much for the encouragement 😀

Fabulous450Graduate in reply to Olney

You’re welcome! My PB is 5k in 37 minutes (in this week) and I’m a month Postgrad! I absolutely love running and it’s just amazing to have the ability to keep doing that! Enjoy! ❤️

I started c25k before my 60th birthday with zero running experience .7 years after graduating I can say pace will increase gradually just enjoy running regularly which was the aim all along!

The fact that you started the programme is a HUGE achievement. Don't rob yourself of your success with perfectionist expectations!! You are amazing every time you go out and run. Focus on your well- being and you will be amazed at the results.


Inspirational !!!!!! Keep running and enjoying it.

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