Work in progress

[Mumifi]

Graduated a couple of weeks ago. Nowhere near 5k in the time but I know that it's not about the distance but continuously lasting the time frame. Managed 39.5 mins today 4K.

[BeckyJane7003]

Congratulations for keeping it up. I graduate next week, sometimes I do worry about the motivation to keep going so well done!

[BlueMagpie Graduate]

Me too. I'm a bit frustrated that I can't yet do 5k in 30 mins but I've decided that now I've completed the C25k program I can now mix my runs up a bit. Well done to you for running for 39.5mins! So far I've been managing 3.8k in 30 mins but feel exhausted by the end and find hard to keep running on any more.

I'm going to try to do 5k and just not worry about the times and then occaisionally do some shorter runs for 15 mins but then each time to see if I can get a little further each time and improve on my pace.

[cheekychipmunks Graduate]

Well done you! 👏👏👏

I’m in the same boat. I graduated on August 10th and only managed 3.72k in 30 minutes at the time. I’m now doing 4k in just over 33 minutes, but I’m finding myself getting too hung up on time - I’ve realised I’m very competitive with myself!

So my plan is to forget time altogether for a while and just work on distance. I’ll be doing 4k twice a week and one 5k. Thursday will be my first attempt at 5k! 😳

I’ve loved this programme so much, but wish there was more structure for those of us in limbo after graduating, those not ready to go straight to B210K. 🏃‍♀️🏃‍♀️

[ArthurJG Graduate in reply to cheekychipmunks]

I know it sounds a contradiction given it's called Couch to 5k but given that we know the majority graduate without hitting that distance maybe there's a demand for 'Bridge to 5k'? Something that takes a participant who can already run for 30 minutes (regardless of distance) to the point where they can manage 5k (regardless of time). On the one hand, anyone graduating this programme can get the recommended 3x30 minutes of cardio exercise whether they run 5k or significantly less. But on the other hand, being able to run 5k unlocks so many opportunities - I know you an walk at parkrun but a lot of people might be more confident to try it if they can run all the way and that could be a huge opportunity for a lot of people. I don't know how you would design such a programme when some people might be doing 4.5k in 30 minutes and others more like 2.5k - it might need staggered starting points - but the number of posts recently suggests to me it might be well received.

[cheekychipmunks Graduate in reply to ArthurJG]

All very good points. I too have read loads of similar posts recently and it seems such a shame, as I’m sure some people lose their mojo altogether.

I know Parkrun is an option, and I’d love to do one, but being a stubborn soul I don’t want to walk any of it (I know you can.) 😀

So yes a B25K for graduates sounds a good idea. Maybe with no actual timescale, but some weekly structured runs like C25K which could be repeated several times if necessary to reach 5k.

I’m pretty sure something like that would be well received. 👍🏻

[ArthurJG Graduate in reply to cheekychipmunks]

Re parkrun, if you can run 30 minutes - well, my first two parkruns were in week 8, walk 5 mins (which is handy as it lets the crowds at the start clear!) run 28/30 minutes then walk MOST of the rest - when you get within sight of the finish you can't help breaking into a jog again In my case that got me round in 40 minutes, running 30 and walking 10. OK I was something like 90th out of 110 but I didn't care and neither did anybody else.

[telford_mike Graduate]

Well done for graduating - you can get a shiny badge next to your name here: healthunlocked.com/couchto5...

Good luck and keep going!

[AndyIoW Graduate]

Done 5k in about 45 minutes a few times. That just seems to currently be my run pace.

However this week in Monday I ignored the time and just had some running music on and I did 6.7k in an hour. Looked at clock to see I had 2 minutes to reach an hour so carried on doing that.

My 30min runs are about 3.5k with a few hilly bits.