Ok I did the programme and set out to do 5k in 30 minutes, well no! What I am doing first is to set my 5k route, walk first 5 minutes then run 30 minutes and walk up to 5 minutes to complete the 5k. That is my new interpretation of the programme.
So much more achievable then build up the distance covered in 30 minutes as I progress.
By the way 64 years young so somewhat more realistic I think with my goals
A good interpretation, if I say so it’s about building up to running for 30minutes. The 5k can be added. There is wisdom in grey haired folk!🙂
I think that's a great idea and one I might steal if I get that far! I've just completed my first 25min run W6R3 and only travelled 3.6km so I know I won't get anywhere near 5k in 30mins, this sounds a brilliant way to achieve that goal, so thank you for the post and keep running!!!
I did something similar from about week 3 or 4 ... did the routine as specified and simply extended my warm down walk to reach 5k.
Yes it does help and gives more sense of successes along the journey
Indeed, although it took a while to get my head round it when I ran for longer yet my 5k time was slower! Partly my running pace got slower on the longer runs but mainly it was that my warm down walk was much slower when I was more tired due to running further. My walking pace is much more variable from one day to the next than my running pace.
I’ve just graduated and I’m nowhere near 5k more like 2.8k just the run or 3.2k if I include the warm up/down walk I’m going to carryon in the same vain as the programme doing 3 runs a week adding 2 mins on per week until I can run a full 5k non stop.
Good for you, keep going and you will get there, I did😀
Well I will when my leg gets better I did my first consolidation run yesterday and sustained some sort of injury to my left leg, never thought I’d be sustaining a sports injury 3 months ago when I started this programme. lol.
Take your time, the target will be there next week and next month
Well done from another 64yo who just graduated last week. Doing the same as you to eventually getting to the 5k running session. Good luck to you. 🤗
Many congratulations on your graduation fellow runner.
This guide to post C25K running may be helpful healthunlocked.com/couchto5...
Keep running, keep smiling.
Couch to 30 minutes?
GRADUATION
First ParkRun!
Graduation and first post graduation run. 
2nd post Graduation Run 
