Graduated ok, but a long way off 5k!

[DRidz]

I’ve managed to get to 30 mins alright, but I’m still a whole kilometre short of 5k! Longer runs or faster runs hmmm...

[Oldlady57]

Congratulations & very well done for being able to run for 30minutes, a massive achievement (l struggle just jogging for 5 mins🤣). Bet you couldn’t imagine that nine weeks ago. So look how far you’ve come. As for time, that will come as you progress 🥇🎓👏👏🎉🎉

[sallenson Graduate]

Keep doing your 30mins three times a week for a few weeks. When you're comfy with that, increase the distance of one of your runs (your "long" run) by 10% of the distance (e.g. 4K plus 10% = 4.4K). The other two runs are still 30 mins.

Increase the distance of your "long" run by no more than 10% per week, ever. You'll get to 5K no problems

[LaurenS91 Graduate]

Congrats on finishing the programme!

I would recommend running longer, should only take another 7 -10 minutes at that pace.(I have the same problem) Get a couple of 5k runs in and then work on speed. I am currently trying to increase my speed but for me it is a slow process! I can only run 2K at the new faster pace before I have to take a walking break.

Keep at it! You'll get there!

[UnfitNoMore Graduate]

Congratulations! Graduation is the main thing. Very well done.

You can do short faster runs and long slow runs to work on pace... maybe a few consolidations first!

[Ang33333 Graduate]

The 5k will come. I personally don't worry about pace. I won't be able to run 5k in 30 mins!! But i can run 5k now. So happy with that! Have done it 4 times, not worrying about pace at all. I'm gettimg faster by not worrying about it! First took 46 mins. Yesterday 43mins 17 seconds!

[ancientrunner Graduate]

Agree with lots of above - consolidate the 30 mins then go for longer. 5 years on I can't do 5k in 30 mins - but can now do a fair bit further which opens wider horizons.