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Couch to 5K
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Struggling with distance

I’ve just complete W7, very much to my amazement as I’ve never managed to run more than 10 minutes before. So I’m feeling very chuffed about that, except...I’m still very slow & only managing about 3km per run (not including warm up/cool down). I know this means my pace is far too slow so am feeling a tad demoralised. Is this really rubbish & how can I cover more distance without killing myself?!

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Hi Sarah,

Great job getting to week 8. Distance doesn’t matter in this programme. The best thing to do is to graduate and consolidate what you’ve done for a couple more weeks... you’re getting all the health benefits from this. Your pace is good enough, you’re raising your heart rate and changing your life for the better.

After that, there are various ways of adding pace and/or more endurance.

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No running is rubbish. You’ve improved from where you were and that’s what this programme is all about. Well done!

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It’s only a race with yourself SarahWP. Speed doesn’t matter at this stage it’s about the actual run not how fast or slow you are. A faster pace will come later. The fact that your completing all your runs is what you should be proud of. So well done you 👏👏

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Please forget about distance. Your pace isn’t too slow. Not at all. You’re running for the allotted time and that is what counts. The 5k in 30 minutes on graduation isn’t achievable for the vast majority of us (🙋‍♀️ me, for one!)

You’re doing brilliantly, so absolutely no need to feel demoralised. Your target is 30 minutes x 3 on W9. You’re so close now.

You’ve got this, ok? 😀👏👍💪

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Forget pace, even slow down if you have to. The 5k in the name is a misnomer, it's all about building fitness and stamina. Graduated several weeks ago and my best in 30mins is 4k at the moment. I will consolidate for a bit then add a little time. Don't worry about pace it is no important. You are doing great!

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Well done on your progress.

Too slow for what?

If you were hoping for Olympic selection then perhaps you are too slow. To keep your cardiovascular system fit, it makes no difference.

Apparently slow runners live longer womensrunning.com/2016/07/i... so what's the hurry.

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Wow thanks everyone, you’re all so kind & so encouraging. I feel loads better now. Thanks again! X

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Well done

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Im the exact same so dont fret, at least we are running faster than those still sitting on the couch👌

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Hey, I still can't do 5k in 30 minutes! I just run for longer and enjoy the time out! It's about the run, not the speed, not the route, just run and enjoy yourself.

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

Whilst "C25K" is a catchy title, it is not accurate. But "C2r430m3xi1w" is a bit of a mouthful.

So don't worry, you are doing great. Run at your pace, not at someone else's idea of pace.

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