advice

[paul1960]

am doing realy well am on w6r1 on monday.but i have been thinking if i want to do the 5k in 30mins ish do i need to run at say 6mph because am running at 5mph at the moment.i know its not all about speed but if we are learning to run for 30mins how will we run for longer to do the 5k at 5mph

[SnailRunner71 Graduate]

Just a guide through

But I expect our paces will improve over time. I'm still soooooo slow because I know I'll not wear myself out 😝

[CatMo13 Graduate]

Hi Paul, well done so far! Please know you do not need to get to 5k in 30 mins, that’s just the name of the app, and not many achieve that speed. Focus on getting the runs done slow and steady cos trying to go too fast can result in injury 😊🙌🏻

[paul1960 Graduate]

thanks for advice .i know i dont need to do 5k in 30mins but i want to do 5k parkruns and i was just woundering what kind of speed to do 5k in 30mins i know i wont do 5k in 30mins yet but i will do it

[AnnieW55]

First things first. Another long answer 😀.

C25K is to get you running for 30 mins non-stop. That’s it. That’s all you need to do.

Now some people are naturally speedy and get to 5k seemingly with little effort before/when graduating from this programme. A survey last year showed that 90% of us are not like that and have to work at getting to 5k. Many of us take a long time, or never, reach 5k in 30 mins. Unless you are of the speedy natural type (in which case you just do it somehow) I would get through the programme, consolidate the 30mins non-stop until it’s relatively natural. Then work on speed (there’s a C25k+) podcast and loads of info on t’internet or going longer - 35+mins to get to 5k (increasing 1 of your runs each week until you get there). The choice is yours. General advice is to work on speed or distance, not both at the same time.

Or you could just read the link below

healthunlocked.com/couchto5...

Just seen your reply below - and yes, you will do Park Run: doing that in 30mins is a goal to work to when you are ready.

Best wishes

[paul1960 Graduate]

ok thank you for the good advice i just love the program its realy works when i thought w5r3 20mins no chance but i could have done more but the advice on here was just stick to the program and thats what i am doing so take note everyone the program WORKS honest

[BaddieThePirate Graduate]

I've never yet done 5km in 30 minutes. I run 9km though and am aiming for 10Km. Depends what your goal is I suppose.

[MarkyD Graduate]

Well if you want to run 5km in 30 minutes, that is the same speed as running 10km in one hour.

So you’ll need to run at 10km/hour.

Converting to metric this gives 6.2 miles / hour.

That’s somewhat above your current pace, so take it easily and don’t try to pick up the pace until you can comfortably run for 30 minutes.