A (probably slightly premature) question

[Pickles1234]

Having completed W3R2 yesterday, and, dare I say it, quite enjoyed it, I’m beginning to think I might just do this. However, I think one of the major elements that’s working for me is the structure of it. I am VERY slow, which at current speeds means that at the end of nine weeks I will be running about 2.5k in 30 minutes. My question is, is there a programme available that will help me to build up to 5k? I’m not particularly interested in speed but I do want to be able to run 5k (and eventually, one day, 10k).

[paul1960 Graduate]

i can say that i have never run in my life and now am on w7r1 i was not that fast at first.but you will get better at it just take your time they tell you slow and steady and the program works speed will come later your goal is to run for 30 mins and you will get there if you sick to the program dont worry about speed just yet good luck

[cheekychipmunks Graduate]

Great positive attitude Pickles! 👍👍

You’re still building strength and muscle in your new running legs, so being slow is perfect. They need time to develop gradually or else you risk injury. So don’t worry about distance at all. You’ll ‘speed’ up over time. My split times are reducing on nearly every run without trying.

Keep going as you are - you’ll definitely get to 5k eventually. Only 10% of people on here do it within 30 minutes. 😀

[GoogleMe Graduate]

There are C25K+ podcasts to do after graduation... not specifically to get you to 5k but focussing on speed or stamina. They are interesting to do when you feel you still need structure but don't want to listen to Week 9 again. By the time you've got C25K under your belt, some consolidation runs and C25K+ it really won't be much of a stretch to bag the 5K (ideally not attempting more than 10% further each time) I look back at my first 5K and wonder how anyone could possibly be so slow (and I say that when my Thursday run was 8k and took 80 minutes...)

The Bridge to 10K forum is another step there for you with our own ju-ju- 's programme to get to 10k of many options. And monthly Quests where you set your own goals but there's some vague sense of accountability.

Always a way to find structure if you need it!

[Oldfloss Administrator Graduate]

misswobble has given you the facts

Until you reach Week nine.. start slow,a stay slow... follow the plan, listen you your body and enjoy...

Slow is just fine... Then.. the world is out there waiting for you!

[Languid_Lil Graduate]

Hi Pickles! You're doing splendidly so far; really don't worry about the time. I can promise that you *will* get faster as you do this for longer, but that really isn't the point of C25K. As others have said just take it at your natural pace; don't force it - you don't want to pick up an injury. I speak as a snail myself, albeit a slightly faster snail with go-faster stripes these days.

[Katnap Graduate]

A lot of posts find the C25k to be a bit of a misnomer.

Many people at graduation are not doing 5k after 30 minutes.

The important thing is to run continuously for 30 minutes

After you graduate you can choose to keep to 30 minutes and speed up or start doing 5k runs or build up to 10k

Just do what feels right for you. 😸