I’m just on my last run of W7 and I’m only reaching about 3.8K, and I can’t see how the extra 5min run will get me and extra 1.2K? Is anyone else having this problem?
I’m still super impressed with my progress and couldn’t have done it without C25K!!!
Don't worry. The title is a little misleading. The goal is to get to run 30 minutes 3 times a week. Only 10% of graduates do 5k on graduation apparently. So don't worry about your pace 😊, that comes naturally and with training when (;not if!) you continue after graduation
I don't think even 1% of graduates get to 5k by W9R3. I've certainly never, ever come across one on here. Don't worry about it Miggins - all you have to do is run for 30 minutes 3 times during week 9. Distance, as always with C25K, is irrelevant. C25K is just a catchy title for the programme. You'll soon get to 5k after graduating, but you can do it at your own pace.
I did C25K 5 years ago at age 67. Since then I have run 142 x5K parkruns, 6 x10K races and 3x HM's. My best HM was 2hours 23 minutes and my best 10K was 1 hour 6 minutes during that HM. I have only once cracked the 30 minute 5K !!! 
29 minute 12 secs. I mostly get around parkrun in around 36-38 minutes these days - but I am 72 now 
Some great figures there Bazza, I've only been running since May, and I'm only 59, but I can’t get anywhere near your numbers. Best 5k 31.24, 10k 1.10. Keep running!
Do you go in "races" Mike? I find that I run MUCH faster then when on my own - however I am now in marathon training mode and am run/walking really slowly
Only parkrun (which isn’t a race of course). My problem is I don’t live in the U.K. so it's a rare treat when I'm over here visiting relatives. All my PB's have been on mountain trails at home in Switzerland - I don’t seem to get on with roads in the U.K. for some reason. Marathon? All the best with that, and best of luck!
No problem at all Miggins We did a survey of Graduates a while back and it showed less than ten percent of us graduated on time/with distance
What is happening now really is that you are building a foundation of stamina - speed and distance will kick in later as you consolidate your times etc.
Personally I really don't think of cracking a 30 minute 5k anymore - I'm not built for speed and to me it's more fun to chalk up increasing distances anyway
As I always say - keep it slow and steady....and fun
Wishing you many happy miles in your future ☺
You're doing great. I was the same, in the last week I ran for longer than 30 mins to get to 5K. Keep on running
I took 11 weeks to do the plan with 2 of them injured. I didn’t hit 5k on plan and I’m very proud of myself.
30 Minute runs are all you need... check out past posts and the FAQ the section on distance.
healthunlocked.com/couchto5...
Surveys show that very, very few folk reach 5K in 9 weeks... and some never do.. some don't want to even
The name is a catchy name but an oxymoron. You just run and you enjoy...look where you are... nearly at that podium and having done wonderfully!
We and the badge are waiting Worry not
My first 5k took 43+ minutes and that was after a couple of weeks of consolidation runs after graduation. My fastest 5k to date has been 37.02 at parkrun (slower on my usual route). There’s no way I see myself going sub 30 minutes - I’m simply not built for it!
If you are, kudos to you. If you’re not, no worries, just enjoy your running! 😀
I do 5k or more by doing most of the run/ walk away from my house so walking back is a good 10/15 min walk, it definitely ups the mileage a lot by having a long cool down!
Thank you everyone, you’ve all been a big help 😘
I did my first graduation run last week in 34 mins - I’m hoping to get better the more I do it 💕
I’m graduating tomorrow and my distance is 3.4k.
Don’t worry about it just get to the end of each run and enjoy. I did worry a little in week 7, but it’s something I can work on after graduation. For now I’m just focusing on running 30 mins at a steady pace.
I'm the same - 3.1 - 3.4 km in 30 mins depending on the course (one is quite hilly although I have the pleasure of coming down as well as the exertion of going up.
I’m currently on W8 so only running 28 minutes, and am only making 3.6km. I posed this question recently and the advice given was get to running for 30 minutes and not focus on the distance, and then I can start to increase my pace. So that’s my goal. Like everyone else says, few people reach 5k by end of W9, so don’t let that discourage you. Sounds like you’re doing brilliantly
How do you measure your distance? 
What was your graduation distance/first 5K time?
What’s your eating routine before and after runs? 
Do you include your 5min walks in your distance log?
What distances are your short and long distance runs?
