Not getting the distance

[Fazz999]

2 runs from completion, having repeated a couple of weeks. Now running for 30 mins but find I am covering roughly 4K only. Any tips on getting this to 5k as tbh I struggle if I try to just increase the pace.

[Oldfloss Administrator Graduate]

No need for 5K...just hit the 30 minutes..injury free..happy and ready for speed and distance to follow...You're doing wonderfully ...well done !!!

[misswobble Graduate]

Keep plugging away. Slow is good. Very few folks hit the 5k Mark at week 9

Just keep running slow and steady, increasing distance by no more than 10% a week. Try Srepping Stones podcasts 💪👍😃. Or C25k+ as they’re also known. Free to download from here

[John_W Graduate Ambassador]

If you can't speed up, then your only choice is to ... run for longer

... which will come with time. But first, forget distance and just complete the program, consolidate for a few weeks (e.g 3x 30 mins) then think about maybe 3x 35 mins, then 3x 40 mins etc. Or look at the C25K+ podcasts

Good luck!

John

[Fazz999]

Thanks all, feel much better now.

[IannodaTruffe Mentor]

About 10% of graduates on this forum manage a sub 30 minute 5k by graduation, so don't worry.

Finish the plan at a sensible pace..........there is no point busting a gut trying to hit that 5k in 30 minutes target.........then do as suggested above.

[Waccaced Graduate]

I’m exactly the same, just managed about 4 to 4.5k in the 30 mins but I’ve done 2 park runs in 40 mins without any problems, just nice slow pace, slow and steady wins the day!

[Bonsaiboy]

I finished at about 4.3KM after the full nine weeks. I just increased my time each week so week 10 I ran 3 runs at 32mins, week 11 3 runs at 35 mins etc. I found that on week 12 run 1 I did the 5KM in 38mins. I think increasing time rather than pace will get you there and don be in such a hurry to speed up. We are all still new to this running game even if we do the 5KM. I find that now I'm running the 5KM quite regularly but still have a bad run in between when I can only do 30mins again.