I can’t believe I’m typing this but earlier this evening I actually completed the programme! It’s been hard but I’m very proud of myself for getting this far 😊
However, I’m quiet a bit off actually reaching 5km in 30 minutes! Did anyone else have this problem? Do I just keep running for 30 minutes until I can do that distance or does anyone have any suggestions for other apps I can use to keep me on track? I don’t want to stop now I’ve started my running life!
Any and all tips gratefully received 🙂
Written by
farmerparker
Graduate
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Massive congratulations FP ! 🥇⭐️⭐️⭐️ Quite a lot of people don’t seem to be running 5k by the end of the programme, so don’t worry. The experts will be along with good advice soon. Meanwhile, enjoy celebrating x
Just about everyone faces this situation. I took to thinking of the program as C230MR (Couch to 30 minutes running) to get over the need for speed that a timed 5K run calls for. Since then I’ve slowed down even more as I’m now experimenting with heart rate based training.
The suggestion would be to continue with 30 minutes running for a few weeks and then gradually start increasing your mileage to hit 5K. Speed work would come after. This is the best way to stay injury free and enjoy the running habit.
Congratulations "farmerparker" on graduating and completing week 9 run 3 of C25K, excellent advice from 'upand running' , to continue 🏃 running there are several podcasts rather than apps to help you train to 10K.
To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the November graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K 🎓 🏃 😊
Well done. 😀 Brilliant achievement, and believe me you’re in the vast majority of people (like 90%) who don’t achieve 5k on graduation.
It’s usually recommended that you continue running 3 x 30 minutes for a few weeks to consolidate your runs, and this will keep strengthening your new running legs. Then you can decide what to do next - faster/longer/both. Up to you.
Enjoy your time on the podium and be very proud indeed! 😀👍🙌🎉🥂🏅
Well done, hope you're proud of your achievement 👏🎉. Just keep on running, that's all you have to do. Oh and I used wk 3 runs for awhile to consolidate, and subsequently I found 5k+, which consists of 3 Podcasts aimed to help consolidate your running too. By the way, I still can't do 5K in 30 minutes ... but that's not important. Enjoy, and happy running 🙂🌻
Congratulations! I've been using Endomondo on my phone for tracking my runs. After graduating I decided (stupidly) to just aim for running 5K as my target but this was really too ambitious beyond the 30 minutes as it takes me anything between 36 and 40 minutes to run 5K. It would be better to increase your running time gradually. There are the beyond 5K podcasts on the NHS website: stepping stone, stamina and speed. I've not tried them but I think that is how alot of people start out. I'm now just taking each run as it comes as I've had ankle problems and had to take time out. Last run I managed a very slow 6K which made me very happy indeed! Happy running!
Thousands of folk never reach 5K in 30 minutes.. many never do.. they run Marathons..but they don't run 5K in 30 minutes: )
I did it at Graduation ( I thought I had to,,duh!!).... but my happy pace, three years on, for 5K, is 35 to 40 minutes...
So many posts about this and we have done surveys too! The name C25K is an oxymoron..it is catchy.... and all you needed to do was those 30 minute runs.
You have..! Well done you.
If you want to get that elusive 5K in 30 for whatever reason..just keep running... the runs evolve. The more your run the faster and further you may get. This plan has started the process...time to carry on now
Long runs, short runs, different routes...consolidation is the thing. Long slow running makes for string legs and stamina too...
After a couple of weeks maybe try the C25K + podcasts... ( don't try them too soon ) they are fun and challenging.. and teach us a lot about discipline in our runs.
I was nowhere near 5k when I graduated- it took me about 4 further weeks to get up to 5k, but I still can't do 5k in 30 minutes (though I am faster than I was 🐌).
There are plenty of programmes out there to help you learn to go faster if that's what you want.
Do others have the same problem? Yes and no: yes many of us have the same experience but no, it’s not a problem. I think the programme is a victim of its own success in that it has been attractive to, and successful for, a much wider cross section of the population than they maybe expected. Consequently the average speed of graduates is slower than they thought but that’s not a problem. It’s still 30 minutes of cardio three times a week. Remember the programme is promoted by the NHS not the British Olympic Committee
Like you when I finished week 9 about a month ago I was only about 4.3KM. I then started week 10 running each time for 32mins, then week 11 at 35 mins. When I did my first run at week 12 I did the 5km in 38 mins. I still run 3 times a week doing usually 2 runs of 40mins and one of only 30mins. Each time I do 40mins I do 5km. My aim now is to get to 5km quicker than 38 mins but understand it will take maybe a couple more weeks to do that. Big aim for xmas day is to do 50mins regardless of distance. I guess I've found that doing more time is more important now rather than speed. With time you get endurance which will help when you try to go faster later and you find you go that little bit further anyway. us beginners are all still very new to this and its hard sometimes not to see or want big improvements all the time.
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