30 mins or 5k

[Mrun1]

I have 5 runs left until I finish the programme. But I was wondering for those that are graduates, now that you run without the app, do you just run for 30 mins even if you don't reach 5k, or do you just keep running for longer until you reach 5k? My app trainer keeps saying it's about distance not speed. I'm doing 4.1k in 28 mins so far, but I don't think I could go faster without messing up my breathing. Basically health wise is the benefit 5k or 30 mins running. Am I even making any sense with this question?! 😐

[steviej99 Graduate]

The C25k is to get you to 30 minutes 3 times a week. If you maintain that there's the health benefits. After you graduate you can if you want up your distances by no more than 10 % a week. Or you can start to up your pace to get quicker. It's up to you! Or just maintain your 30 minute steady runs. It's all good

[Mrun1 Graduate in reply to steviej99]

Thank you! I'm a super anxious person when it comes to my health so I don't want to push it and do more than the recommend. So 30 mins regardless of distance is what I'll stick to. Thanks for clearing that up for me

[HerrFlick Graduate]

I stuck rigidly to the app / programme and could have made 5k if there were 31 minutes rather than 30 in week 9. I was reaching 4.55km in w8r3 then 4.95km and finally 4.99km on w9 and it felt like the app or my body were playing tricks.

Yesterday I graduated at the local park run with a time of 29.40 which I put down mainly to sticking with the programme to the letter.

[Mrun1 Graduate in reply to HerrFlick]

Well don't on your park run!

I'm relieved to hear it's reccomened to do 30 mins not necessarily 5k! Yay