Deflated : I have just completed my week 9 final... - Couch to 5K

Couch to 5K

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mustgeton profile image

I have just completed my week 9 final run but I’m disappointed because I only managed 4.5k including the warm up and cool down walks (so 40 mins). I know I have mitigating factors (59 years old, 4’ 11” and have never done regular exercise before) but still sad I didn’t make it :(

15 Replies
IannodaTruffe profile image

Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful

You and 90% of graduates from this forum. You can now run non stop for thirty minutes.........that is a brilliant achievement. As you get more miles on your legs you will naturally get faster and cover more ground, so you will reach 5k if you want is an arbitrary target.

Keep running, keep smiling.

Thanks for that. I’m hoping to do a parkrun next but really don’t want to be the person that the tail walker has to stick with!

ButtercupKid profile image

Noooo ! Don’t be sad ! It’s a triumph to graduate and we’re all massively proud of you. Not everyone can run 5k in 30 minutes at the end of the programme, because of many factors including where you run, the weather conditions, the length of your stride etc. You have achieved the goal of C25k, which is to be able to run for 30 minutes, and you have a perfect new target, which is to maintain that ability while working on your pace so that you can run 5k in those 30 minutes. Respect to you from another short-legged person 🥇⭐️⭐️⭐️ You’re my Monday Hero 😀

TBH I would have been ok if I’d done 5k in the 40 minutes. 5K in 30 minutes feels a long way off!! Thanks for the kind words and encouragement though. I’ll keep at it!

ButtercupKid profile image
ButtercupKidGraduate in reply to mustgeton

That’s the spirit, MGO ! Just a few paces extra squeezed in each time will build up the distance. Keep us posted x

Jay66UK profile image
Jay66UKGraduate in reply to mustgeton

But you only did 30 minutes of running and 10 minutes of walking. I covered a similar distance to you on my graduation and it took me 39 mins of running to reach 5k.

Try this. Run 3 times a week. Two lots of 30 mins. The third run, grow it by 10% each week - 33, 36, 40, 44. In one of those weeks you will hit 5k.

Enjoy your next run, fellow graduate.

mustgeton profile image
mustgeton in reply to Jay66UK

Thanks. That’s good advice and good to hear. I’ll try that. Here’s looking at a parkrun by Christmas!

Jay66UK profile image
Jay66UKGraduate in reply to mustgeton

You are ready for a parkrun now if you want to do it - just allow yourself to be human and walk some of it if you need to.

The backrunner is there for a reason and you will get just as big a support across the line as the fastest person. Some people do parkruns from very early on and just run and walk as the programme requires. It's massively inclusive and welcoming.

Buddy34 profile image

You have nothing to be disappointed about . You have just finished the whole c25k that's quite an achievement. So now you just continue with running and you will get to 5k and more . I'm now on wk6 and its people like you who have kept going to the end keep me going .☺☺☺

mustgeton profile image
mustgeton in reply to Buddy34

Aww thanks buddy34! Appreciate it!

UnfitNoMore profile image

Congratulations! Celebrate your huge achievement. It wasn’t about distance or pace, it was about running for 30 minutes, changing your life, becoming fitter and healthier... job done!

Consolidation is now best... then go get 5k if you want to.

True. TBH I couldn’t run for 1 minute 9 weeks ago, let alone 30! It’s not easy or pretty but good I’m going to keep going until I can run 5k in 30 minutes!

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to mustgeton

Keep running 30 until it is easy... well, at least comfortable, then extend one run by 3-5 minutes a week... get that 5k and you should see the other runs start to go further. Then you can have fun with a short faster run and some fartleks!

AngryFlower profile image

UnfitNoMore has given you some spot-on advice there about running 30 minutes ‘until you’re comfortable’, don’t try and push things too soon and you’ll naturally speed up. You definitely shouldn’t be disappointed you’ve graduated-enjoy the achievement, you’ve done great!

Zaza0309 profile image

You made it! Be proud - that is an excellent achievement

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