Is it 30mins of running or 5k

[Alan1004]

Week 9

Is it 30min of running or 5k ? As I didn’t complete 5k in 30min so carried on running ‘til I had which took another 7mins

[Equi-geek Graduate]

Congratulations on achieving both! It’s actually 30 mins and only 10% of people reach 5k in that time by the end of the 9 weeks. 37 mins is a very respectable time and hopefully you still enjoy running too? You could now join a running club with confidence or start free Park Runs! It would be somewhat pointless to tell everyone to run at a specific pace and create a mindset of ‘failure’ for not being fast enough - and then have everyone stop after 9 weeks. Your pace will increase with practice and longer runs, intervals etc etc. Happy running!!!

[Alan1004 Graduate in reply to Equi-geek]

Thanks for prompt response and it makes it clearer that I need to up my pace once I have consolidated my week 9 runs .... last one on Thursday so fingers crossed I get through it !

[Equi-geek Graduate in reply to Alan1004]

Good luck with your graduation run - and beyond. There are loads of ways to build towards a faster time so be patient with yourself and keep enjoying it. I’ve knocked 4 mins off my 37 min graduation Park Run in July. But, in the meantime, I’ve also completed ju-ju-‘s ‘Magic 10K’ on the Bridge to 10K forum, did the 10 mile Great South Run - and very proud to have run every step (slowly!) and joined Good Gym to combine running with volunteer work. Sometimes I work on form and keeping my km splits even, sometimes I run faster for less time. Sometimes a really relaxed but longer than 5k jog, exploring the footpaths and cycle tracks round our way. Fresh legged races, tired-leg recovery runs for building stamina. There’s loads to explore!

[Millsie-J Graduate]

Its 30 mins of running, three times to graduate at the end of the programme Alan. The majority of graduates do not get to 5k in that 30 mins so no worries on that point. Take it easy and enjoy your graduation week 🏃🏻

[Lozzles74 Graduate]

Definitely 30 mins, the name is a little misleading, but I too ran the extra to grab my 5k

[Deals1 Graduate]

Yep 30 mins running. I thought the same when I graduated. Congratulations!! I have done 5k and over 30 mins. Great time. 👍🎉🏅

[Circle_On_Legs Graduate]

Congratulations. It's 30 minutes. At no time do the coaches on the podcast/app talk about distance, only time. The biggest percentage of us, according to the Poll, did less than 3.5k at end of W9.

[Alan1004 Graduate in reply to Circle_On_Legs]

Yes I guess Couch to 30mins doesn’t quite have the same ring to it ....

[UnfitNoMore Graduate]

Congratulations on the 5k... very respectable time too for your first one.

30 minutes is the only requirement, and we have to watch the 10% maximum weekly increase guidance for injury risk minimisation, so I’d advise sticking to 30 minutes now and consolidating your current level. The 5k is bagged and there will be many more, so nothing to prove by taking a risk. Happy running.