Time =Distance

[Bonalba1]

Ok, I run and walk when Micheal tells me to and at the end of each session he congratulates me. I have just completed W7R3 so next week is W8. How do I know as I am getting to the end of the course if I am running far enough to be capable of doing a 5k.

[IannodaTruffe Mentor]

The 5k in the title of the programme is aspirational and according to this recent poll of graduates healthunlocked.com/couchto5.... only about 13% of graduates achieve a sub 30 minute 5k run during the programme.

To hit that target you need to average a pace of 6mins/k for your 5k run.

The graduation requirement of the plan is to run three thirty minute runs, distance covered being irrelevant.

Don't try to push your pace. The plan is about building stamina and endurance.........speed comes later.

[Bonalba1 in reply to IannodaTruffe]

Thanks for the response but there is no way that I am covering 5K in my 30 minutes run.

[IannodaTruffe Mentor in reply to Bonalba1]

.......and as I said above, nor do nearly 90% of graduates.

[Shelley2310 Graduate in reply to Bonalba1]

I’ve just completed w6 and didn’t even get to 3k and that included the warm up walk!! But I ‘ran’ for 25 mins!! I’m happy with that 🤣🤣

[Bonalba1 in reply to IannodaTruffe]

Cheers.

[deadandalive Graduate]

I'm new here but I think the general idea is a 30 minute run is roughly 5K. That said, since it sounds like you want to really get specific, there's a few options I can think of, depending on what kind of phone you use. I don't use Android, but there's all kinds of apps for distance checking that you can use. (You can also simply use Google Maps to check the distance from your start to finish points.) I'm sure others here can suggest more options.

If like me, you use an iPhone, you don't need any extra apps: simply use the Apple Health app that comes with your phone (be sure to set it to active) — it monitors your steps and distances. You can recognise your run because it'll stand out from the rest of the days activity.

Hope that helps!

[Oldfloss Administrator Graduate]

IannodaTruffe has said it all....Just run and enjoy The rest will follow

[IannodaTruffe Mentor]

If you have not yet read it, the guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended pace for you to do C25K.

[steviej99 Graduate]

I finished and graduated doing 4.2 k in 30 mins 3 times a week. My 5k time is 38 minutes and I don't ever expect to be able to run at 10k per hour for 30 minutes!

[Bonalba1]

It appears that I have a app on my phone (one of the grandkids showed me) it appears that I run a 9 minute k