Fed up !?

[HS1965]

So I just did week 9 run 1

I managed the 30 mins

But I must be running too slow as my 30 mins was only 3.8 k. (2.42 miles) i thought I should be running 5k 😢😬

[Irish-John Graduate]

Nope - the programme is about time

It gets you to where you build a foundation of being able to run for thirty consecutive minutes. In a survey we did here, less than ten percent had graduated with 5k

Some go on to develop speed, some distance and some fortunate grads the perfect combination of both

So - fret ye not You ARE a Runner. Two more thirty minute runs and you will have "graduate" after your name here

Wishing you many happy miles in your future

[HS1965 in reply to Irish-John]

Thank you so much

[Hidden in reply to Irish-John]

That’s very reassuring to hear. I just thought I was very very slow!

[Irish-John Graduate in reply to Hidden]

Shortly after my 5k graduation I started thinking I was "slow". But - I realised that thinking like that was sucking the joy out of running for me. I'd gone from the heartfelt goal of 3/10ths of a mile to 3.1 miles and working towards an "impossible" 6.2 and not enjoying how far I'd already come and what I was closing in on

Beating myself up can be a lot easier than Running...

So...one morning I decided to run as SLOWLY as humanly possible. Set the timer for my "about usual" 5k time and set off.

It was a shock to find out how hard it is to run really slowly without breaking into a "walking step"!

It was also kinda fun

It was ALSO very educational - I started noticing just what my body actually does when I'm running.

Timewise? - well, the big surprise was there wasn't a lot of difference for effort expended between my "usual slow" and my "speed it up"

So - I aim at modest times and save my personal pride for distances Not a lot I can do about my speed with screwed lungs and foot bones, but I have ten miles marked off, a HM is only a bit more than a 5k after all - and if the HM occurs in April....well, a FM is just a bit more than ten miles tacked on to that...

It's fun to just run and see the numbers change - but a two hour FM would merely mean I'm a fast Runner whereas my "slow" runs make me a happier person

Keep the fun in your run and it's amazing how the ripple effect works

[AniMagy Graduate]

Wow, well done. I completed my first week but I m a bit nervous about the week 8 and 9. I think you should just pat your back for running for 30 min even if its not 5K yet. That will come with time that you will become a faster runner- I think anyway 🙂.

[HS1965 in reply to AniMagy]

Thank you

And you will be fine

I struggled do one minute of running in first week 😊

[Irish-John Graduate in reply to AniMagy]

I'm certainly faster than I was, however best ever 5k was 33:27

On the other hand the last couple of years since I barely survived day one have been a blast!

Speed will never be my forte for many reasons but on the other hand the fun of being able to run in a ten mile event, the fun of looking forward to doing a first half marathon in April and the challenge of attempting a full marathon in October is far more fulfilling than any Couch ever was

Even Mo Farrah "loses" occasionally - and given my genetic bag of tricks, I can be as proud of my running attainment on many days just as he can be of his on those "great" days

Slow...steady....and fun. That keeps me going out the door

[AniMagy Graduate in reply to Irish-John]

Glad you are not disappointed with your time.

You already signed up for marathons 👏- very brave. Well done for not giving up and working hard. I think my biggest challenge will be the consistency and not to give up. But so far I m enjoying it and already feel better about myself.

[Irish-John Graduate in reply to AniMagy]

The hardest distance is from the couch to the front door. I still have to often simply put on my gear and walk outside when "I don't feel like running today"

However - once outside, the run takes care of itself. On only two running days since I started on June 1st, 2016, have I abruptly quit a run mid-distance because I just did not want to continue ( and never knew the true reason, just decided "don't WANNA do it" lol) but even the shortest Run is still a run.

[John_W Graduate Ambassador]

Josh Clark eh? The American guy who invented the programme in 1996... he called it CouchTo5K and then had everyone running on a TIME (NOT distance) basis... what's that all about ??? He just expected everyone to run the mythical 5k in the magical 30 mins?? What was he thinking? WHY didn't he call the program "CouchTo30minutes" ??

Seriously, your pace if your pace... it''s a time based program... 5k will come eventually.

You're doing FINE!

[HS1965 in reply to John_W]

Thank you

That is so true and I never really thought of that but couch to 30 minutes is a much better description

I didn’t think about it until just but I thought I would be running 5k in 30 mins and that’s why I was disappointed with myself

But I struggled doing one minute in the first week 🤣🤣 but I do think I would struggle to 5k In 30 mins cus I cant see myself running too much faster than

I am already

[GoogleMe Graduate]

The great thing about the forum is that reading other posts can help you avoid situations like this.

The only thing you did wrong is to fire up that bloomin' tracker. It has spoiled what would otherwise have felt utterly, and deservedly, triumphant.

It *is* understandable that the name of the programme causes confusion (there are historic reasons for the catchy title being used for the NHS version) but the coaching on the app and podcasts makes it very clear that the object of the exercise is to teach you how to run continuously for 30 minutes and to do so regularly. Nowhere is there any mention of 5 kilometres other than the title 'Couch to 5K' So... NO beating yourself up.

There are a few folk who do run 5K at the end of the programme. Very much a minority. Many of us go on in the following months to be able to run continuously for 5K, taking longer than 30 minutes. Some of those are eventually fast enough to run 5K in 30 minutes but again, a minority.

Enjoy your next two runs and then your graduation badge here. You've earned it.

[HS1965 in reply to GoogleMe]

Thank you so much for taking the time to reply

[GoogleMe Graduate in reply to HS1965]

My pleasure. I hate to see people who have worked hard and achieved doing themselves down so if I've been part of the antidote, that's good.

[Fabulous450 Graduate]

Hey!! There’s no such thing as running too slow! I don’t know the exact figure, but you’ve probably not heard that only around 10% of runners can do 5k in 30 minutes by the end of 9 weeks. The programme is designed to run for 30 minutes. We’re all different ages and sizes, so it’s not going to be the same journey for everyone.

I still can’t do 5k in 30 mins and I graduated in July! I’m not saying that’s not something to aspire to, but I’m saying it’s not unusual and you’re not doing anything wrong! You continue to get stronger and faster after graduation. And run for longer distances too, which often requires adjusting your pace to run slower, for longer. I did my first 10k today!

Summary: You’re doing brilliantly. Well done you! Keep doing you! The podium awaits!! 😁😁😁🙌🏽🙌🏽❤️

[HS1965 in reply to Fabulous450]

Thank you so much for taking the time to reply and we’ll done to you for running 10k that’s amazing

How long did it take you to run that 😊

[Fabulous450 Graduate in reply to HS1965]

I ran 11k in a whole hour and a half HS! That’s maybe pretty slow, I really don’t know, but that’s me. 🤷🏽‍♀️ In all honesty that was just what came naturally! I did not set out to do 10k and just carried on until 11k, then just thought I ought to stop really! I never had it as a goal. I promised myself long ago, I’d do it if or when it came naturally, well today was when all aligned. 🥰

I felt good, so I just carried on. That’s after a 6 week break too! So, relax! You’re doing great! 🤩 And you will no doubt reach that target of 5k in 30 mins (if that’s your goal) a lot sooner than me! I don’t mind, if I don’t get there, as long as I keep running my way and I’m enjoying it! It’s a win!!

Remember running for 60 seconds? That was a win too!! 🌟💫🌟💫❤️

[HS1965 in reply to Fabulous450]

It’s now not my goal to run 5k in 30 mins thanks to all the replies on here but just to be able to run 😊😊

[Fabulous450 Graduate in reply to HS1965]

And you know the best bit HS is that you’ll probably do it at some point anyway! And good for you when you do!! 🤗🤗❤️

[Irish-John Graduate]

Just my theory but I think the goal of 30 minutes would be too nebulous for most. I can "see" 5k in my minds eye and also that it is 4.3 laps around the local Park so it gave me an objective measurement of what the "challenge" was

Mind you - I'm not kidding when three or four weeks in, and getting hooked on "running", my earnest hope was that "some day" I might actually make the 3/10this of a mile marker

The "Time" was so important to build up my stamina without injury - but "distance" was the lure

Josh Clarke was clever on many levels - for instance "I ran for one hour, fifty three minute and about twenty seconds without stopping" doesn't quite have the same ring as "I ran a non-stop ten miles"

The programme is designed for those of us who could "never run" so we had to be lured in Thank goodness Mr Clarke was a Runner and not a Heroin Dealer 😂😂😂😂

[Fabulous450 Graduate in reply to Irish-John]

🤣 Yes, thank goodness! ❤️

[HS1965 in reply to Irish-John]

Haha

Well I struggled to do the one minute run in week one

Never thought I would manage 30

So going to not be depressed now but be proud instead thank you

[cheekychipmunks Graduate]

Just echoing what everyone else has said.

You ran for 30 awesome minutes. How fabulous is that? I suspect, like the majority of us graduates, you were amazed to find you could run for just 1 whole minute at the start of the programme. Look where you are now! 👍👊💪👏

I doubt very much I’ll ever get down to 30 minutes for 5k. I actually don’t give a hoot. Maybe you will eventually, maybe you won’t - but you’ll enjoy your new found ability and you’ll make every run your own. Running is fabulous and you’re doing brilliantly! 🏃‍♀️🏃‍♀️🏃🏃

[HS1965 in reply to cheekychipmunks]

Thank you for taking the time to reply

Yes I should be proud really not deflated 😊

[RunaroundSue]

Agree with everyone else here. Two years + on from graduation and my 5k pb is 32.01. I still run three times a week, my average parkrun time (excluding Tailwalking) is about 35 minutes.

I am not sure that I will ever get to a 30 minute 5K but it doesn't matter. The important thing for me is that I continue to enjoy running.

[ktsok Graduate]

Don’t be fed up! You ran for 30 minutes. That’s amazing.

[HS1965]

Thank you

Can I ask

What the park run entails

Does this come after final run in week 9

[cheekychipmunks Graduate in reply to HS1965]

You can join parkrun whenever you like. It’s a weekly 5k timed run/walk and if you google it, chances are there will be one near where you live. 👍 You have a barcode which is scanned after you’ve completed the course, and your time is emailed later in the day. It’s not a race - you only compete against yourself.

Some people incorporate their C25K interval runs into it, and walk the rest. You’ll inevitably get your club athletes who hare round in 16 minutes and you’ll get parents pushing buggies, as well as people running with dogs! (Me!) It’s amazingly good fun, everyone is upbeat and supportive and what’s more is free. Have a look on the parkrun website. 😀

One word of warning, it’s super addictive!

Have fun! 😀😀

[Pianism Graduate in reply to cheekychipmunks]

I'd really advocate Parkrun, if for nothing else than the wonderful set of people you will meet. I did my first this morning (BEFORE my W1R1 actually). My plan was just to walk it as fast as I felt able, but I did end up running for about 1/3 of it. People couldn't have been nicer and the thought of going back next week is actually more motivating at this point that the C25K.

[ktsok Graduate]

PS. Just put up a Post about pace times you might find interesting 🙂

[Shelley2310 Graduate]

I did w8r1 today only did 3.1k that was including the 5m warm up walk!! I’m just happy I ran 28m without stopping. I’ll be covering more distance once I’ve graduated (hopefully)!! Otherwise I’ll be deleting Strava 🤣🤣

[UnfitNoMore Graduate]

There is no too slow... slow running develops your legs for distance running better than fast running, and your respiratory system will also develop quicker. Just run at your happy pace and enjoy the runs... speed isn’t a requirement in running for fitness and health, it’s not a requirement of the programme and it’s something you can work on later if you want to.

[IannodaTruffe Mentor]

If you look at this poll of graduates healthunlocked.com/couchto5.... you will see what others achieve at graduation.

You are in good company.

[Ang33333 Graduate]

I'll never run 5k in 30 mins. It's not even a target! I can run 5k. Today in a PB of 37 mins and 16 seconds. I'm so so happy. Speed is not my thing. I'm going to focus on getting to 10k this year and that will be a slow 10k. I watch the greyhounds at parkrun and I know I am a snail! A happy snail!🐌🐌

[thefutureliz Graduate]

Don't worry! I graduated last August and wrote a similar post about how I thought the aim of the programme was running 5K (and I could only do like 3.5K or something). However, it's actually about running 30mins! Better "slow" and steady while your body is building up the running endurance. The distance will come. I personally don't see myself completing 5K in 30mins anytime soon, and tbh I'm not particularly aiming for it either. It's all about enjoyment