After week 9

[hallamfatty]

I have now managed to run for 30 minutes non-stop, but even with a two-minute warm-up walk I still haven't managed 5K. I guess I should just keep adding minutes run by run until I get to 5K, but it still feels a bit demoralising

[Buddy34 Graduate]

The good thing is you're managing to run for 30 minutes length of run will come in time your doing great 😊

[CrimsonMama]

Congratulations!!! I just did my first 28 mins for week 8 this morning. I am not going to get near to the 5k mark for a while yet.

I don't know your reasons for doing this program? But whether for weight loss, health, general well being or to reduce stress you can get all those things regardless of distance. Just 30 mins running is fantastic and carrys a ton of benefits!

The extra distance in the same time span is not going to make much difference.

However it can be a new goal or focus to aim for... I notice a few graduates tend to get a bit loss after finishing C25K. This will be my aim after I graduate.

My advice would be to consolidate your current 30 mins until it feels good and comfortable and then find some speed work programs with the idea being to speed up rather than add minutes. Although adding minutes is all good too!

And you should feel proud EVERY time you go out there! Regardless of distance or time. It is very easy to find reasons to not go so getting out the door is an achievement in itself!

[SpanishShuffle Graduate]

Well done on the 30 mins running! I'm currently on WK7 - 25 mins and like you way off 5k pace, even on a good day.

I have walked to my 5K point so I have an idea and was 1 mile away on first run this week. I have decided not to do that route again until after Graduation and see how far I am off the pace then. I suspect I will need another 5 to 7 mins, on a good day.

Until then I am going to change the route every other run and enjoy each one for what it is i.e. something this time last month I only dreamed about.

[DiscoRunner Graduate]

When did you graduate? I’m a recent graduate and am still consolidating my runs (so 3x30 until this feels easy), I’m not there yet so not addressing pace or distance yet. I wouldn’t skimp on the warm up, and distance will come in time.

[IannodaTruffe Mentor]

If you look at this poll of graduates healthunlocked.com/couchto5.... you will see that only a small proportion of graduates manage a sub 30 minute 5k at graduation.

Be proud, you have done brilliantly to get to this stage.

[Dexy5 Graduate]

It’s recommended that you do at least 3 week’s consolidation at 30 minutes a run after graduation then start adding minutes of not more than 10% a week , so you can do 39 mins on one run or 33 mins on all runs on next week, then add 10 mins the next week etc etc. I hope this helps.

[Chantecler8]

Yep, time running is impressive... I would now aim to run 35 and then 40 mins but to begin with a little bit slower... your body will continue to adjust and that extra time will increase your fitness soo much that when you then aim for 5k in 30 it will be easy! But you have already done so much! The ‘target’ of 5k is far less important than being able to jog for half an hour. Half an hour is the same for everyone, and you are in the top 5% of adults in the UK who can do it.