Do you focus more on time or distance?

[slothycoffee]

It is called Couch to 5k but if I run for 30 minutes, I only cover around 4km at a push. I have tried increasing my speed but that just makes me really out of breath after about 15 minutes and I have to stop

[steviej99 Graduate]

Whoah! Don't increase your speed - c25k is a catchy title but the goal is to run for 30 minutes 3 times a week. Only 10% of graduates achieve 5k on graduation so don't worry. Keep it slow and steady - after graduation and some consolidation runs you can, if you want, try some training that will help to increase pace - but this comes naturally and cannot be rushed! Enjoy your running

[slothycoffee in reply to steviej99]

Thank you, I completed the couch to 5k programme last summer but stopped for a couple of months due to the heat wave. For the past few months i've been trying to maintain my fitness but 20-25 minutes is my limit right now. Maybe I'm running too fast or not breathing properly.

[steviej99 Graduate in reply to slothycoffee]

Yes definitely running too fast. I suffer from that as well. I saw your post also about feeling you were a "bad" runner - forget that. Do a google search on the benefits of slow running - others have posted links on here. Keep it slow - you'll run further and in time faster!

[Buddy34 Graduate]

5k in 30 minutes is something you achieve with time and practice , as you say speeding up just leaves you out if breath

[ButtercupKid Graduate]

I’m due to graduate this week and my best distance so far is only 3k !

[Bluebirdrunner Graduate]

Hi slothycoffee, yes, there is no need to run faster, just 30 minutes of running for three runs is all that's needed to compete Week 9 and Graduate the program. You are learning to run for a progressively increasing time and this is done by steady running at a sustainable pace (no sprinting required)

After graduating you can go on to run 5k, it will take longer, but I promise you will get there. As you gain strengh and stamina your speed will naturally increase too!

Here is a link to running the program which mentions the toxic ten...( the reason why running too fast is so hard)

healthunlocked.com/couchto5...

and this one about how fast to run..

healthunlocked.com/couchto5...

Good luck with your running...its there to enjoy!😊x

[slothycoffee in reply to Bluebirdrunner]

Thank you, I finished couch to 5k last summer but fast forward a few months and I struggle to run beyond 25 minutes. I started using a GPS on my phone and was shocked to see I am only covering 3-4km! Makes me feel slow and like a 'bad runner' especially when someone else effortlessly sprints past me!

[Bluebirdrunner Graduate in reply to slothycoffee]

You are not a bad runner slothycoffee! Request your Graduate badge here for the world to see!😆

healthunlocked.com/couchto5...

Don't worry about your speed, and there's some great advice from Millsie-J. 😊x

[John_W Graduate Ambassador]

Quick question: if you're using the app... what does Laura/Jo/Michael etc say? Do they mention distance?

[Millsie-J Graduate in reply to John_W]

No. Every trainer is consistent.

Although called C25k the programme see’s each of us through to running 30mins. I for one was very appreciative of getting to that level of achievement from a non runner starting point. If you continue building slowly after graduation you will get to 5k, but as we are all different eg starting fitness level, age, weight, dealing with underlying health issues etc etc, etc, the length of time inwhich we each run 5k will be different. Indeed, even the time anyone of us runs a 5k in can change each run depending on numerous factors eg conditions, hydration, lack of sleep, etc etc etc. Therefore any generic beginner programme is better focused on time running NOT distance covered.

Enjoy you achievement runner.

Ps i will never achieve a 5k in 30mins, but a slower 5k is as far as a faster 5k 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

[John_W Graduate Ambassador in reply to Millsie-J]

my question was aimed at @slothycoffee

[Millsie-J Graduate in reply to John_W]

So was my response, other than the first line😉😉😉

[Vicki961 in reply to Millsie-J]

I agree with you. I'm on week 3 and have just done run 1 today. I used to run 10k twice a week but soon lost my mojo so thought couch to 5k might help. One big new change I have realised is that if I walk 5 mins before and 5 mins after i will be warmed up ready and stretched out on the cool down. I'm going to aim to run 5k after week 9 however long it takes. Ideally completing a 5k in 30-40 mins is the norm. Iv never done couch to 5k before, but I'm definitely loving it and will/do encourage anyone to do it.

[slothycoffee in reply to John_W]

No I must admit this all stemmed from what I see on social media. People who haven't ran for years somehow run 5k in less than 30 minutes. I completed couch to 5k last year but can't even cover 5k at the moment, never mind in 30 minutes! Maybe I should redo week 8 and 9 of the programme.

[Millsie-J Graduate in reply to slothycoffee]

You could just run a little extra just once a week maybe.... even just another lampost distance. Then every couple of weeks, for that one longer run, just repeat the furthest run you have previously done to consolidate. Hope that makes sense. If it helps, i find when it is really cold weather I just stick to a 30 minute run. If its a brighter, milder day, i tend to feel like doing more. Every mile in the legs counts.

You are still running regularly from what you say, so you really are doing great!

[John_W Graduate Ambassador in reply to slothycoffee]

There is no need to redo Week 8 and 9. Think about it... you can already run 4-5k... how will running (at the same pace) for 28 or 30 minutes help you?

Think carefully about what you want... To run 5k ? That would be a sensible 1st step. Forget about time for the moment. If you really care about your time, then get comfy doing 5k first... then work on your speed by doing intervals. Come back here when you're ready and then we can talk more about it

Good luck!

John

PS in a big survey here, only about 10% of graduates were running 5k by the end of Week 9, so you're in good company!

[Jell6 Graduate]

It took me a long time to go further, some of it was in my mind I think. Then I got stuck at 6k.

I started reading posts on the Bridge to 10k and pondered that for a long time too. Then I started adding on 3 minutes and got used to pushing myself again, as I had on the C25K programme. Then I just went for it, and benefitted from trying to slow down, but having a target again. 🤞😊

[IannodaTruffe Mentor]

Since you have completed the plan, you might find this guide to post C25K running helpful healthunlocked.com/couchto5...

If you really want to run 5k in thirty minutes, then I believe that most people can if they are willing to train appropriately, which means running slowly most of the time to build stamina, and make sensible lifestyle choices. In respect of hitting that target during the programme, I believe that the level of fitness that you bring to the start has more to do with it than any magic in the plan.

[Beccym Graduate]

Very few of us manage 5k in the 9 weeks. It should be couch to 30 minutes without stopping but that is not as catchy.

Distance and pace come with time, my motto is just get round.

[Granspeed Graduate]

Have you seen the u-tube video of the Japanese man doing “slow running”? Just google slow running & I’m sure it will turn up. Changed my life! I’m on W8 now, and it turns out distance & pace are both increasing steadily even tho’ I pay them no attention. I won’t make 5K by the end of the programme but I’m sure I will eventually. Good luck. 🎉👍😊

[UnfitNoMore Graduate]

The runs are in minutes that’s all that matters... you cant run faster to end the run... when you’re running a 5k run you can! So, the best thing to do is take it easy and get to that time comfortably. 4K is pretty good... how many of your neighbours can run 4K?

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I have an idea to share about covering most distance in lesser time, see -- healthunlocked.com/couchto5... --