W9R2 - Can I get to 4Km?

[Ladyvickster]

So today’s run was fine. I can do 30 minutes but I start off pretty slow as worried about being able to make it through. Last 5 mins normally I am actually running much faster but still I consistently run 3.8K. So need to practise a more steady pace throughout. I’d love to get to a 4Km at graduation as who doesn’t like a nice round number!

[Pianism Graduate]

No harm in having a target, but the priority is to get to graduation without injury. Hope you achieve both, though!

[MarkyD Graduate]

I wouldn’t worry about distance for graduation. With a few weeks consolation post-graduation you’ll build confidence and your pace will improve without conscious effort.

Let your body set the pace for the next few runs. There is no rush to reach any particular distance goal. It is very easy to overdo your running at this stage in your career.

[Ladyvickster Graduate in reply to MarkyD]

That’s good advice!

[Redheadandforty Graduate]

Yes I am on week 8 r1 but when I checked only just over 3.25k will we get to 5 k

[MarkyD Graduate in reply to Redheadandforty]

Most folks graduate and don’t reach 5km. There was a poll on this forum about distance at graduation. There was a wide variation. That is to be expected as there is a wide variation in gender/age/height/fitness/weight/experience of folks on this forum.

[Irish-John Graduate in reply to MarkyD]

Yep! Less than ten percent do it in nine weeks and five k. Less than twenty do it with either

Speed and distance come later - time is the foundation being laid in the programme for most

[nif100 Graduate]

please just keep on doing as you are over time you will reach the distance but to achieve the minutes on your legs is the thing and not worry about how far you go. Don't put pressures on yourself...just think back to week one when running just a short time was hard now think where you are now. Good luck you are doing fine

[Cupoftea5k Graduate]

If you are already getting 3.8km and consistently, you will not have to change much to get to 4km. It is a small adjustment for the entire run rather than a big change for part of it. It will probably happen naturally as you get more used to running for 30 mins. Good luck.

[On_the_Run]

Thanks for raising this issue and subsequent posts about gradual increase in distance. About to start week 7 tomorrow and feeling quite apprehensive. Simply can't believe that I have got this far and can actually running for 25 minutes! I will be 65 in a few months and haven't really got up off my backside in years! Apart from feeling great - have lost 2 stone since last September which has been a great motivator to start running - the best thing is the reaction of friends and family who are shocked beyond words that I am doing this! This forum is invaluable for like-minded support.

[Redheadandforty Graduate]

You are doing great I am 63 soon and have never run before🏃🏾‍♂️🏃🏾‍♂️

I am glad to have started and now on week 8 🏃🏾‍♂️🏃🏾‍♂️