W8R3

[Peggy254]

Completed my run earlier this evening. Managing the run well enough but alongside the C25K app today I mapped my distance progress. It turns out I’m running on average 1km in 7mins. That means I need to run for 35mins to get to 5K!!! W9 only runs 30 mins - should I try and run for the 5 minutes walk at the end?

[Cupoftea5k Graduate]

Well done on completing W8. Don't worry about the distance. Despite the name, the aim of this course is to get you running for 30 minutes. Think back to the start of W1. That is amazing progress. The experts (not me - but I listen to them) say not to increase the amount you run by more than 10% a week. W8 was 28mins. Feel good increasing this to 30. If 5k is important to you, make this your next aim after graduating. Also know that very few people manage 5k in 30 mins by the end of the course - but they continue to improve afterwards. Well done and keep running!

[Peggy254 Graduate in reply to Cupoftea5k]

Thank you for replying and reassuring me I’m not going at a snail’s pace.

You are so right about the progression since that first week. I was always convinced I couldn’t run.

I will concentrate on the 30 minutes target for W9.

[ArthurJG Graduate]

What Cupoftea said. You MIGHT be able to continue to 5k on your graduation run but it would be a big mistake to set out with that intention. Focus on 30 minutes - the 10% rule means you are only one more week away from 5k anyway. (That’s if you add the minutes to one run and keep the other two at 30 minutes). I admit I did continue to 5k when I graduated but I didn’t set out with that intention: at the time my watch was counting every three minutes and I felt good at 30 so I did 3 more and then I was so close to 5k and still comfortable that I just went on to 35’38” if memory serves. But if I hadn’t done it then I’d have done it a week or two later, there’s no rush. FWIW I graduated in July and my PB for 5k is still more than30 minutes.

[Peggy254 Graduate in reply to ArthurJG]

Thanks ArthurJG. It’s great to hear other people’s progression and achievements. I think at this stage I just needed reassurance that I can go that little bit farther each time and not to think I need/should stop at 30 minutes.

[ArthurJG Graduate in reply to Peggy254]

You should stop at 30 or not too much later: listen to your body and don’t force it. You’re still a beginning runner and the risk of injury if you push to hard is not trivial. The usual guide is not to add more than 10% of the previous week’s training load to the following week’s total or to the longest run. Last week you ran 84 minutes so on paper this week you shouldn’t run more than 93, and last week’s longest run was 28 minutes so this week’s longest run shouldn’t exceed 37. This is a guide not an exact science and a minute here or there is no big deal but you can see that if you run 35 minutes making your total for the week 95 then you’re right at the edge of what is considered a sensible increase. So do listen to your body and don’t worry if it tells you 5k is too far: if you don’t do it this week you’ll do it next as you’ll have 99 minutes and a longest run of 39 to play with. Whereas if you injure yourself 5k could suddenly be a long way off. Just enjoy your graduation run, make sure you get to 30 minutes and then see how you feel and use common sense to decide if it’s the day for 5k or not.

[Peggy254 Graduate in reply to ArthurJG]

Wow! Thanks ArthurJG! Great information. I wasn’t aware of the recommended %age increase. Will definitely wait and see how I’m feeling at the end of the 30 minutes.

[Astroblue Graduate]

I graduated last week and I’m still not doing 5K (about 4.3) last time I checked but I’m just consolidating 30 minute runs I still have to slow down at about 25 mins but as others have said distance will come with time as you naturally get fitter and more used to running.

[Peggy254 Graduate in reply to Astroblue]

Well done Astroblue! Your runs sound similar to my timings. I think if/when I reach the 30 minutes, consolidation will be the way to go.

As someone who never really ran I should focus on what I’m achieving and hopefully 5K will come in time.

Many thanks.

[Astroblue Graduate in reply to Peggy254]

That’s exactly the same as me I hadn’t ran for 40 years and I’m just made up to be running for 30 minutes I don’t really worry about distance yet, my mantra is just slow down if tired and get to 30 mins. So good luck and keep going!

[Bobbypizza Graduate]

I have my distance recorded on each run on my watch. I wonder if that helped me focusing on a pace that would make me cover the 5 in 30 minutes or faster. Maybe it didn't but I checked my pace from the start. It s worked out well for me although I do have long legs!

I don't think you should worry. You manage to run for 28 minutes non stop and now it s w9 so it will be 30 non stop. There are tons of factors but I d say focus on the time and set exercise and move on from there. I took w9r1 slower than w8r3 as I didn't want to chance it.

Once you re used to the time may be try faster or change route? There s tons of factors that would affect times.

Good luck from a newbie!

[Peggy254 Graduate in reply to Bobbypizza]

Many thanks! So much good advice from everyone.

[steviej99 Graduate]

Wow Peggy you're doing great.Youve had brilliant advice to your post. I graduated in January and my 5k time is about 35 minutes. After you graduate join up and do your local parkrun. Everyone runs or walks at their own pace, it's free and it's timed so you can check your progress. It's brilliant and you'll see 35 minutes is a very respectful time for us ex couch potatoes!!

[Peggy254 Graduate in reply to steviej99]

Thanks Stevie99!

I know - 8 weeks ago the idea of running 1 minute freaked me out - now I’m beating myself up about not making 5K in 30 😳

I’m going to look into the local parkrun.

[BaddieThePirate Graduate]

No you don't need to. Gradually build up to 5km once you graduate. You'll just be able to add a couple of minutes each week. Most people don't make 5km in 30 mins at graduation and many never do. I still haven't 5 months after graduation, although my pace has got faster over those 5 months.

[Peggy254 Graduate]

Thanks BaddiethePirate. Hoping to attempt W9R1 tonight. That’ll be 30 minutes .... after a day of work, on a cold and miserable day, making it to the 30 minutes will be a challenge in itself.