Couchto5k and beyond

[Shegoora]

I completed the program a week ago. But am struggling to get past 4k any tips for increasing spead and distance.

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[UnfitNoMore Graduate]

Congratulations on the graduation... hope you took some time to celebrate it well.

For now, just run 30 minutes until you find it comfortable/easy. We should all take a couple or more weeks to consolidate on where we are every few months.

When it’s time to push on, just extend one run... try for 4.5k, but keep the pace down. The week after... go bag that 5k. Getting the time down is dependent on a couple of factors then... building more endurance (so running further slowly) and getting used to a slightly quicker pace (go half the time but just above comfortable pace)

There are plans that will help you push the time down more... and for me, the best one following C25K is ju-ju-‘s 10k plan on the bridge to 10k forum.

[Shegoora Graduate in reply to UnfitNoMore]

Thanks your your advice.

[AlMorr Ambassador Graduate]

Hi Shegoora, you say that you completed the program a week ago but I don't see the badge/word GRADUATE next to your username, congratulations.

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the April graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃😊

I am sure you will be very proud of yourself.

[Shegoora Graduate in reply to AlMorr]

I did not use this ap to complete my c25k only started to use this site whenit As recommended to me. So can i still get the graduate badge? Also i still,have not managed 5k yet.

[AlMorr Ambassador Graduate in reply to Shegoora]

As long as you have completed the program and ran 3 times for 30 minutes not necessarily covering 5K I don't see any reason why you should not get a graduation badge, yes, there are several versions of C25K, the most popular being the NHS and BBC version.

[JaoJao]

Congrats on graduating W9!

Read the post c25k blog.

Hope you reach your target.

I can only dream of reaching 4K in 30 mins. Currently on W3