So slow

[Greysurfer]

Help. Just completed a 25 minute run and it went well. First 15 minutes felt tough, but the last 10 were ok and I recovered almost immediately when I stopped. BUT I only ran 3k in total! During run I don’t feel I can go any faster - any suggestions - I know some do ‘spurts’ during a run. Can anyone tell me the average distance as 3k seems very little. Feeling despondent about ever reaching 5k.

[DiverIzzie Graduate]

Hey! Well done for running for 25 minutes non-stop - great progress from week one! For now, focus on running for the set time in the programme - distance/speed will come in time - I’m a graduate of 3+months and it was only last month that I managed 5k in 30 mins - even now I maybe have one in four runs that I have to run longer to hit my distance - so just keep picking those feet up and “jog on” 😃

[Greysurfer Graduate in reply to DiverIzzie]

Thank you. I just thought 30mins was the target for 5k and it is now clear I won’t make that by the end of the programme.

[Grandadmike Graduate in reply to Greysurfer]

There is no target time for 5K in the programme. The idea is to get you off of your couch to running 5K. However long it takes you’re still doing something many others aren’t. I graduated back in October (I think) and ran several 5K runs but never got below 37 mins. I then got lazy and stopped for winter and I have only started running again in last few weeks. At the moment I am managing 4K in 30 mins and still don’t feel quite ready for the 5K again. It will happen eventually and then if I can get below 35 mins I will be chuffed to bits.

[MarkyD Graduate]

We have a poll on this Couch to 5K site that asked folks the distance that they ran during W9r3. It has a great variety (just like the age, gender, fitness, weight, height, outdoors vs treadmill variety of members of this forum). Don't be deceived by the name C25K. That is a lovely short name, but the more accurate "C2r430m3xi1w" is not so memorable.

[Hidden]

Don’t be despondent! I graduated one week ago and have completed 2 consolidation runs this week of approx 3km in 30 minutes. I’m sure we’ll improve as we become stronger and fitter. Good luck 😉