Couch to 4.5k!

I finished the c25k 2weeks ago, but only managed 4.5k in the 30 mins 😒. Does anyone know of any good phone apps to pace myself to the 5 k? I know i have to run 1k every 6 mins but is there an app that beeps or tells you how far and how fast i am running? Thanks.

[Hidden]

That's great, well done! Many people will tell you that despite the name, many don't run 5km in 30 minutes. I'm one of them. Personally, I just carried on the extra minutes to hit the 5km once I'd completed the program.

[damienair Graduate]

Perhaps Strava. I use a Garmin Forerunner 15 running watch, which I bought 2 years ago on eBay for £20. I have it set to display my average pace in Km per minute. Problem with Apps is that the GPS on your phone will never be as accurate as a GPS Running watch. A running watch is a good investment if your running long term, but you don’t need anything too fancy or expensive.

I was a long time waiting to do 5K in 30 mins after I finished C25K.

Damien

[UnfitNoMore Graduate]

I don’t know of an app that does that as such... they all have plans that will prepare you for a 5k race... the one I use if set for 6 months training, takes the long run to 16k as part of the process.

What I’d recommend here is first getting to 5k at your pace by starting to lengthen one of your runs to 33/35minutes and adding to it weekly, surpassing 5k as a first step.

[steviej99 Graduate]

Dont be sad steve2461. Apparently only 10% of c25k ers do 5k in 30 minutes on graduation. I graduated in January. My 5k time has come down from 42 minutes to 36 minutes and although I would love to get to the 30 minute mark its some way off. 10k per hour for 30 minutes is just too quick for me at the moment! Pace and speed come naturally the more running miles you get in your legs. UnfitNoMore advice is perfect. Get a decent running watch, I got the Garmin 235 which is old now and you can get for a good price. You can then find your comfortable running pace and look to extend your runs gradually using that pace. When you get to 5k and longer you will find your pace will improve over time. Good luck and enjoy your running

[DiscoRunner Graduate]

Takes me about 50 minutes to run 5k - so you’re a blooming 🚀!

[JaoJao in reply to DiscoRunner]

Hey DiscoRunner I am the exact same! I am in W4 so it’s not bothering me too much, I hope as the weeks go on I will be as close as I can but it’s no biggie if I don’t hit 5K in 30 mins, I’ll do the extra time if I need. Where are you on the plan?

[DiscoRunner Graduate in reply to JaoJao]

I graduated back in January! It’ll be 6 months since I started c25k soon so I’m going to go for my longest slow run yet! Ive been adding time to one of my runs and been consolidating that at 50 minutes (cos blimey 50 minutes!!) and have done one hour long run - 7k! I’m going to do a circular run looping round Barnes Bridge & Hammersmith Bridge - to mark my 6 months - nice and slow Japanese slow jogging style! And see if I can run it all! Thing with the slow jogging it’s physically pleasurable to do it!

Writing this is still pretty astonishing, when I look back at how hard that first run was. The physical changes are wonderful and there’s the mood elevation too! So stick at it, slow down if you need to, and enjoy!

[PVH1 Graduate]

Hey Steve2461...I have Samsung Health app on my Samsung phone and it allows me to state

the distance I want to run. It will then give me verbal updates at each km, how long that km took, the average km pace, how long you have currently run and then finally how long will take to complete 5km at your current pace. It you look at one of my post, it will show the break down of one of my runs.

[IannodaTruffe Mentor]

Getting distance on your legs and following the advice in the guide to post C25K running to spend 75-80% of your running at an easy conversational pace, then pushing pace for the remainder will build strength with which you will be able to run faster.

Runkeeper can give you a current pace or average pace at any time or distance interval you select.

[Purplemini Graduate]

The App Endomondo does what you are after. At each Km it tells you how far and the pace for that km. You can save the run and look back at your progress. It’s free (you can pay for some further features but I don’t think that’s necessary) 👍

[Peggy254 Graduate]

Hi Steve - I was similar to you and as soon as I graduated tried the park run. Managed 5K in 35 minutes 42secs. Since then I’ve been using Map My Run. This tells you when you reach 1K, 2K etc and your time/KM and split time.

I’ve managed to knock a couple of minutes off so I’m obviously getting a little quicker.

[Beginner-with-dog Graduate in reply to Peggy254]

I've used the Map my Walk App for years whilst dog walking and it's fitting in well with this too. I only use the free version too

[JaoJao]

From the advice I have read you need to move onto consolidation, there is no miracle app that will speed you up, your speed is your speed and practise will make perfect or near perfect. Don’t stop now, keep going, you’ll see the changes come. You are not alone with this very question, loads of people wish to do 5K in 30 mins, only about 10% of c25kers actually achieve that by week 9.

[Tony1978 Graduate]

I am not a graduate yet, still learning by running (next is W6r3), reading and asking. You graduated two weeks ago; probably about 10 or 11 weeks ago you were struggling to run the dreadful W1R1, than the magic happened, and now you happily run continuously for 30 min. Still not good enough for you, not getting far enough, fast enough. I am crawling through week 6, but I only dream about park runs and bridges to 10k. Are we there yet?

[robew88636 Graduate]

First, congrats on completing the runs. Try C25K+ for increasing stamina and endurance.

nhs.uk/live-well/exercise/c...

About apps, strava seems to be the most popular among runners. I also like NRC (from Nike). These will give you a fair idea of speed and distance.

Keep running.

[HuwC Graduate]

Well done on getting to where you are today. It took me about 2 months of running with the week 9 for consolidation and Strava to help with tracking my pace to get a sub 30 minute 5k. I also did one long run per week where extending the time by 10 per cent a week until I got to 10k. That really helped my speed as well as parkrun - surprising how much faster you can go with others running faster than you. Park run pb is currently 28:46. You can definitely get there with practice and patience.

[ButtercupKid Graduate]

I graduated in February and I’ve never beaten 3k, so don’t worry ! Hope you find an app that suits. Bridge to 10k is a really helpful forum to use x

[_wayneLad Graduate]

Hi Steve I use Map My Run on android and it works a treat and is free. Seems to be accurate and does what it says on the tin. Keeps you updated during your run so you know how your doing. Tried Strava but had hassle with GPS. Looking on the web loads of people have had same issues with it. All the best !

[Hidden]

Thanks all for all thr great replies. I have started to go faster, but i think I’ll go for distance tomorrow as alot of you have recommended. So wish me luck for my 5k attempt! It wont be under 30 mins but i just hope i can get it now 😊

[Hidden]

Well, the good news is i ran 5.2k! 🎉🎊

The bad news is that i got to 3k then walked for 3 mins. Just too much out of breath again. I ran the rest though. Another 2k. A total pace of 6.13! So not all bad 😬