New here

[backintime]

Hi, I am so glad I found this forum, it will be nice to be motivated by others instead of just myself !

I started the couch to 5k 7 weeks ago, just did W8R1 this morning. Everything is ok but I was wondering if anyone had any tips for going a bit faster. I managed to do a few extra minutes this morning so I'm not worried about not finishing the programme but after 9 weeks I know I won't be running 5k. While I am happy to be doing 30 mins of running without stopping, I really want to get to 5k and enter a 5k run (not to race, just to say I did it). Anyone got any ideas ?

I had a look around and this forum seems very motivational and supportive, it'll help me to drag myself out of bed at 5am 2 days a week (first run is on a Sunday so I can do the new week run calmly).

Thanks again

[Tasha99 Graduate]

Don’t think about pace at all yet! Just get through it. When you move onto longer runs, say bridging to 10k, you’ll build page. Also by doing some hills. But don’t do that yet. It took me 5 months to get to sub 30 after graduation! Get yourself to a ParkRun- fantastic places!

[UnfitNoMore Graduate]

Welcome.

Top tip on going faster right now... don’t do it! Wait until the plan is done, then consolidating on running either 30 minutes or your current distance is strongly recommended. After that, the first thing to do to go faster it to build a bigger “tank” by extending one run. Once that’s built up a bit you can go short on another run occasionally while pushing pace in a “tempo run”. As your tank gets bigger you will find you pace rising slowly, and the speed work gets you used to a pace. One of the best ways to get into this is by joining our sister forum, Bridge to 10k and following the plan there in the pinned posts.

Great job so far... enjoy closing this plan out.

[robew88636 Graduate]

Once you finish C25K and are comfortable running for 30mins on a regular basis, you may want to refer to C25K+ plan (Link below). Alternately, you may wish to join B210K (bridge to 10k) or HM groups here.

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

[JaoJao]

Hey welcome to the forum 😊 it would seem that only 10% of people on the c25k journey actually manage 5K by W9R3 so don’t be disheartened, it’s normal.

You should read the faq articles on here there is loads of good advice, maybe the one about post c25k will help you out on this topic.

So what is your time / distance at the moment?

[backintime Graduate in reply to JaoJao]

Hi, I am currently running 28mins at 6.3km/h or 25 mins at 6.5km/h. I'm on a treadmill so it's easy to know.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

C25K is designed to build stamina and basic endurance.........speed comes later.

If you look at this poll of graduates healthunlocked.com/couchto5.... you will see that less than fifteen percent manage a sub 30 minute 5k during the plan.

Stay at an easy conversational pace.

Enjoy your journey.

[ButtercupKid Graduate]

The majority of people haven’t run 5k by graduation - I only managed 3k myself - so don’t worry: if you haven’t got there by then it makes a great next target.