Fast enough?

[Sarah1c]

I'm currently on week 6 but feel like I'm not going to run fast enough to get to 5k in 30 mins. Whilst I'm not precious about getting there straight away I'd like a goal that would get me there. What speed would I need to be running at to do 5k in 30 mins?

[backintime Graduate]

5k in 30 mins is 10k per hour.

I graduated last week nowhere near that, but it is one of my eventual goals (first one is to get to 5k at any speed). It seems most people aren't at 5k in 30 mins pace when they graduate (there's a nice poll somewhere on the forum)

[Sarah1c Graduate in reply to backintime]

What speed in kph are most people running at? I feel like I want so.etjing to work towards

[backintime Graduate in reply to Sarah1c]

I personally run between 6.2kph and 6.5kph (I'm on treadmill so it's very easy to tell you).

Not sure about anyone else's speed but I'm on the slower end of the C25k spectrum. I'm not worried, I'll get there eventually 😁

[Sarah1c Graduate in reply to backintime]

Thank you that's really helpful

[AlasdairW Graduate in reply to Sarah1c]

I run a bit slower than backintime.

I seem to average 5kph or just under - I get around 2.5km in my 30 minutes.

[Sarah1c Graduate in reply to AlasdairW]

Thank you that's really helpful

[SlowLoris]

I take it maths is not your strong subject.

Speed 10kph.

Pace 6 min/km.

That aside, it's important not to worry about this until after week 9, if at all. The aim of the program is to run for 30 minutes continuously. Not many people on here reach 5K in that time. Run like a Loris.

[Sarah1c Graduate in reply to SlowLoris]

Thanks for the sarcasm but I was meaning with the warm up and cool down aswell. More looking for a goal to work towards but appreciate the phrasing wasnt helpful

[SlowLoris in reply to Sarah1c]

Sorry. Couldn't resist it.

Seriously, it's important to keep to a pace that enables you to complete the program. That means running 30 minutes. It's a bit hard to calculate a pace that includes walking before and after because that would depend on the walking pace as well.

[AlMorr Ambassador Graduate in reply to SlowLoris]

Better not to include the walking, I am a graduate and ran my graduation run in 30 minutes covering a distance of 4km 243m. A few months later I ran a 5K in 32.25 minutes which so far is my PB for that distance.

I am now doing the Stepping stone podcasts with Laura which might get my 5K to just under the 30 minute magic time that many graduates of C25K dream of. 😊 🏃

[Sarah1c Graduate in reply to AlMorr]

Well done on your success and thank you that's really helpful

[e-beanz Graduate]

I’d say don’t worry about timing at the moment. Just concentrate on completing the 9 weeks at a pace that’s comfortable for you and you can work on speed once you’re doing consolation. I graduated back in December and have been building speed & distance my fastest 5k is 33.26 and that’s me really pushing it (without getting injured) and I’ve run 6.2k. It’s taken me a while and is still a work in progress but that’s the joy of running

[Sarah1c Graduate]

Thank you, really helpful

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing.........forget about numbers, we are all different.

Less than fifteen percent of graduates manage a sub 30 minute 5k by graduation.

Enjoy your journey

[UnfitNoMore Graduate]

Welcome and well done so far.

Your question is wrong though. The question to ask is “slow enough?” If you can speak in full sentences while running then the answer is yes.

The answer to your question is always yes.

Enjoy your journey.