Hi, first post and a bit late to this but am after some advice... I am an overweight non-runner (or was a non-runner pre C25k) and although I had cycled and swum a bit in the past - I had been inactive for a few years... so I am pretty slow pace-wise. Honestly do feel proud to have got this far (just did week 8 run 1) I am a serial excuser and yet I haven’t missed or delayed a single session so am very pleased in that respect BUT (and it’s a but(t) even bigger than my own as it wobbles down the road on my runs!) I am not covering much ground on my runs and I am not sure how to get to the elusive 5k after week 9...
I have been tracking my runs but have included warm up walks until the last two runs where I turned the tracked on only for the running sections and I covered only 2miles in 25 mins 😫 and then 2.2 in my first 28min run tonight (pushed a little harder after the disappointment of only 2 miles!) . I admit I was very nervous of pushing too hard for fear of having to stop and not achieving the non-stop running goals... And I felt good this evening despite a little increase in pace so feel more confident about this now..
But at this rate I will not be running the elusive 3.107 miles by the end of week 9...I’ve done the maths and we’re looking at 36 mins for that (ish!) So my question is... after I graduate, should I A) keep increasing the TIME and aim to cover 5K in as long as it takes whilst still pushing myself gently then aim to decrease the time OR B) increase my PACE and aim to cover move distance in 30 mins over the following weeks? Which approach is better? Or is it just a matter of which suits different people?
Thank in advance to anyone with the patience to have read this far into my waffle!
P.S. I have a 5k fun run booked in early July and I am determined to run it all.
Written by
Ineedtodothis
Graduate
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It is now well recognised that the name of this programme is not the best - but Couch to 5K sounds better than couch to 30 minutes . Re the 5k - I personally think it is better for you to get to the distance first and then worry about what time later So once you can run for 30 minutes - repeat that effort for a month or so and then start to increase your distance until you get to 5k - Consolidate that for a while - maybe another month - and then start to try to pace it all a bit faster. Once you can indeed run the 5k "strongly" but maybe "slowly"- you could revert back to intervals, by running saying 1 klm segments at a faster pace ( with a minutes rest in between) slowly increasing the number of 1k repeats until you are doing maybe 6-7 , then start to reduce the walking breaks. Slowlee slowlee catchee monkee
Thanks Bazza for such practical advice - I hadn’t thought of returning to interval training to increase the speed... I can see that working having gone through the C25k plan - I never imagined I could run 30 mins non-stop 7 weeks ago so I can now see how a similar approach might help me speed up once I’ve got the distance “strong and slow” (loved that!) really useful thank you x
Only 10/15% of C25k folk actually get to 5k in week nine, so have no fear you would be in the majority not the minority 😊
I've graduated and not run 5k. It doesn't matter. You are following a plan that gets you zero to 30 mins continuous running in nine weeks. How amazing is that!
There is an admin post somewhere that explains how to build distance or speed once you have done your 9 weeks. With luck one of the Admins will see your post and link you to it. If not, go have a look it's worth the read. Pushing too hard too soon puts you at risk of injury. So whilst running the full 5km in July would be amazing for you, maybe set out to enjoy your fun run first and foremost
Thanks so much for the reply... I shall console myself with the fact that I am in good company! And you are right a good aim is to enjoy running and not get injured! Thank you x
I just increased my time after finishing the course. I was only up to 4.1K after 30 minutes. My next run I just didn’t look at the clock, and focused on distance, and adjusted my pace, and hit 5K with a little bit of energy to spare! Not clock watching is very liberating, and let’s you focus on the distance. Work out a route which is 5K, then try to run along it.
Thanks... I like the sound of this approach - I do want to hit the distance as a priority I think - I didn’t want to find myself having never achieved 5k at the start of the 5k ‘race’ - at least if I’ve done that I won’t be too daunted. Thank you
I hate the c25k name. Its not about distance but time. Keep running and your pace will naturally improve. If you push to much you might fail and give up. Think how far you've come already and relax about the 5k.
I've just graduated and on my last run I was determined to get to 5k. It took me n extra 5 minutes and I felt it afterwards. I'm now going to do a few 30 min runs with bike rides in-between and build up my strength and stamina until I naturally get to 5K in less than 30 mins. Its about the duration and the distance will eventually build up. Don't push too =hard in case you do yourself some bother
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. Re the 5k - I personally think it is better for you to get to the distance first and then worry about what time later 
Am only managing to run 3.8K not 5K in 30 mins, am I very slow? How far do other 40+, female, novice runners run? Are there 40 min podcasts?
Week 7 - any advice how to up the pace?
Week 8 ... and I've just run 5K
Knocking on Week 8's door!
Will I ever get to 5k by Week 9? :/
