How to tell if you’re on track for 5k in 30 minutes

[Walk2Run]

Is there a way to work out if you’re on track for doing the 5k in 30 minutes by the end of the 9-week programme? I’ve downloaded Strava and already had MapMyRun but they both give pace over the entire workout so including the walking sections. Anyone know of a way or app to see how you’re doing on the run-only sections? I’ve just completed W5 btw.

[IannodaTruffe Mentor]

Just set the tracker for your running intervals only.

[Walk2Run Graduate in reply to IannodaTruffe]

Thanks. I’ll see if I can set it up to do just that.

[Feeling_Runderful Graduate in reply to Walk2Run]

On MapMyRun I have set it up for a delayed start so I start it and then you do your walk and then it vibrates after 5 minutes and says start your work out and that but it logs!

[Redcat19 Graduate in reply to Feeling_Runderful]

Thanks for info. Useful to know.

[Walk2Run Graduate in reply to Feeling_Runderful]

Good tip. Thanks.

[Buddy34 Graduate]

You could start strava after warm up walk and when you finish your run 😊

[Walk2Run Graduate in reply to Buddy34]

I could indeed but I usually just want to get on with it!

[UnfitNoMore Graduate]

Assuming you’re on the one you version of C25K, your last run was 25 minutes straight, so if you start Strava after the warmup walk then you’re looking for 6 minutes per km or about 9:40 per mile depending on your preferences. If you started Strava at the start of the warmup, then looking at your splits/lap time would tell you how your pace was in km/mile 2 and that would be a good indication, especially if your pace was pretty even.

There’s no requirement to run 5k in 30 minutes in week 9, so I wouldn’t worry about it one little bit... good conversational paced running is the best way to build endurance and fitness... if you’re running that way and are even close to 6 minute kilometres then you’re capable of running that time.

[Walk2Run Graduate in reply to UnfitNoMore]

Thank you.

[Bluepup1 Graduate in reply to UnfitNoMore]

I have been starting to wonder how you can judge it, so thank you for posting a reply (I’m on W7 - I’m happy to follow the tortoise and hare principle lol but always good to have knowledge at the ready) 🙂

[FredaFantastik in reply to UnfitNoMore]

What's the one you version????? I just downloaded couch25k. Was that the wrong one then?

Also. I have a Samsung and although it let's me save my progress it doesnt five me a map at the end for me to then share but it does on iphone. Again, does that mean I have the wrong version of c25k app? Havent heard of one you version b4?

[Richard7 Graduate in reply to FredaFantastik]

play.google.com/store/apps/...

[FredaFantastik in reply to Richard7]

Thank you. That's the one I already had installed. It says how to tell if you're on track. On track with what tho? I'm new to running

[UnfitNoMore Graduate in reply to FredaFantastik]

Sorry I was out... there are several different versions of C25K, the One You (NHS) one had a straight run in the last run that @Walk2Run had done. All versions work!

[FredaFantastik in reply to UnfitNoMore]

That's totally confused me what you said. Not to worry

[Richard7 Graduate in reply to FredaFantastik]

Use the one that I posted above. It is the one that is linked to this forum. I used it myself.

As for are you on track.

The program whilst it is called Couch to 5k is all about getting you running non stop for 30 minutes.

I graduated in late 2017 and didn't run 5k until the January the following year.

I did record all my runs from week 2 to see what I was doing but it never occurred to me to try and remove the walking parts.

Fundamentally as you progress through the programme your fitness will improve which allows you to run the full 30 minutes without stopping. Don't worry about speed, as I am sure you have read on this forum try to keep it at a conversational pace - whatever is comfortable for you. Once you graduate you can go on to work on your speed or increase your distance as you wish.

You are on track if you complete each week 😀👍.

[FredaFantastik in reply to Richard7]

Okay. So. For me to record all my runs. Would I record the intermittent 60 second runs which will equal 8 mins? Is that what you mean?

[Richard7 Graduate in reply to FredaFantastik]

No ... If you want to record them - just start it at the beginning of the run. Include the walks too - that's what I did. Your focus should be on enjoying (trying to 😉) the run not keeping starting and stopping an app. If you want to check out how your runnybiy went then you can simply look at that section on the web site eg Strava. But I would say record if you want too so you can look back on it. But judge how well you are doing not by speed but did I finish the run.

[FredaFantastik in reply to Richard7]

Okay. But on my samsung it says start and then you get the trainer speaking and after that all I get is pause. So I dont know how I would record just my runs and...it doesnt give me a map of what I've run either . Wanted 1 to motivate me you see

[backintime Graduate]

If your speed in the running parts is 10 kph or over then you're on track, less and you're not.

That being said, as mentioned in the previous comments, the speed doesn't matter, you build endurance from the programme and can graduate the "c2 30 mins running" at the end of week 9 without having run 5k. I certainly hadn't run 5k when I graduated.

Adter the programme you have all the time in the world to work on your speed.

[FredaFantastik in reply to backintime]

On the c25k app on my samsung once I've started it doesnt tell me the speed that I'm going or how many miles or K I've done. How would I find out?

[Walk2Run Graduate in reply to FredaFantastik]

Don’t believe the C25K app gives information like that. What it does is talk you through a 30-minute walk/run. To find out distance and pace you’ll need to use another app along side it - MayMyRun, Strava, Endomondo or anything similar.

[Coolcookingteacher Graduate]

Remember Laura's words Distance over speed....Stamina over speed! We all want to be faster but just go with how you feel. Our biggest competitor is voice inside our head!

[Walk2Run Graduate]

Thanks everyone. I’m not fixated on speed but was just curious to know what speed I was running at.

[Slugonarazor]

Just use Strava it logs your distance and time I am 2nd week in and just done 5k in 30mins

[ArthurJG Graduate]

You’re probably on track to do it but not in nine weeks: that’s how it is for most people. My best time for 5k is 31:25 and I graduated nearly a year ago but I hope to get there eventually. But I’ve had a great year of running which I’ve thoroughly enjoyed without ever doing sub 30. The average time (average remember, not slowest) at many parkruns is over 30.

[Tasha99 Graduate]

What was your pace during that 20 minute run? You must have a 1k split in there. If you look on the run in Strava there should be bars showing pace per km.

[Walk2Run Graduate in reply to Tasha99]

My best split was 7.19 so let’s see what happens in the next 4 weeks.

[Tasha99 Graduate in reply to Walk2Run]

So that’s about a 35 minute 5k 👌🏽 Don’t think about pace til after graduation. Took me another 6 months to get sub 30.

[Walk2Run Graduate]

I’m happy with how things are progressing was just curious.