Graduated Couch to 5K but not running 5K yet!! - Couch to 5K

Couch to 5K

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Graduated Couch to 5K but not running 5K yet!!


Hi all, I'm after some advice. I recently graduated Couch to 5k and am pleased as punch, however I've not managed to actually run 5k yet. I'm managing about 3.60 km, 30 mins running, pace of 8.24, elevation gain 22m via Strava. I've seen others running roughly the same but managing 5K, I'm a bit confused, can anyone advise? Thanks

14 Replies

Many people don't make it to 5k. I didn't either.

I finally made it yesterday 2 weeks after graduation in 45 mins roughly. It will come, don't worry. It was frustrating mentally to finish c25k without the 5k but the vast majority don't get it either (there is a pinned poll somewhere with the stats).

Just keep on with your runs and it will come.

Katiebrown4Graduate in reply to backintime

Thank you, that's encouraging, I'll keep enjoying my runs.

backintimeGraduate in reply to Katiebrown4

Be sure and let us know when you do get it !


You’re doing brilliantly, very similar split times to me. Just keep getting out there and it will happen. I always just keep thinking back to how unfit I was on Wk1 and that keeps me going. Good luck

Katiebrown4Graduate in reply to smcl2212

Thank you, I'll never forget the feeling after running the first 60 seconds in Wk 1 and feeling on top of the world. I do need to keep reminding myself how amazing running for 30 minutes is.


Don’t worry and don’t push it. Lots of us - as others have said - did the 3 x 30 minutes but not the 5K in the programme. Not only will it come as you run for longer, but you will probably speed up a bit too as you get more miles into the legs. But pushing too hard, too soon is a quick way to injury! 😱 There are lots of factors which affect pace, and time and practice will sort them out for you.

Happy running. 🎉😊

Katiebrown4Graduate in reply to Granspeed

Thank you, I've not posted on here before and have been running alone since I started in February. I wish I'd posted on here before, it really helps.

Kertesz in reply to Katiebrown4

Post away!! Post away!! It’s such a brilliant, supportive knowledgable community... and will remind you how fab your achievement is!! X happy running!

Katiebrown4Graduate in reply to Kertesz

Lush, thank you!

MuddledGardenerGraduate in reply to Katiebrown4

Good for you! This forum has kept me going, even though I run with others.

GranspeedGraduate in reply to Katiebrown4

Glad you’ve joined in now. 👏🏼 And do stay with it. This forum is as much for newish graduates as for those doing the C25K runs as such. We all need advice (and sometimes reassurance) as we go along, and this is a great place for information and help. Plus we love to hear about each other’s progress - the successes and the lumps & bumps as well!

Look forward to hearing more from you. 😊

Katiebrown4Graduate in reply to Granspeed

Thank you, I'm looking forward to chatting more.


Welcome to the forum and many congratulations on your graduation, fellow runner.

This guide to post C25K running may be helpful

Keep running, keep smiling.

MrsKCHGraduate in reply to IannodaTruffe

I am hopefully about to graduate so found this really useful- thank you

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