Do most people reach 5k at the end of week 9? - Couch to 5K

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Do most people reach 5k at the end of week 9?

I started the programme with the aim of running 5k at the end of the 9 weeks. I'm on week 7 run1 and by doing the maths, noticed that i won't quite make it to 5k. I'm only counting the run and not the warm up and cool down. I would just like to know if most people reach the 5k on a 30 minute run? Will my pace improve greatly over the next 8 runs? Thank you.

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I don't think many people reach 5k by week 9 , but don't worry you have plenty time after graduating to increase your distance . Good luck 😊

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Thank you, that makes me feel better. The 5k is important to me rather than the 9 weeks. I suppose I could do a week 10 and run 35 minutes, I believe that could be done .

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Yes , after graduating you can do a few weeks of 30 minute runs , then you can add small amounts of distance /time each week 😊😊

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Out of interest , have you achieved 5k + ?

I suppose a 33 minute walk on week 10 would be the way forward.

Thank you.

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I graduated on 15th of February 2019 , I've not managed 5k in 30 minutes my quickest is about 34 minutes. But I don't care I'm out running 3 times a week and loving it. Good luck 😊

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I'd be more than happy with that, great to hear that you are still running a few months on.

Ta.

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Nope... it’s rare... 10% or so do that. Don’t sweat it, 30 minutes running is 30 minutes running and delivers a great cardio workout. For now keep running at your pace... the time to chase pace is still a couple of months away... and then only if you have the desire to do so.

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This forum is so good for moral, thank you. I shall plod on.

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I plod on most days... those are the beautiful runs that I love... then my running plan gives me a speed day... and those are the awful hard runs that I pretty much hate when they’re happening. Luckily we get to run the former 85% of the time forever, some choose to run them 100% of the time, and I probably will once I have a couple of ambitions done.

Run happy, and you’ll keep coming back for more... it gets easier, you’ll probably speed up a little without hard work, and you can already run for longer than most people in the world!

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Great advice , ta. I take it that you have run 5k + by now?

My pace was faster tonight than last time , but I took an easier route. I also found my rhythm for the first time. Amazing feeling.

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Yeah... I’ve done 10k, consolidated, picked up a groin strain (running up the stairs) recovered and now about to start the journey to half marathon. I was close to 5k, but very proud of myself for not chasing it during the plan... it’s not important. While I have done 5k in 30 minutes, and 10k in 67, I do prefer to run a little slower.

I ran the whole of C25K and a few more weeks running up to the bottom of hills and then turning around and running away again! Nothing wrong with easy routes... took me a few months to actually take some on.

Being in the zone, rhythm steady, almost running without thought is wonderful.

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I am in awe, great achievements. Hearing stories like this give me the incentive to carry on. So glad you told me about turning around on hills. I live in w Wales, so surrounded by hills ! I might be pushing myself to hard.

Many thanks again.

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Yeah... I’m in the Peak District... can’t run too far without finding an uphill 🤣

I’m nothing special... you will be able to run any distance you choose as long as you follow a gradual plan to get there. C25K gives you a great fitness base, and also demonstrates how quickly gradual progression builds fitness.

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I'm amazed how quickly I have gained stamina. The programme is fantastic.

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"Being in the zone, rhythm steady, almost running without thought is wonderful."

That's where I like to be too.

Let the speed merchants zoom ahead :)

I was so far away from 5K in week nine, and I eventually got there when I extended my running time to 44 mins in juju's plan. Nowadays I can run for almost an hour non-stop. Still slow but equally amazing that I can keep moving forward for such a length of time.

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As t’others have said, most people don’t reach 5km. Maybe plan for a parkrun as your first run after graduation? That way you know you’ll be covering 5km and it’s great fun. Just take it steady!

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So glad to hear that I'm not alone. The thought of a park run sounds terrifyingat the moment. I'd be worried everyone else would have gone home before I reached half way .😂😆 Thank you .

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Naaah! Check the results of your local parkrun... the last person is always the Tail Walker, a volunteer who walks the whole course so that no one finishes ‘last’. But anyway there’s always plenty of people walking or run/walking the whole 5km. There are the few elite runners who will be 18mins and under, and then everything in between up to around 1 hour. It’s very inclusive.

Parkrun is a great way of keeping the running habit going.

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Parkrun is brilliant, I highly recommend it. I can understand people wanting to build up their confidence before they give it a go, but it's nothing to be scared of. Why don't you try volunteering or just go to one to see what it's like? Parkrun is for everyone, it's more about community than anything else.

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Clubberlang, after all these positive comments, I 'm going to go for it. I really didn't think these chats could enlighten and spur me on so much.

Local park run before the end of July.

Thanks.

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Good work! 🤗👊

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I am so far off 5k in 30 minutes it isn't funny, but I can run 5k and I can run 30 mins...what's an "in" between friends ☺

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That's what I wanted to hear. You have achieved what I long for, to run 5k. So pleased for you . I will persevere. Thank you.

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😂

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A more interesting question to me is ‘do most people COMFORTABLY reach the end of their first run when starting C25K?’ Would they be 10%? Probably not. 1% most likely. I was part of the 99%, a true walrus; hopefully this post will get 9 more replies, and will extrapolate out of 10.

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Fair point Tony. I must say some runs are far more manageable than others, I suppose so many aspects play a part e.g your mood, how tired you are, how well you feel on the day, weather etc.

Thanks.

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You’re welcome, the main idea is that if you’ve come as far as W7 you’re already Gold Medal at your own Olympics, no matter how far or how fast you go. From here on, with a bit of luck you only can get farther and faster.

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My husband has started calling me Paula Ratcliffe ! He is a sarcastic person 😁.

Thanks again.

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You could ask for a poll on that it would be an interesting stat to read

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How do I do that?

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Hang on Stephen_UK asked for one recently, he should know who to ask and what to say

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To start a new poll, you can send a message to realfoodieclub.

see Stephen_UK's reply below

I think this would be an interesting poll

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To start a new poll, you can send a message to realfoodieclub.

Not sure if it has been added here yet or not but I found this poll very reassuring: healthunlocked.com/couchto5...

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What an interesting question! The perceived wisdom here is that people struggle through week 1, often with gruesome depictions of near collapse, yet within 9 weeks or so are enjoying "lovely long runs" approaching 5k or more. My "journey" has been the exact opposite. I really found week1 quite easy, but struggled increasingly towards the end, when I only managed 3.2k. There are repeated postings that "you will be amazed at your progress with consolidation runs". Well not for me - after 50+ consolidation runs I can still only (just) manage 3.2k! I am 68, but we are told "age is only a number". Possibly too big a number for some! Good luck.

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Like you, I found the first 2 weeks a breeze. I had a shock when I had to run for 20 and even more of a shock for 25! I know think that 28 won't be that much of a problem - what's 3 minutes when You've run that long?!!!

Thanks for your support.

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No. Some do 5k in 30 minutes but they’re a minority. Some others get close enough that they cheat and run a few minutes more to get there in the last run. Others again continue to gradually increase their running time two or three minutes a week and get there eventually but not after nine weeks and not in thirty minutes. It’s all good.

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At parkrun the average time is a little over 30 minutes I think but you have to remember that includes people who’ve been running for years, not just beginners. My best 5k time is 31’25” and I graduated nearly a year ago.

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I am so glad I asked this question. You have all put my mind at rest and i realise I am on the right track - no pun intended. Hearing the average speed of a park run, also nade me feel good, i think i it's achievable some day.

Many thanks.

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I’m hoping just to do 30mins running no matter the distance! Tracked my last two runs 25mins and got to about 3.8K on both. Unsure if that means the 5k in 30 is in my sights or not 😂

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That's fantastic. Do you want to reach 5k eventually though? I ran 3.6 k on week7 run 1 so you would have beaten me in a race😄

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If i do it i will be well chuffed but my aim is to be out and active for 30mins! It’s the downhill bit on my last stretch that pushes me further 😂

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I changed my route tonight so I finished on a low - rather than a high climb! We have achieved so much, feeling proud now. Thanks .

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I know! I struggle now with doing any intervals, i prefer to keep going! Sometimes i have to shout or grunt out some frustration along the way, but keep the legs moving and before i realise it is over and i am a champion! 🥇

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You're so right. I've never been a runner and have always been in awe of anyone who can run up a hill. On week6 run 3 I had my timing wrong and finished on a gradual climb, I amazed myself as I kept going.

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I'm starting week 8 tonight, 8 weeks ago I was in awe of anyone who could walk uphill!

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Good luck, it's such a good feeling.

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Hi there - I agree with what others say, everyone is different and completing this by running 5K in 30mins is, for most people, not doable, I think with experience after graduation speed may improve, or may not. It’s your journey not a race.

I’ve just started week 9 and by my reckoning would probably do 5K in about 40mins. I’m okay with that as 9 weeks ago I struggled to run at all.

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Yet another great bit of advice, loving it.

You are so right 5k in 40 mins is a superb achievement. Ta.

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I’m on week 8, and I follow the Japanese slow jogging technique, which means it’ll be about Christmas before I get to 5k in 30 minutes! 🤣

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You're obviously not a quitter. I think I literally wanted to run before I could walk ! When I reflect, I can see how I've gone from zero to hero in such a short time. No wonder my husband calls me Paula Ratcliffe!!!!

Thanks so much.

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I was only managing about 4K when I graduated, it took me another 6 weeks I would say before I actually did a full 5k and then it took me 40 mins, still does :) Anyway I totally gave up on time and just concentrated on distance and worked my way up to 6k. I’m not a fast runner by any means so I don’t put myself under pressure trying to run the distance within a certain amount of time and I’m much happier that way plus I enjoy running now. Good luck!

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I have read in the past that about 15% reach 5 K at the end of nine weeks.

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Thanks for that, maybe the programme should be called couch '2 running 4 30 minutes! ' Doesn't quite have the same rung though 🤣😂

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It’s definitely more realistic and running for thirty minutes, whatever the distance, is a major achievement and great for our health.

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It took me 7 weeks of consolidation and a weekly parkrun to get below a 30 minute 5k. I would recommend park run and also Strava to track your pace. You need to be consistently running a sub six minute km to get there.

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I think my goal is 5k in 30 minutes. I've learnt from chatting to you all that it takes time and perseverance, but it is within my reach. Ta Huw.

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Hey HuwC, so at graduation... what distance where you covering in 30 mins?

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4.7k, I actually posted on here for advice and response was consolidation and park runs

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Brilliant result. Good to hear that you also enjoy running. I must say I enjoyed last night's run, the achievement buzz was even better though!

Thank you.

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Sounds to me like you’re doing fine, so stick with it, if you feel comfortable try a parkrun if you want, there’s no pressure to actually run - everyone is supportive, and it’s a great atmosphere. You get people of all ages and abilities, walking, running, jogging, children, dogs and pushchairs.

As for running before you can walk - you’re not actually me are you??! 🤪🤔 as that’s 1/2 of my problem lol! I also live in Wales so fully appreciate hills of any kind are nigh on impossible to avoid (as they are in some other areas in UK too) - do you have a park near you to do C25K as they tend to be flat?

Anyway good luck on the rest of your journey, you’ll be fine 🤗 x

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Such lovely comments, diolch.

I would have to drive to the park and at the moment am using back lanes, as they are just outside my door step. We have a gym up the road and have tried the treadmill, but the road is far more interesting. The fantastic part is that the hills aren't quite as daunting as they were.

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As others have said, a minority reach 5K in 30 minutes on the program. For me my graduation run saw me hit 4.3K in the 30 minutes. I have done a couple of Parkruns, more for fun, like a number I have used the first 5 minutes as a warm up walk and then tried to run the rest. I am currently doing consolidation runs and concentrating on pacing, before I push on to longer distances. Good luck and keep up the running, one of the most important things I think you learn over the weeks is to trust the program, it really does work.

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No, I haven’t but the 5 minutes walk at each end of the run gets me to 5K, so that’s good enough for me. I’d like to be quicker so I can do 5K in 30 mins but I’m more interested in getting fitter and losing some weight. It will come!

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Thank you so much. You've all helped me with motivation.

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I never reached 5 k by the end of week 9 and now only can do 5 k in 39.37 mins.

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The important part is that you have reached 5k, I would be happy with your time. Thanks so much for responding.

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I don’t really care how fast I go and doing 5k in 30 minutes is not my goal. I am more focused on being fit enough to run 5k in as much time as it takes me without injury and just enjoying the fact that I am at last doing something to get fit. Go at your own pace and don’t fret about time.

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My goal is 5k in 30 but speaking to you and others have made me realise I need to do it at my own pace and there is no real time limit. Enjoying the run is also important. Thank you.

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Hi. When I finished the C25K it was just short of 5k so over the couple of weeks since then I have just kept running until I hit the 5k mark and this is taking between 34-37 minutes x

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I think you and I have the same goal. Great to hear , thanks.

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I am glad you asked that question...i do 5k in between 33 and 34 minutes and cant really improve on that so far..i run 3 times a week and i thought it was the summer heat making me not improve my times but now i see i am not alone...good to hear!! P.S. my runs are in 29 to 30 degrees celcius the last few weeks.Keep on running!!

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Thanks so much for replying. Gosh, it's more like 6 degrees here! I can't believe how much the comments are spurring me on.

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I will be glad of some of that 6 degrees!!

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I'm only only just on week 9 and cant do 5k in the 30mins but I have done a couple of park runs and a 5k glow run whilst I was still doing the plan. I was really nervous for the glow run as I was still doing some walking but found in this and the park runs I was well able to complete the distance as long as I kept my steady pace. So you will be fine to complete a 5k just dont expect to do it in 30mins. Coming to the end of the 9 weeks I hate how slow I have to run to keep going for 30mins, so I'm going to go back through the plan using the timings to do a faster run and recover at the steady pace I've discovered I can keep up!

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I admire your commitment. Maybe you're being too hard on yourself, you have achieved so much. After saying that, I get where you're coming from. I would love to eventually do a 5k in 30 mins.

Thank you.

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When I finished the programme in January I was just so pleased to run 30 minutes and it wasn't 5k. I think the 5k is a little misleading as most don't manage that. The week after completion I ran my first parkrun in 37 minutes and that's 5k. I was so proud of myself. I'm still running and yesterday ran 6 miles and my PB for 5k is now 29 minutes! Enjoy every second of your amazing journey 😀😀

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Respect is due, wow, such a success story. I want to be like just you in a few months. Six miles !

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It's not an easy journey but does help if like me you become a little addicted and a bit obsessed 😀😀 My wife is ahead of me in her running and my daughter had managed 2 marathons in the last 12 months so it helps to have regular encouragement. I recorded a bit of a vlog on YouTube regarding my c25k journey. You should find it if you search John Densley

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Wow You've really gone for it. I shall take a look , thanks.

I get the addicted thing, also think I must be slightly competitive. Both are good to be.

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Wow! You knocked off 8 minutes in some 5-6 months, that’s inspiring and motivating

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Thank you. I try and run 3 times a week and have my club nights which help with strength and sprint work. Getting a bit quicker just happened 😀👍

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Hi

I finished the C25K 3 weeks ago and still not done 5k in 30 minutes. I am focusing on running for 30 minutes regularly 3 times a week to build up my consistency before I run further. At my pace I am hoping to run 5k in around 40 minutes and that will do me 🏃🏻‍♂️😀

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Thank you. All these success stories are great to hear.

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I did get to 5k within the length of the podcast, but that included the warm up and cool down.

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That's good going. I hope that I will too.

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I still don't reach 5 km in 30 minutes! But as others also said I can reach more than 5 km, i run 30 minutes up to almost 60 minutes.

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When I finished I was doing 5k park runs in about 35 minutes - but I was really happy with that as my aim way to get the distance rather than the time. It took a couple of months to get them to 30 minutes, which felt like a real achievement again.

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Fab! How long did it take you after completion to reach the 30 min mark. I had no intention of doing a park run before chatting to you all. Will give it a go in a few weeks or so.

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Good time to ask, as my first park run was exactly a year ago. For June and July I hovered around 35/36 minutes for quite a while - one of those 36 minutes was on holiday in Germany and I still think it's my best parkrun achievement. At the end of July I gave running some more attention and got a around 31/32 end of July first couple of weeks in August. Then it seems something happened on 18th August and I got a 28:59 (must have been a really good day) after that I did a few more around 31/32 minutes and I think It was end of October/beginning of November that I was constant below 30.

Having said that, we have a lovely flat local parkrun. Also, last week I was 30:03 and still really happy with that.

I know everyone is different, but perhaps this helps. We can kind of get 30 minutes stuck in our head. For me it was a great motivator to keep in my mind and I love that I can track the history of the parkruns I've done by looking at my phone. It turns out I can remember the days by looking at them and some of my favourites weren't the fastest, but instead when I've been a tourist at another parkrun, or when I've run the last stretch with someone I've never met before both pushing each other to get back. Go out and have fun :)

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So inspiring!

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Hi cadici.

I ran my first 5k at the end of the programme but it took me 43mins. For me the endurance was more important than the time.

I now run regular 5ks one to three times a week. On Sunday I am running fora medal so will let you know if my time has improved.

Just focus on enjoying the fact that you can run.

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You're so right, I have said so many times that I am not a runner, now I am ! That in itself is an achievement.

What medal are you going for? Is it in a real race or an app?

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I finished the C25K two months ago and still don't run 5k in 30 minutes, I'm just starting the Bridge to 10K and won't be able to run 10K in 60 minutes but that's ok, I'm just out there doing my thing. Enjoy your runs, speed is irrelevant :)

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What there's more ?! You've gone straight on to a new challenge ? Wow !

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Not quite straight in, I’ve done 8 weeks of 5k’s before moving on, just feel ready for a new challenge 😊

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I really hope I'll have your spirit to keep going. Great stuff.

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I graduated c25k a year ago now, and have still never done 5k in less than 35 minutes.

But hey, I have just this week managed to run for 10k in an hour and a good quarter, and I am perfectly happy with that!

I’m sure speed will come one day, if I ever feel it is that important!

Just enjoy your runs!

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I am in awe. Such commitment. You have become a serious runner, I feel like a complete amateur at the moment. Thank you.

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I love all the replies because you can get so caught up in getting to that 5k in 30 mins - think that's why I had my first bad run this week - when actually it's just about running & stamina - I would say for most people(?). Run and enjoy & know that every run - good or bad is still a run more than you ever envisaged the day before you started!

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Such wise words. I feel full of energy and still on a high today.

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Although I'm not obsessed with time and pace I did get myself a sports watch which helps keep a record of runs. It's nice to see improvement over the months and although not everyone's aim to get faster it tends to just happen as you get fitter.

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I use Strava and if I'm having a good run , thinking of the clock on the Strava urges me to go that little bit faster. I like it.

Words I thought I'd never say ' if I'm having a good run,' I'm a runner!🏃‍♀️💃

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I know what you mean, I titled a run 'steady.' I ran 5k and said it was a steady run 😀😀

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I did my penultimate run last night

Week 9 run 2

Including my 2 5 min walks total distance was 5.1k x

I don’t care really I’m running for 30 minutes none stop and 9 weeks ago I’d never have dreamed just before my 58th birthday week it was possible

Just enjoy I seem to quicken up a little near the end strangely

Xxx

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From what everyone says , you have completed in an excellent time, many congratulations. Thanks .

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Some do, some don't.

The important thing is being out there for 30 mins and getting something back from it, and feeling good for it.

I would say a far better question is how many people are still out there running as a result of the programme?

I'm happy to report that 18 months on from starting the programme I can do 18 mile trail runs that make me happy and that I'm just a couple of runs away from my goal of 20 milers. 👍

Find what makes you happy and do that 😁

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Good point, good question. It would be great to see some survey results.

Out of interest, why do you still use this forum as you are now a hardened runner? Is it kingship or motivation ?

Thank you.

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It's to give back to the community I got a lot from. I don't respond to as many posts as I'd like to now but I still watch how people are getting on and try to help where I can 👍

I'm also on the B210k and Marathon boards.

It's kind of like family... you might grow up and move away but you always come back for the big things 🤣

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I see, how lovely if you. I know what you mean, I feel I have made friends !

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I wrote the same thing a few days ago because I wondered if I was going too slow. Just keep doing what you’re doing and get to your 30 mins then work on your distance. I’m on W9R2 tomorrow and I’m hoping to do my 5K in around 35/36 mins.

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Thank you Tony. In theory you could make 5k in around 2 to 3 weeks. Good luck.

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The vast majority don't, and I was no exception.

I graduated at the start of May, running about 4k in 30 minutes. I now try to run 3 times a week: 1 shorter run, on 5k (usually parkrun) and one longer run. My best time for 5k is 33:30 and my longest long run is now 8k in an hour (and a couple of seconds).

The plan is really just to get you started and get you running for 30 mins. Once you graduate, you can start finding out (sensibly, of course) what you are really capable of.

Good luck.

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I think finding a rhythm was a real turning point for me. All these comments are positive and so honest. Thank you.

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I was nowhere near at the end of W9, but settled into my 5k in c.42 mins at my standard shuffle pace... I’ve done that consistently now for the last four weeks since graduation, and don’t seem to be getting quicker, but today did 6k, which felt great. Slow, but great, and again pretty much at my SSP. I had been on a bit of a downer that I should be faster for my age, but I just keep remembering W1R1! I think I am squeezing a few seconds off the SSP now, and I am going ultra-mentality in distance/time over speed :) 13 weeks ago the 60s interval nearly finished me off, and today I ran non stop for 6k and 50 minutes!!! (I was elated but pretty much done at the end though ;) )

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I've had so many replies but not one person has said they managed 5k in 30 mins. It might be that they don't want to brag! It would be nice to hear why and how they managed it, have they always done some form of exercise? Did they run for their school or have they got the shear determination? It would be interesting to know.

Edina, you've hit the nail on the head, you think how far You've come , I bet you never thought you'd reach such a goal.

Thank you.

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I'm a 66 year old male, chain smoking alcoholic, but I still like to walk, jog and run. When I came across this site, 5 klm in 30 minutes, I gave it a try, did it in 38 minutes. And now if I push myself, I've managed 33 minutes a few times. I don't follow the plan, but agree with the interval concept. I walk, slow jog for 30 minutes ( gets my blood oxygen levels close to normal) before I start my run. I then jog for 150 meters, build up speed and run fast for 150 meters, then jog for 150 meters, then walk for 150 meters to get my breath back, then repeat, jog, run fast, jog, walk and so on for the 5k. I measure my distances by light poles, they are 50 meters apart. Anyway, just thought I'd comment, I live in Australia. It's good to read the posts here, cheers.

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Glad you explained about the lamp post, I couldn't see how you could have been so exact 🤣. It must be harder to run in your climate, it's normally cold in Wales !

Thank you for your time

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I am starting week 8 this weekend and can confidently say I am nowhere near achieving 5k in 30 minutes! I am focused on running non stop - albeit at glacial speed - and if I make that, I can build on that. I read that only 15% of peeps manage 5k in 30 minutes by the end of the programme- guess I am in the majority 🙂. Happy running!

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You're in good company 85% of us are in that group ! Thank you , good to know that I'm on track.

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I am going to finish week 8 this morning and so far have done 4.2k so doubt I will make 5k in week 9. Keep going and we will get there in the end.

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You've done well. Thank you, it's good to see where people are at.

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I’m so glad you’ve asked this question as it’s something I’ve been pondering myself. I use Map My Run alongside the C25K app to track the km’s and I’m about to start week 9 but the longest run so far has been 4.29k so I’m unlikely to reach 5K by the end of next week. I tend to run quite slowly so I’m not reaching the target in the time set. The other problem for me is finding enough distance on the flat away from busy main roads which isn’t easy in my area. There is a circular run around the my area which is 5K as I’ve done it on my bike but it’s all main road and I find the fumes tough on my breathing. As someone else has said I think just doing it threee times a week is the important thing. Distance and speed if you want it, will come in time.

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You won't be far off, fantastic. I've thought of running on a race track but the monotony puts me off. I'll stick to the hills. Thank you.

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I’d be happy running around a track, it wouldn’t bother me and I have one five minutes from me but only athletic club members can use it, so roads it is 😟

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Not me! Just completed and I reckon with another 5-10 mins I get to 5k

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That's exactly what I hope I do too. Thank you.

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Many people do not, in fact I think the poll shows that 10% reach 5K in 30 minutes so you are in the majority do not worry.

I graduated recently, I am hitting 4K in 30’minutes and now building on that in consolidation, I do not mind because it’s a goal to carry on running.

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Absolutely. I met a 12 year old boy this week that was on week 7 too, really nice to chat about the process. Thank you for your reply.

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Thanks to all of you for these comments. I have just done my first 30 min run of week 9 and measuring it on google maps it was 4.2 km That will do for now, it’ll have to l’m exhausted! Good to know that not reaching 5k is normal

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When you run alone , or if in my case with the dog, who doesn't really count, you have no one to compare to and can't estimate how well you're doing. I'm glad I asked the question and am astounded that so many people, like yourself, gave taken the time to reassure me. Thank you.

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I wouldn’t worry about achieving 5K at this stage. People do get a little hung up and even upset that they are not able to do 5K at the finish, I’m sure some would see it a failure 😢 or others push themselves so hard to achieve that they pick up an injury. I don’t think you realise what a journey it’s been. Think of the achievement from the beginning to now and be proud. Finishing the programme is only the beginning in my eyes. It’s a bit like learning to drive. You learn to pass your test and the experience comes after the pass. The programme gives you the foundation to build on. I graduated for the 2nd time Saturday and did 4K in 30 mins. I’m happy with that. Onwards and upwards. Good luck with your journey. 🏅🏃‍♀️🤞

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Wow, so many helpful replies 😁

I graduated on Saturday, I did 4.69k in 30 mins, average pace 6.27 but like you, I would’ve loved to get to 5k by the end of week 9 but that was good enough! My run tomorrow I’m going to carry on till I get to 5k and see how long it takes, if I can manage the extra minutes! Good luck with the rest of the plan, you’re doing an amazing job 👍🏻

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You can do it ! 5k is definitely the aim for us both then, although I'll be delighted when I run for 30 minutes. I'm managing 25 , one way or another, so it's very doable. Thank you and congratulations.

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Did you make it to 5k?

I graduated last week and this week ran 5k. I feel super human !!!! It was mainly on the flat or down hill, but I did it 😁

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I've just started the couch to 5k on friday, a few friends invited me to our local 5k park run saturday so thought why not.. only 2nd day of running in 4 years and I done the 5k in 40mins. I think you will manage to 5k in half hour keep your mind set at the target you want. Good luck xx

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How my goodness, well done. Thank you for the much needed encouragement. I'll get there .

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I had friends with me for great support who kept me going xx

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Great thinking ta.

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