Wk9 Run3

[Cracker12]

Nearly at graduation point, however I am still so slow. If I run for 30 mins I am completing just over 2 miles. For the last 3 runs I have run for the 5k distance but it is taking me circa 48 mins. Age 41 this shows how unfit I was. So proud that I can actually keep running for that long as it was not possible at the start, the programme works! How do I speed up though? I would like to start doing park run but don’t want to be last. Any tips?

[LeeU Graduate]

Don't get hung up on the distance, only around 10% of people actually hit the 5k mark by week 9, the program's name should really be Couch to 30 minutes but that's not really got the same ring to it as Couch to 5k has it?

If you have completed run 3 or week 9 then you have graduated irrespective of the speed or distance you have covered. Congratulations, make sure you ask for your Graduate badge.

Now you have graduated you need to consolidate what you can now do, and then, if you wanted to, start looking at increasing distance and/or pace but that is entirely your choice and not something that is mandatory or even slightly required.

[ButtercupKid Graduate]

You don’t have to run 5k to graduate - I only managed 3k myself. If you’ve met the requirements of all 27 runs then you’re a graduate. Hearty congratulations 🥇⭐️⭐️⭐️ !

[damienair Graduate]

Well done. Just do what your doing for a couple of months. Build up your running legs. Your ready to try a parkrun now. Some people walk all 5K at a parkrun so don’t worry about being last. Plus every parkrun has a tail walker volunteer so it’s impossible to be last, that’s their job.😀

After a few weeks you could try some interval training, it’s a great way of getting used to running faster.

Damien

[sTrongFuse Graduate]

Simple tip: don't worry about it (or sweat, don't fret as I sometimes say). 2 miles in 30 minutes at this point is actually a great effort and well within what is average at graduation for the runners on here (typically 2-2.75 miles). There is a poll somewhere (which I'm sure someone will post the link to) that shows only a small percentage actually hit 5k in 30 minutes at graduation. The majority are in the 3-4k range.

My first 5k (which was my graduation run - oops, naughty me) was 39:22 on 7 May this year. My PB is now 33:29 which I ran on 15 June.

Will I ever get to the magical 5k in 30? Who knows? If I do, great, if not, it's no biggie, it's just the pace I run at.

FWIW, a couple of weeks after that PB, I ran my first 10k in 1:19:36.

The plan is all about building stamina and increasing how long you can run for, not how fast you can run. Whether you run 2k in 30 minutes or 4k in 30 minutes doesn't matter, you've still run for 30 minutes which is probably 29 minutes more than you could have managed before you started. The name is misleading, but Couch to 5k is a lot catchier than Couch to 30 mins.

Anyway, enjoy your graduation and just view that as the first stop on your journey.

[DiscoRunner Graduate]

You don’t have to speed up! I’m a massive fan of the Japanese slow jogging technique - a low impact style of running, that has enabled me to run for longer durations to get the distances - and without any risk of injury or any pain whatsoever!

And here’s an interesting thing - you burn the same calories running 5k in 50 minutes as you do in 25 - it’s the distance not the speed that counts!

I run this way all the time because it makes the running pleasurable while I’m doing it (rather than the relief that it’s over!). It’s also good for building strength and stamina. So if you want to run faster you’re better off training at slow speeds for the majority of your running anyway.

And some people have found when they speed up they enjoy the running less. So don’t be afraid to embrace the 🐌 if you find you like it!

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

Even if you think you are running slowly - there are several key parts to the technique so it’s worth watching the film a few times to catch it all.

[sTrongFuse Graduate in reply to DiscoRunner]

I can't be the only one that finds Maggie Jackowska gets more and more irritating the longer this video goes on. I know she doesn't mean to, but something about her gets under my skin...

[Bouncyshoes Graduate]

Hi! I wouldn't worry about your time, just looked at the results of our local park run which I plan to do at graduation in a couple of weeks time, and they range from 18.36 to 48.49. Parkrun isn't a race, just a friendly place with loads of nice supportive people. I know I will be the tail end when I first go but it will be great to see the PBs coming down over time. Good luck🏅

[AlMorr Ambassador Graduate]

Congratulations to you Cracker12 on completing C25K with week 9 run 3 and graduating, no need to run a 5K in 30 minutes. 😊 🏃 🎓

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the July healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated, once again congratulations 🎊 😊 🏃 🎓