5k in 30mins?

[Joggingonthewildside]

Is this realistic and how fast would you need to run to do 5k in the allotted time ? I was looking at a FB memory of 9years ago when I did a timed 5k run in 37 mins ..slow I know but not 30 mins .. any thought or is the app just designed to get one running for 30minute stints ?

[ktsok Graduate]

The 5k is a misnomer; C25K is a catchier title than ‘Couch to 30 minutes’ or C230M! The aim is to get you running for 30 minutes. Only a small percentage run 5k in 30 minutes within (or without!!!) the 12 week programme.

A 6 minute per km pace is required to hit that time...

[Joggingonthewildside Graduate in reply to ktsok]

Well that’s never going to happen 😂

[ktsok Graduate in reply to Joggingonthewildside]

Join the (very popular!) club 😉

[Crolla in reply to Joggingonthewildside]

Don't be too sure. It took me a while, but I can, a year later, run 5k in 30 minutes. This includes time off on the injury couch, and some weeks when I only managed one run, but I got there in the end. One thing that helped when I came back to running was trying one run at speed, but for 20 minutes, a 30 minute run and then a longer run.

[Oldfloss Administrator Graduate in reply to ktsok]

9 week programme..

[ktsok Graduate in reply to Oldfloss]

Hehe. It’s been a while!

[Oldfloss Administrator Graduate in reply to ktsok]

X

[AlMorr Ambassador Graduate]

C25k is designed for you to run continuously for 30 minutes, not necessary a 5k in that time, only around 10% of runners can run a sub 30 minute 5k by the time they graduate.

[Joggingonthewildside Graduate in reply to AlMorr]

Ok thanks for that

[davelinks Graduate]

What you think is slow is fast to a lot of people here.

It doesn't matter about speed, but just to be able to slow jog for 30 mins is all that's required to graduate.

[Joggingonthewildside Graduate in reply to davelinks]

I’m very slow I have to say but loving it ..2 runs away now !

[davelinks Graduate in reply to Joggingonthewildside]

Well done!

[Oldfloss Administrator Graduate in reply to Joggingonthewildside]

Slow rocks!!!

[Blackcat66 Graduate in reply to Joggingonthewildside]

Glad to hear you're loving it. I graduated on Wednesday with what has become my standard: 3.8k in 30 minutes. Not long to go now - all the best!

[Paddywak Graduate in reply to Joggingonthewildside]

3 runs away for me. How was that extra 2 minutes????

[Joggingonthewildside Graduate in reply to Paddywak]

I didn’t really notice the extra 2 minutes and if it hadn’t been for my tight calf muscle felt I could have done more

[Oldfloss Administrator Graduate]

Check out the FAQ post for Newbies..it explains it all. The name is an oxymoron..it is catchy ...the idea..5K or running for 30 minutes after 9 weeks..

Just run..and enjoy x

[Papillon17 Graduate]

It can be achieved but certainly would build up to it. Good luck with your last couple of runs.

[damienair Graduate]

It’s not impossible. I was a total couch potato. I graduated from C25k two years ago. My first Parkrun took me just over 39 mins. I worked hard to get to a time of about 32-33 mins for 5k. This year I started doing interval training and bit by bit I brought my 5K times down to about 26 mins for 5k. I got used to running faster and I also lost 2 stone in weight which was a great help.

If I can do it it’s not impossible. I must admit I never thought I’d do it. But bit by bit and one run at a time it can be done.

Damien

[Joggingonthewildside Graduate in reply to damienair]

Wow impressive !

[Elisabeth3 Graduate in reply to damienair]

Oh, 26 minutes is great!

Of course, any time is good, and any distance is good. Therefore the programme takes you away from the couch.

[damienair Graduate in reply to Elisabeth3]

Exactly. And as you get used to running the better you feel. As you start to feel better about yourself you start to make other positive changes, and it becomes a very healthy circle.

Damien

[Elisabeth3 Graduate in reply to damienair]

Cannot agree more.

And your weight loss also helped you a lot. And me, too.

[Stephen_UK Graduate]

This may be helpful or reassuring:

healthunlocked.com/couchto5...

[Joggingonthewildside Graduate in reply to Stephen_UK]

Thank you

[Cadici]

I asked more or less the same question 2 months ago. I had 135 responses and not one of those wonderful people had managed 5k in 30 minutes. Apparently only some 15 % do. I completed couch25k last week and I didn't quite make the 5k either. The whole point of the programme for me was to run the 5k. I pushed myself that little bit further and ran on the flat, and made it to 5k . One delighted runner.

Keep going , you really can do it. Aim for an additional few weeks and it'll be in the bag!

[Joggingonthewildside Graduate in reply to Cadici]

Thanks for that .. I agree that most of us when we start think we’re going to complete 5k and to be honest it’s a bit of a disappointment to know it’s probably not going to happen

[Run46 Graduate in reply to Joggingonthewildside]

You will complete 5K, it just may take you a few more weeks and a few more minutes on your run. I was happy that I struggled to do more than 4K when I graduated last month, it gave me something new to aim for 😉

[Elisabeth3 Graduate]

I have never run 5k sub 30.

And I can't see I will ever do.

[damienair Graduate in reply to Elisabeth3]

The best 5K runs are when the watch beeps at the 5K point and you feel comfortable and capable of more. They are the holy grail runs no matter what pace you run at.

Damien

[runningdad Graduate]

I did manage sub-30 mins, but it was not a conscious thing. I just stuck with the programme and pushed myself a little bit each time. I’m now around 26 mins for 5k. After graduating I spent a good number of weeks consolidating and eventually it all came together. At the start of my running journey I never thought I’d be able to run any distance in any time; but now I’m in the midst of trying to reach 10k (using Ju-Ju’s Magic Running Plan). I try not to think about the time just now, achieving the distance is the focus for me. (Though for others the focus is the time they run for rather than distance). My target time will come later, the point is I guess we’re all on our own journey and so our measure of success will vary. You are doing a grand job, just keep going and believe in yourself.

[Joggingonthewildside Graduate in reply to runningdad]

Thanks

[pogol]

You are a star for just completing the programme- set your own goals don’t be put off by time be motivated by your endurance. I have never managed a sub 30 5k but I have run over 20 Parkruns that blows me away each time- happy running 👏

[IrvingWashington Graduate]

It is possible. I ran my final run of C25K in 28mins. However in the 2 months since I have never got close to that time! I think you have to just keep running at least 3 times a week and your stamina and speed will improve. I am still amazed by the times of Park Runners who can smash the 5K course in about 16 mins!!!!

[Tazzy_wazzy Graduate]

I’ll be running 5K eventually, lol. I’m sure you’ll do the same as everyone here and enjoy the run regardless of how long it takes.

[Shubo Graduate]

I was totally gutted when I finished Couch 2 5k and was hitting about 3.5 k. I started my 10K programme and immediately hit 10K at 41 minutes.

I get hung up on distances but there is really no point, when I graduated C25K I could run for 30 minutes - that is celebration worthy.

5k in 30 minutes may come eventually to you but it may not.

[Silverfox1943 Graduate]

You will get loads of good advice from this forum but remember that the people cover a wide range of ages, sizes, and previous experiance.

Before pushing too hard remember you may because of your circumstances need more time to consolidate what you have achieved.

I started c25k last Sep and completed in Nov. I was 75 then. Did regular 4 - 5ks after that and in April my first park run in 35 mins. Because I had been pushing it now have achilles probs but doing shorter runs 2 - 3 times a week.

May do a park run tomorrow but it will be walk/run/walk/run. No PBs until I feel realy comfortable, but who cares just happy just to get out to do something/anything.

Regarding records my grandson broke the Wallsend Rising Sun park run UNDER 16 mins New Years day this year; he was 17 and 2 months. There were about 700 runners.

[Joggingonthewildside Graduate in reply to Silverfox1943]

Wow your grandson did amazingly well ..I’m 65 and am having prob calf strain trouble but like you enjoy getting out and jogging round the area..not dead yet 😂😂🏃‍♀️🏃‍♀️🏃‍♀️

[Silverfox1943 Graduate in reply to Joggingonthewildside]

I got calf strains wks 7 & 8 but exercises have cured that. Also do about another 25 for other probs. Seems to help as I am fine once running. If you can get or borrow a foam roller for your calf. Take things easy until the strain wears off.

[Silverfox1943 Graduate in reply to Joggingonthewildside]

Just to add lots of comments but few give their age or weight etc which has a bearing on performance.

[Joggingonthewildside Graduate]

Thank you everyone for your input and advice

[Footleg Graduate]

I've got one run left before I graduate- on Sunday. I was disappointed on Wednesday as in 30 mins I ran 4.08km. My friend explained what is being said here, it's just to get you off the couch. Today I ran (W9R2) 4.26km in 30 minutes and in the rain for the first time! Speed is very dependent on wind where I am. I'm going to keep going after graduation in the hope that I will achieve 5k in 30 mins.

[djwindy]

Hi, the app’s just designed to get you running for 30mins rather than speed. To do the 5km on 30 mins you need to be doing a pace of 6min/km or run at 10km/h. Use an app like MapMyWalk or MapMyRun as well while you run and that’ll measure your speed and keep you up to date. I’m coming to the end of the programme and am nowhere near the 5km but I intend to work on pace once I “graduate”. Once you have the stamina to run 30 mins you can then work on the pace but I think 5km in 30 mins is a tough ask so personally i’ll be looking for incremental improvements. Hope that helps.

[sTrongFuse Graduate]

I've broken the 5k mark 25 times (including two 10k runs) and never once achieved a sub 30 minimize finish. My best is 33;29 but I'm typically around the 34-36 minute mark. That's just the pace I run at and I'm happy with that. The fact I can run between 5k and 10k is an achievement in itself considering where I was when I started the programme in March. I'm doing it for the newly discovered joy of doing it, and if I gradually reduce my PB, then that's an added bonus.

[Bluepup1 Graduate]

I think everything has more or less been said - very few manage 5k in 30mins (I didn’t and still can’t). My motto is tortoise & the hare - the most important thing is you are exercising 🤗 x

[Sillybilly1 Graduate]

Just done my first consolidation run and started/stopped Strava when running: distance = 4.13k pace = 7.29/km and time 30m 5s, not fast but I’m pleased 😀

[Sweatylady Graduate]

Hi don’t worry very few do get there- and as has also been said gender, age, weight , height all play a part. You are who you are and if you are making progress that’s great!👌

[Cissysparkels]

Well done for doing the C25k. 🤗 I have been running since January, took me ages to graduate as couldn’t quite get to 28mins without stopping. I have graduated finally and can run for 5km which a I am thrilled about but I can’t do it in 30minutes. I have found my own pace and it’s not fast but it is comfortable for me. I was so disappointed when I did some park runs and I was at the back! Just when I thought I was doing so well! Lol!