5k or 30 mins?

[SquishyBean]

I'm on week 5 run 2, but am just thinking ahead to the end of the programme. How realistic is it to be running 5k in 30 mins by the end of week 9? I've seen a lot of people saying they don't reach that by the end of the programme, but I would like to if possible. Several years ago I built myself up to running 5k without any structured programme (took about 11 weeks), and then I timed myself and found that I was doing it in just under 30 mins, so I know I am capable of doing it. I'd like to track my distances for all the runs that don't have a walking break in the middle so that I can guage my speed and try to adjust towards 5k in 30 mins, but is this setting myself up for failure? There's such an emphasis on going slowly here, and I'm definitely running much more slowly than I used to, but I'm a bit of a perfectionist and I'd just rather finish the programme with a 30 min 5k. Any thoughts?

[IannodaTruffe Mentor]

The faster you run the higher the impact and the greater the injury risk, hence the emphasis on slow running.

5k in 30 minutes at graduation is achieved by approximately 13% of graduates who responded to this poll healthunlocked.com/couchto5....

We all have to get used to the fact that we get older and will probably, though not inevitably, be able to do less than in our youth. Hitting that arbitrary target at graduation is more to do with the level of fitness that you bring to Week One of the plan, than any magic that happens in the duration.

If it is easily achievable, why not go for it, but it is not worth busting a gut or tearing a calf over. Slow and gentle progression of development is by far the best route forward.

There is nothing perfect about 5k in 30 minutes...........it is a totally arbitrary time and distance combination.

[Annieapple Administrator Graduate in reply to IannodaTruffe]

Wise words!

[Buddy34 Graduate]

Just follow the plan and don't put pressure on yourself just enjoy running . If you get to 5k by wk9 that's great if you don't it doesn't matter you can continue to work on that if you wish. 😊

[MarkyD Graduate]

Buy a Garmin running watch and make sure that you are running at a sustainable pace of 6mins/km. That’ll get you to 5km in 30 minutes. The watch will show you your instantaneous and average pace with a quick glance at your wrist.