So I graduated C25K back in June but I was no where near the 5K mark in 30 Minutes.
I didn’t let that put me off and I’ve continued to run 3 times a week giving it a miss on a few occasions because it was far too hot out. Tonight I’ve just run 4.5km in 40 minutes which I know isn’t particularly fast but for an unfit 40 year old who’s overweight I’m pretty proud of myself 😁
Congratulations, I’m in the same position as you. I bypassed the last 4 weeks of the program and am now running 4.6k in 40 mins as a very unfit 31 year old. I don’t know what to do now I guess just keep trying for that 5 k!!!! I think the success is that we are actually running for long periods which we weren’t able to even dream of b4
Well done you’re doing great too. I’m planning on trying to get closer to 5k and then I’m going to try and improve my speed if my body will let me!
Yeah me too but I wasn’t sure how to reach that 5 k. Your method sounds logical to me! Good luck. Did u lose much weight on the program? I lost a bit and was overwhelmed how much easier it is to move your legs when they rub together less! Looooooool
No not really but tbh I’ve not really changed my eating habits. That’s my next challenge!
Haha good luck. If you combine it with healthier eating I think you’ll drop some weight which helps one move faster (and with less aches) I’ve found.
My bmi was 30 (obèse) when I went vegan 3 years ago, 28 (overweight) b4 c25k and now bmi is 25 (normal) post c25k! Go for it!
Dont down play your hard work, your doing amazing. Your focus during the c25k was endurance and now you can run for 30 minutes (which in itself is an achievement) now you can turn your attention to the speed. It's all a working progress lovely and like I say, your doing great. It's just you against you so it doesn't matter what everyone else is doing, but now at least you've got your goal.
Do you track your cadence at all? X
No I don’t, what is cadence?
Here's a link lovely.
runnersconnect.net/heelstri...
Just thought it might help x
Thanks I’ll have a look. x
Well done!
I’ve just started my C25K and I’m not convinced I’m going to get there in the 9weeks either, but as far as I’m concerned not only is running a completely new thing for me, so I’m finding it a challenge, it’s also more about getting fitter and helping me to lose weight and feel better in myself that matters too. Even though I’ve been going to 3exercise classes/per week for a while now, it’s getting up and taking on a different challenge and beating it that will help me both physically and mentally - and it doesn’t matter how long it takes as long as I do my best and get there in the end.
Keep going and good luck! 
Thanks. It took me longer that the 9 weeks as I repeated a couple of weeks and went in holiday. Keep going, it’s an amazing feeling once you complete the program 😀
Well done. 18 months on and 30 mins 5k is still out of my reach. But just increase the time of 1 run a week by 5 mins and you will get to 5k.
Thanks, will do. I’ll be happy at the 5k mark then I can work on getting a bit quicker.
I'm the same ...a 30 minute 5 k is a dream..but I'm learning not to care. I discovered Strava thru this site and use the free one. It shows that you do improve measured against yourself rather than anyone else. I can now run slowly for 45-50 minutes which is a huge thing considering where I started.
Well done on what you have achieved and the fact that you can run for the length of time is something to be proud of
I just completed W6R2 and I am only covering 4km during the whole warm up, running and cool down.
My aim is to graduate, continue to be able to run for 30 mins at my pace a few times a week and to start parkruns where i want to be able to run for the 5k no matter how long it takes.
Keep up the good work!
I use my Fitbit which give me a time and my splits. Some days I’m quicker than others but I’m just working on getting to 5k before I worry too much about my speed. I always think a slow run is better than no run at all.
Well done, I graduated in March and I still can't get near 5k. I've managed to get a far as 4km in 30 minutes but that's the best I've done. It used to bother me but now I'm just happy running for 30 minutes.
Happy running 😊
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