So, I completed week 9 Day 1 today - the 30 minute run! Which is a huge achievement for me as I struggled very much during week 3 and severely doubted myself.
I did exactly 4.05km during this 30 min run. Last week, I managed 4.2km for the 28 min run, which astounded me!
This 4km in 30 mins was very tough, but I kept going. I also live in a very hilly area and the uphill parts were REALLY hard, with a small amount of relief from the downhill.
I reckon I'll do my last 2 days before graduating on roughly the same distance, approx 4km in 30 mins. I feel like I am running at a good pace, so doing an EXTRA km in that same time seems very daunting.
Am I looking at this in the wrong way (e.g. distance ran)? Should I just keep on going after I graduate, running what I can in 30 mins and slowly building up to 5km?
It's strange I feel intimidated by this....I just need to improve by 20 percent...NOTHING compared to what I have already achieved!! What did you guys do, just keep trying? Thanks!
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Rew333
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Congratulations on what you have achieved! You are bang on target to finish in an excellent time and in great condition. 👏🏼 The C25k name is misleading, although very catchy. A poll on here a while ago showed only about 10% of graduates reached 5K in 30 minutes, so no worries there! The plan should be called Couch to 30 Minutes Without Stopping, as it is really about building strength & stamina, not distance. But where’s the catchy ring to that title? 🤣
Take it steady. Don’t push too hard or you will injure your new running legs, which are clearly serving you well so far! Instead, do just as you say yourself: after graduation think about gently extending. In fact, spend a few weeks enjoying running. 👍😄 THEN think about extending. There are several ways forward, and at the end of W9r3 one of the lovely admin folks will send you a link to things to consider in going onward. But for now just enjoy getting safely to the end of the Plan. You’re doing really well. 👍👏🏼
You are doing great, we just carried on running, mixed our runs up to keep it interesting, a month after graduation we ran 5k but it took us 52 minutes, we are happy it’s not about speed it’s about getting out there and doing what you want, maybe one day we will manage 5k in 30 minutes and maybe not but the benefits are so good we will keep going
Forget 5k your doing great. Your pace is fine A others have said. After graduating I worked up to 5k with a walk run, took me 38.5 minutes. Nine months later I'm down to 33 minutes none stop 5k run. I may or may not reach 30ins for 5k but I feel great and it was c25k that got me here. Enjoy your graduation runs!!
I worked myself up into a silly state after graduation because I was nowhere near 5km in 30 mins, I’m six years in now and I’m still not at 30mins, I decided my achievable 5km time for me would be 35min eventually, hehe, I’m still not there but I always work towards my more achievable goal. Happy running.
I’m with rfc here Rew333 - work with what is achievable for you, no-one else. When I graduated I was managing barely 3km in the 30 minutes. I’m still only getting to 4km in 45 minutes - and I run on a flat seafront without a slope in sight! But I’m gradually working on getting to 5km and then I’ll work on reducing the time it takes me. It’s unlikely I’ll ever get to 5km in 30 minutes, or even close to it - and I’m happy with that. As long as I can run at all, I count it as a plus! Good luck, you’ve come so far already!
I did my first 5k (after grad) in about 53 minutes!!! took it nice and easy and a slightly downhill gradient route. There is no cheating in Couch25K!
There after (each month) I tried to improve - next 5ks were 47, 38, 44 (some different routes = different times). The 38 was tough and I hurt my achilles a bit, so needed to recover. Been taking it slower since then to work up stamina.
You are doing great, really good times! Don't 'run' before you can 'walk' as they say, so just enjoy the process!
I'm six weeks after graduation - 5 parkruns and the best time is just over 36 mins. I expect it will take quite a while to get to sub-30. I've a friend who's done marathons and she took ages to get to under 30 as well.
So it's nothing to worry about. You're doing great.
I think the point of Couch to 5k is to get you to a point where you can tackle a 5k run because you've learnt to run at a careful, sustainable pace. If you've got that, and you can run for 30 without stopping, you'll find you can run for 40. Another friend advised to aim for about 40 mins on first Parkrun. Given my distances covered in C25K I thought I'd take 42-45, but in fact finished in 39:57. So that was about right.
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Yay! First sub 30 min 5k! 
5k in under 30 mins- just!
Can I really run 5k in 30 mins?
5k in 30 mins and 15 seconds
Broke the 5K/30 min barrier
