W9 starting but still so slowwwww

[5K68]

Finally at the doorstep of week 9 but still daunting, especially because I’m no way near 5K. Possibly 2,5/3 K 😟. How did you approach your runs after week9 ? Any follow up app you would recommend? Thanks 🙏

[Couchpotato2 Graduate]

Well done for getting this far in the programme! Don’t worry about distance, as others will say the programme is really couch to 30’ and only a limited number, i think about 15% run 5km at the end. Slow is good!

After graduating, continue to run 30’ three times a week for I would say 2-3 weeks and then you can slowly increase the time you run for. It is recommended not to increase more than 10% per week. After that I would look at intervals, fartleks, hills and other things to include in your run which will help in the long run. There is also a forum called Bridge to 10km where there is a plan to get you to run an hour. Anydont worry about that for now, enjoy week 9 ! And slow and steady wins the race

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

There is no need to be anywhere near 5k to graduate.

If you look at this poll of graduates healthunlocked.com/couchto5.... you will see that only a small proportion complete 5k in 30 minutes at graduation.

When you declare your graduation, I will send you a link to a guide to post C25K running.

If you are impatient, you can find the link in the Pinned posts.

[5K68 Graduate in reply to IannodaTruffe]

Thanks, I will wait till I graduate

[LeeU Graduate]

After I graduated I used the week 9 podcast for my consolidation runs, plus a few of self timed listening to one of my own playlists.

It's really up to you how you proceed, the main thing is that you continue to run. During your consolidation runs have a think about where you want your running journey to go, do you want to aim for running longer, further and or faster? Strangely enough, running faster is aided by long slow runs to build stamina, shorter faster runs help to, intervals (HIIT style) help with being able to run faster without lactic acid building up as quickly.

[Archerygoddess Graduate]

Graduated 4 weeks ago, running 3 to 3.5k. Have kept up running 30 minutes 2-3 times per week since by initially just repeating W9. Since then I've made a 30 minute long playlist (gonna need another soon it's getting boring) and run to that. The interesting thing is I'm now regularly running 4k without any conscious attempt to speed up. As you get fitter chances are you'll speed up a little. My goal for the next few weeks is to gradually increase to 5k. If I get a time 40 minutes or under I'll be happy. And no sad faces about 2.5-3k! I bet you couldn't even imagine it 9 weeks ago🏃‍♀️