Week 9 Run 1

[Aruba2020]

Should be absolutely delighted running for 30 minutes non stop, proves the programme really works 😀 but I only managed 4K according to the treadmill. I’m a little disappointed 😔

[AlMorr Ambassador Graduate]

Congratulations on running for 30 minutes, don't worry about that 4K, well done, only two more runs until you graduate 😁 🏃🏾 👍

[Aruba2020 Graduate in reply to AlMorr]

Thank you 🙏🏽 I am delighted 😀 Going to try and run a little faster on my next run

[Buddy34 Graduate]

Great you've now completed wk9r1. 4k is great the point is you're running for 30 minutes. Well done you 🤗

[Aruba2020 Graduate in reply to Buddy34]

Thank you, is it normal for some to not get to 5K after 30 minutes?

[Buddy34 Graduate in reply to Aruba2020]

Oh yes there is loads of people who don't get to 5k in wk9. There was a poll a while back in not sure if I will be able to find it. You're running 30 minutes non stop isn't it amazing 😊

[Aruba2020 Graduate in reply to Buddy34]

An Achievement I never thought I’ll do! So pleased 😀

[Buddy34 Graduate in reply to Buddy34]

Found it

healthunlocked.com/couchto5...

[Aruba2020 Graduate in reply to Buddy34]

Bless you. Going to have a look now

[Aruba2020 Graduate in reply to Buddy34]

The poll makes me feel so much better. Thank you again for looking for it.

[seaspaniel Graduate in reply to Aruba2020]

Checkout parkrun at any event and you will see plenty over 30 mins . The average time at parkrun is now about 28 mins. At my Parkrun last weekend 40% finished with a time >30 mins. And this is in an environment where times are a bit faster due to people around you.

But assessing a good target time is difficult. You need to take in so many factors to come up with something that is both feasible and challenging. Age, weight, course, conditions, fitness etc.

[Dowat Graduate]

Well done. 30 minutes running is great. 4K is great too. Seize your achievement and enjoy it. You’ve done so well.

[Aruba2020 Graduate in reply to Dowat]

Thank you. I’m very pleased 😀

[Idkwhattodo123]

5k took me 42 mins last week at parkrun and I started c25k in June, I am completing the c25k app for a second time. Patience is very important, all in good time. One day i will do it in 30 mins.

I am 41 years old and have always exercised on and off. I am just very slow when walking/running. I never recovered after my pregnancies/c-sections but my youngest just turned 11, so no more excuses i guess. 😊 I'm enjoying the journey and that's what matters.

[Aruba2020 Graduate in reply to Idkwhattodo123]

I would be delighted at 42 minutes, well done. x

[Brooko Graduate]

Don’t be disappointed that’s brill 4km in 30 is par for the course and not shabby at all. Think about it for a moment 4km running. 😃 how many people do you know who could do that???

[Aruba2020 Graduate in reply to Brooko]

I know but I felt a little disappointed but you guys have made me feel so much better. Love this forum

[Brooko Graduate in reply to Aruba2020]

On your last run of C25K do a rocky jump at the end with hands in the air and post straight away 👍🏼

[Aruba2020 Graduate in reply to Brooko]

Might even video it too 😂

[Jacca Graduate]

Why are you disappointed? 4K in 30 mins is brilliant!! The 5k thing don’t worry about it. Apparently only a few actually achieve it , you’ve done amazing 🤩

[Aruba2020 Graduate in reply to Jacca]

I was expecting to reach 5k after 30 minutes. But I know now I’m not the only one.

[Jacca Graduate in reply to Aruba2020]

Ye I thought that too, but I found the link buddy sent you . After that I just decided to slow down and just enjoy doing it 🤣

[steviej99 Graduate]

Blimey Aruba your doing brilliantly!! I started at 38 minutes for 5k a few weeks after I graduated about a year ago, I've just got my pb down to 32 minutes - not sure if my little legs will ever run at the 10k per hour i need to get to 30 minutes for 5k but i'll keep trying

You can run further and faster than most of your contemporaries I'm sure - so give your self a huge pat on the back when you do your graduation run (but dont pull a muscle patting yourself)

And by the way - run slower not faster! faster running comes from running many miles slowly - strange but true

[Distance]

Don't be disappointed. I'd be pleased. Everyone says they gradually build up the kilometres after graduating. I read only 10% of graduates achieve 5k on Wk9 run 3. You are almost there 🤗

[Sparkey5000 Graduate]

I felt the same but like everyone has said.....30 minutes wow! Remember how you felt on that very first run...I felt like I would never get to a minute never mind 30!! I was 4km in week 9. I’m about 2 months post c2k and I can now run 5km but not in 30 minutes. That’s the best thing I’ve found about running, there are always things to challenge yourself with. So soak up the awesome you that can run stop for 30 minutes, the awesome you that got out in the cold and kept going!! 🎉🎉🎉

[Cantstopmenow Graduate]

Running for 30 mins is amazing - bask in the glory 😁. I started c25k in April, just finished bridge to 10k and now signing up for half marathon training. I can't do 5k in 30 mins, but I love this running journey, its opened up a whole new world for me.

So enjoy it and go at your own pace. Happy running 🏃‍♀️😊

[Zigas]

Don't be disappointed, that's great! I graduated with about 3.7k in 30 minutes and up until an IT band problem curtailed my running, I was still doing around that distance. Well done to you for making it this far. Just make sure you do stretch and flex or another exercise routine in between runs. I'm currently unable to walk far never mind run and stairs are a real challenge!

[HS1965]

Please don’t worry you did better than me on last run week 9 i only ran just over 3k

But I couldn’t even run for one minute before I started

I put exactly the same comment as you have on here and I had lots of support from members and most said this app should be called couch 2 30 minutes .......

And I totally agree so I changed my mindset and it made me feel really proud that I ran for a full 30 minutes and not gutted that I didn’t run 5k

[Hatman Graduate]

Congratulations On completing your target of running for thirty minutes.

You have overcome all those voices in your head, those naysayers, who said you couldn't do it. You beat all those problems you had getting your breathing right. You found easier, comfortable and more effective ways to move your body, your arms and your feet. Got your head comfortable balancing on top of yourself. You beat all the self doubt inside you. Since The summer you have become a runner. What really great achievement.

How many folk do you know , amongst your friends, who like you, can run nonstop for half an hour? wow! You are great! Aren’t you?

Please celebrate that, rather than be disappointed that you don't go as fast as Mo In that time.

Now you can take some time to start going a little further, a little faster.

Go and read the FAQ POSTS. See that very few get to 5K in nine weeks..

All lot of people say this regularly here. I agree with you,but Couch to 5 K sounds better than Couch to 30 Mins.

Accept that you are wonderful! Credit where credit is due. You are great.Now go and be better still.

[Love_to_lift Graduate]

Heyyyy, I did run 1 yesterday of week 9, managed 4k too! I think it's massive considering I never ran and have only ever lifted, in the remaining two runs I am still going to aim for the 5k, let's see what occurs..

[Renee66 Graduate]

I'm going out later today to do W8R1 and won't worry about time. I'm just so content with the distance I've built up. You've done so well already so don't feel some how "less than". I saw a calculation that said for my advanced age I should aim to do 5k in about 43 mins(!) so I'm happy if I eventually can get to that.

[itshelsbels Graduate]

The 30 minutes is a massive achievement - well done! As many before me have said, not many people are actually achieving the 5km and that’s ok. I graduated earlier this year and was doing about 4.4km. Since then, I’ve continued to run including park runs which are great for playing with personal bests etc. But on the whole, I’m just happy to be out there, moving my body and not a blithering heap after running for a 1 minute. There plenty of time to work on pace and distance.

[ChoosingHappy Graduate]

You ran for 30 minutes though, that's the important part! As someone said on here when I was thinking I was nowhere near 5k, the programme should really be called couch to 3 x 30 per week, but that's not as catchy! 😂

I graduated at the end of Aug and still do 3 x 30 mins a week and my 30 mins are still not at 5k, but it really doesn't concern me. I'm focussed on duration of run, not speed, pace or distance. I still think it's unbelievable that I'm now a runner and my only aim is to keep going. I know a 30 min 5k will happen one day but I'm not putting any pressure on myself to make that happen anytime soon. It's just numbers!

You've done an amazing thing running for 30 mins, did you think you'd be able to do that after week 1?

👍🏃‍♀️🏃‍♀️💪

[Aruba2020 Graduate in reply to ChoosingHappy]

Never Never thought on week one!! I hated running but I wanted to set myself a new challenge.

[ChoosingHappy Graduate in reply to Aruba2020]

And look how well you've done - the graduation podium is in sight!! 👍👍

[Aruba2020 Graduate in reply to ChoosingHappy]

Can’t wait it get it next to my name!!

[AppointedOptimist]

Well done for running for 30 mins!

I did the same run for the first time this week and got to 5K in 28 mins. However, unlike your disciplined approach I rewarded myself by starting the warm down walk earlier 😆

[seaspaniel Graduate]

Why? Running for 30 minutes is the real target. You are there. Excellent.

Other goals will follow. 5k, 5k in 30 mins, 10k etc, a parkrun, a 10k event. Up to you.

[Run46 Graduate]

Don't be, I ran 4.05K on my final run earlier this year...still my fast run is generally about 32.5 mins for 5K, have done it in a bit less and on a slow day it can take me 36.

Hasn't stopped me working up my mileage and reaching 10 miles!

Only about 10 to 15 percent get to 5K in 30 minutes so you're doing well 👍😀

[MelwynD Graduate]

Firstly, nice to find someone else who runs on a treadmill (I'm forced to as it's too polluted to run outside). Many of us have felt disappointed at the end of C25K when we haven't reached 5K, and then we have come to this forum and understood that distance doesn't matter.

Btw, does your distance of 4K include the warmup and cool down walks? If not, then you really are much better than you think and will reach 5K in time surely.

[Aruba2020 Graduate in reply to MelwynD]

Not the warm up just the run and thank you 😊

[glacierqueen]

Yes mine was similar!! But I was running on grass and quite muddy too, so that was my excuse!! Guess the speed will improve, but you've done 30 minutes at least! Well done!

[Aruba2020 Graduate in reply to glacierqueen]

Thank you 🙏🏽