Finished cto5k but can’t do 5k

[Frankiev]

I’ve completed w9r3 so officially finished the programme but have tracked myself on Strava app and only running about 3.8k in the 30mins 😟not sure what to do next. Any thoughts please?

[Hidden]

The point of the programme is to train you to be able to run for 30 minutes 3 times per week, distance has nothing to do with it.

So congratulations and well done to you.

[Buddy34 Graduate]

Congratulations on completing c25k you must be so pleased well done 🤗🤗👏👏

This may be of some help to you

healthunlocked.com/couchto5...

[Peanutbutterrunner]

Well done! Don't worry - you might get to 5k soon! It might not be within thirty minutes but that doesn't matter!!! You can run for thirty minutes - that's what counts!

[Peanutbutterrunner]

Maybe try doing a five minute jog, 2 minute sprint, five minute jog two mind sprint repeated and work on your speed like that?

[Speedy60 Graduate]

Well done you. Congratulations 🥳👏🥳👏. Join the rest of us who haven't completed 5k in 30 minutes 👍

I would do at least three more 30 minute runs just like week 9 before moving on. Then it's a matter of setting your own goals. Read all the good advice on here and any links you can find.

Personally, I decided I want to keep running in my life without injuries and have taken the slow route. I'm just trying to build up strength and stamina with lots of Japanese slow running and a few bursts of speed. After Christmas I'd like to do a parkrun.

You may decide you'd like to build your speed. I'd still recommend lots of slow running, with a few hills thrown in for good measure. There are others here far more knowledgeable about speed training than me. Or you could join a club (I've joined The Lonely Goat online).

Whatever you do, don't go bounding off like a gazelle thinking you're invincible- that will last about a fortnight before you're injured.

Enjoy and good luck 👍

[Deals1 Graduate]

well done for finishing!! congrats. you are a runner

don't worry about the distance.

[Rhirhi85 Graduate]

3.8k is nothing to be sad about! you finished the programme and can run for a full 30 mins, thats an amazing achievement! I've only recently graduated and am hitting about 4.2k and I'm ok with that, speed and stamina will come in time, congratulations 🎉🎉🎉

[islandrunner Graduate]

Well done !! They say that something like only 10% manage 5k in the 30 mins by end of week 9. I certainly didn't, my figure was similar to yours.

So consolidate for a few weeks (just do the 3 30 mins runs a week), then pick one of the runs to extend. Add a few minutes each week to it, then you'll hit 5k after a few more weeks.

Just decide what your running goals are. I decided I wanted to get back to running 10k, so I've been extending one of the runs each week, currently at 8k (did that today in 1 hr 10 mins),so I'm still slow, but the more I practice this running lark, then the speed should eventually improve a bit.

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

Do check out the guide to post C25k running linked to by Buddy34 it may be helpful.

If you look at this poll of graduates healthunlocked.com/couchto5.... you will see that only a small proportion managed to run 5k in 30 minutes during the programme.

Keep running, keep smiling.

[Oldgirlruns Graduate]

As long as you’re running non stop for 30 minutes, you’re on plan - it’s just that Couch to 30 minutes doesn’t sound as catchy as Couch to 5k! A lot of people don’t get to 5k on the plan but you’ll get there in the end I’m sure! Congratulations on finishing the plan and enjoy those consolidation runs! 👏👏👏🏆

[Frankiev Graduate]

Thanks for all your support and tips. I did it yesterday! Ran 5k in 42 mins!! Never thought I’d be able to run for that long when I started the C25K 3 months ago!

[Oldgirlruns Graduate in reply to Frankiev]

Woohoo! 👏👏👏 Congratulations on breaking that 5k barrier - you’re still moving much faster than me and I graduated in August! Onwards and onwards from here Frankiev!