Week 9 run one.. DONE! The end is so close - Couch to 5K

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Week 9 run one.. DONE! The end is so close

Irish_eyes
Irish_eyesGraduate
26 Replies

No real point to this post other than the fact that I can't believe I ran for 30 whole minutes!! It's definitely a proud moment...

Also wondering what kind of distances people got/are getting at this stage.. I'm not even close to 5k (not that I care that I didn't reach 5k, just curious if its normal) this morning I ran 2.3miles/3.7k

I'm actually pretty sad to be close to the end. I have thoroughly enjoyed this program!!

26 Replies
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AlMorr
AlMorrGraduate

Congratulations on almost completing C25K with run 1 of week 9, not long now until you graduate, only about 10% of runners complete run 3 of week 9 in 30 minutes or less, don't worry about that, good luck for your graduation run in a few days time. 😊 🏃🏾

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Oldgirlruns
OldgirlrunsGraduate

Yippee- you’re very close now Irish_Eyes! As AlMorr says, don’t worry about not getting to 5k in 30 minutes at the end of the plan - the majority of us don’t. I was only doing 3k when graduated and while I can do 5k now it’s taken me a while and it’s still nowhere near in 30 minutes! Happy running!

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sTrongFuse
sTrongFuseGraduate

3.5 - 4.25 seems to be pretty average as a graduation distance, so you're definitely in the majority.

Good luck on your final runs.

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Irish_eyes
Irish_eyesGraduate
in reply to sTrongFuse

Ah that's positive news. I expect to get it over the 4k within my my next 2 runs so it's reassuring to know that I will be the higher end of the majority x

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Buddy34
Buddy34Graduate

It really is amazing to be able to run for 30 minutes. When you think back to wk1r1 of 60 seconds is a great achievement. Good luck with the rest of wk9. 😊

If you're interested this was a poll done a while back on how far people got at wk9. Not many actually reach 5k

healthunlocked.com/couchto5...

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Irish_eyes
Irish_eyesGraduate
in reply to Buddy34

Thank you! Definitely interesting to read . As I mentioned above, I expect to get it up to over 4k within my next two runs. So I'm definitely the higher end of the majority which is very exciting lol x

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Buddy34
Buddy34Graduate
in reply to Irish_eyes

Just don't push yourself too hard 😊

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Wenderwoo

Well done, two to go - exciting 👍😁

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Rhedeg2019
Rhedeg2019Graduate

Congratulations! You’re SO close now, you must be so excited. Like you say, don’t worry about the distance. The fact is that you can run for 30 minutes and that’s just fantastic. I bet a few weeks ago you didn’t think you’d be doing that! Well done. When you graduate keep going for those 30 minute runs 3 times a week and you’ll be surprised at how the distance finally begins to creep in too.

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Reluctantrunner40

Well done - 30 minutes is something to be proud of! And thank you for posting, as it’s really encouraging to hear when I’m only on W2R2 tomorrow!

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Irish_eyes
Irish_eyesGraduate
in reply to Reluctantrunner40

I found week two the hardest week by far! After that I just started to enjoy it more every week! Good luck and keep going x

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RunningMigster

Brilliant. Really well done!

So the big point, is that you've run for 30 minutes non stop. Only need to do that two more times and you've graduated!!

Nearly there!

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Hazel10
Hazel10Graduate

Every reason to post - brilliant, well done! Have just looked back on Strava and i was doing 3.5k when i graduated in May last year and do max of 7 now on occasion, but mostly 4/5k 2/3 times a week and it’s good. I never wanted to run 10k, do half marathons, i just wanted fitness to fit in with my life and this does. I don’t worry about improving because last year i wouldn’t have walked 5k and now i RUN it!!! It’s so exciting - enjoy 🏅👍🏼🥳

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Reluctantrunner40

Thank you for posting it’s so encouraging hearing things like this!

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Sparkey5000
Sparkey5000Graduate

Awesome!!!!!! I did 4km in the last run and some months later doing 5km in about 35 minutes. I love running because the only person to be competitive with is yourself. I still love the feeling that I can run 30 minutes without stopping. This time last year I couldn’t do 1 minute. You should be so proud to have pushed yourself that far especially in winter! Enjoy the last runs of the plan!

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Chris--B

I found this site pace-calculator.com/5k-pace... which gives average pace for 5K by age/sex which suggests the majority of age groups would need to be well above average to do 5k in 30 mins. My calculation gives a pace of 9'36" needed to do 5k (3.125 miles) in 30 mins.

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Irish_eyes
Irish_eyesGraduate
in reply to Chris--B

Oh that's brilliant thank you x

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NewMich2020

Fantastic - well done, it’s inspiring to read posts like this

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Irish_eyes
Irish_eyesGraduate

Just a small update.. I did run two this morning and reached my 4k!! I'm feeling so good about it, I almost threw up at the end but the elation I feel now is amazing!

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paulmeister

I was sad to finish week 9 too so I didn't. I repeat the last run everytime I go out as a warm-up and when she says stop I just keep going until I've had enough. One day last year I'd gone 17k before I'd had enough. :)

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Susojan
SusojanGraduate

Go you!

I’ve just completed W9R2 and also am jubilant!

I ran 2.3 miles as well - let’s be in the 2.3 miles Graduate Club together, later in the week 🙂

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Irish_eyes
Irish_eyesGraduate
in reply to Susojan

My final run is Friday! I will definitely keep an eye out for your graduation post!

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Susojan
SusojanGraduate
in reply to Irish_eyes

Mine is planned for Sunday! I’ll look out for you too!

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Bubs1671
Bubs1671Graduate

I feel the same. Just completed w8r2 and managed a 28 min run but only covered 4.6km. I really want to end the programme at 5km in under 30. Anyone any ideas? My strides are short. Is it best to lengthen ? Am scared to pick up the pace as may not complete the run?

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Irish_eyes
Irish_eyesGraduate
in reply to Bubs1671

4.6k in week 8 is very impressive!

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Rigpig
RigpigGraduate

I’m 4km at 30 minutes plus or minus 100 metered. I’m consolidating norms and I feel a bit stronger with each run. The 5km will come but being able to physically run for 30 minutes is a real achievement.

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