Deffo not 5k

[diahug]

Away for work so ran on a treadmill for first time. Good news is that I managed to run slightly longer than needed for today’s run. Bad news is I was a long way off 5k. Before I started I signed up for a 5k run at the end of the programme and I am now having a panic that even with 30 mins I am going to be a way short!

[AlMorr Ambassador Graduate]

You do not need to run a 5K in 30 minutes to graduate from C25K, no need to panic, as long as you run for 30 minutes three times on week 9 that is fine, good luck for for that 5K run at the end of the program, you could also sign up for the weekly Saturday morning parkruns. 😊 🏃🏾

[Sadie-runs Graduate]

Don’t sweat it; running 5k in 30 mins is not compulsory! Very few graduates make 5k in 30 mins, the programme is just badly named. Took me a couple of years to do a sub-30 min 5k; it was fun achieving that, but now I just run for however long it takes to get me there, and don’t care! As for your race, there will be LOADS of people who take longer than 30 mins. Just be proud that you can run for 30 mins. 👍 That’s an achievement in itself!

[diahug Graduate in reply to Sadie-runs]

Thanks! I am not worried about doing the 5k in 30 mins more that when I get to 30 mins I can’t physically run any further! Maybe I am panicking unnecessarily anyway as I still have weeks 8 & 9 to go!!

[Sadie-runs Graduate in reply to diahug]

Ah, I understand! Well, you might be worrying unnecessarily, with 2 weeks more of the programme to go. Also, for your race, why not try a run/walk method, if you are worried? Lots of people race this way. You could give yourself a 30-second walk break every 5 mins or so. It works wonders for reviving tired legs and I do it frequently on my longer runs. I think you will be absolutely fine for your 5k race by the time it comes around. Just take it nice and slow to start. If you flag around the last km or so, you will find the crowds and the race atmosphere will give you the extra energy you need - it’s race magic! 😁

[Rigpig Graduate]

Hardly anyone finishes with a 5K in under 30 minutes, you will make the 30 minutes and the distance can come any time after that. I'm not there yet but I'm improving by about 150 meters per 30 minutes every single week so it's only a matter of time. Well done for getting out there and there will be loads of people on your run who walk part of the way.

[Wenderwoo Graduate]

Don’t panic! I did a Parkrun (my first and only) a few weeks ago - I was at w6r2 and planned to do that and walk the rest of the way. I did it, did the 5min cool down, and realised I had about 2k to go and it would take ages. So I got sucked into running again, very slowly, as usual, but I ended up running most of it. Not in 30 mins, it was about 55 mins for the whole thing. I’m just trying to say that when your event comes you may surprise yourself, so don’t panic 👍😁

Needless to say I knew about it afterwards, and won’t be doing it again until after I’ve graduated and consolidated for a bit!

[RunningMigster Graduate]

Take the stress off yourself.

As you've heard already, most people dont manage 5k at the end of the program. And I'm sure you'll be in good company as you cross the line at your 5k race.

Have fun. Enjoy it

Mig