is it really 5K?

[JazzySam]

Hi, am about to finish the programme.. only one left! Even though it took me 12 weeks before as I repeated the weeks for the first half of the programme. I was always more a swimmer than a runner..

A few questions though.

- when looking at the kms i run in 30 mins, i can't say that it is 5k it is 4.6 and that includes the 5 mins walk before and after... anyone encountered this too?

-Did you manage the programme C25k it in 9 weeks or more?

- when "graduating" from the programme I think it is best to continue running the 30 mins for a while before moving on, however would it be a good idea to run everyday (even if less time) ?

Would be good to find some people to run with or some events to run in the meantime...

I know that enjoying it is more important than distance, but would like to know the answers to see where I stand.

Let me know your opinion,

[AlMorr Ambassador Graduate]

Congratulations on almost completing C25K, good luck for your graduation run, the important thing is to run 3/30 minute runs in the last week, you do not need to run a 5K.

[JazzySam Graduate in reply to AlMorr]

thanks for the encouragement, i would like to know more or less the distance people have run in 30 mins.. to have an idea...

and also if best to keep running one day yes one day no, or we can run everyday now (well nearly)

Yes i have enjoyed it greatly and never thought i could do it as am more of a swimmer.

Only one run left!

now the hardest is to continue by myself...

have you ran in mini marathons, park runs etc. yet?

[AlMorr Ambassador Graduate in reply to JazzySam]

I have now ran 16 parkruns, my PB is 30.55, what I am happy about is that they have all been sub 35 minute 5Ks, no mini marathons but I have ran 4/10Ks, PB is 69.23 🏃🏾

[JazzySam Graduate in reply to AlMorr]

do you run everyday? every other day or continuing with 3x a week ?

PB? personal best maybe? still not into the vocabulary

[AlMorr Ambassador Graduate in reply to JazzySam]

PB means Personal Best, the fastest time a runner has ran a certain distance, I mostly now run two or three times a week, although I am a Graduate and Graduate10 I have not ran on consecutive days, I suppose that is just a habit from when I was doing C25K.

[Jell6 Graduate in reply to JazzySam]

I think I was running about 4.5km in 30 minutes, the target is the time, not the distance. Consolidate for a few weeks before increasing your time, and I wouldn't advise daily running, your running legs are still developing. I'm 2 years on and still don't run consecutive days, I tried it twice and both times resulted in niggles!😬

[Buddy34 Graduate in reply to JazzySam]

This was a poll done about a year ago and shows what people ran by wk9.

Don't worry it's more important to get to the end of each run😊

healthunlocked.com/couchto5...

[slow-farah Graduate]

Hi Jazzy, only about 10% actually run 5k on their graduation run (a poll was taken a while back, hopefully someone will link it). It took me 4 months after graduation to run 5k in 30 minutes and there are plenty of people here who have never reached it (and that’s ok).

You should continue to leave rest days between your runs or you risk injury, after I graduated I ran for 30 minutes 3 times a week for 3 weeks.

Parkrun is great, they really do welcome all abilities and there’s cake afterwards! Signing up for a race is also a good idea, race for life is during summer or you can find events run by local running clubs.

Best of luck with your graduation and hope you find a new target to work towards 😊

[JonnyBeGood Graduate]

Hi JazzySam, I ran W6R3 this morning which was a 25 minute run, including the 2 x 5 minute walks, Map My Run said I did 4.89k, I’d like to know how far I walk the walks to see how close I am to 5k but that means getting my phone out and faff about starting mmr while trying to run lol 😂

[John_W Graduate Ambassador]

JazzySam here is the poll showing what distances people covered in 30 mins upon graduation: healthunlocked.com/couchto5....

[JazzySam Graduate in reply to John_W]

thanks that is very useful, so i am probably in the 3.5 to 4k category

[IannodaTruffe Mentor]

When you announce your graduation, I will send you a link to a guide to post C25k running, which will answer most of those questions.

If you can't wait, then you will find it in the FAQ posts in the Pinned Posts column.

[JazzySam Graduate in reply to IannodaTruffe]

thanks, only one to go ! as i missed a session because of rain so it all got mixed up!

[JazzySam Graduate]

so I have done it! graduated on Monday