Good morning
My running partner and I completed W7 R3 yesterday. It was a tough one as felt LONG.
Once completed she checked the strava app which told us we’d run 3.7 k.
Any strategies other than just ‘run faster’ for increasing speed over the next 6 runs?
We are both amazed we’ve got as far as we have but yet concerned we won’t hit 5k in 6 runs time.
Thank you!
Thankfully, you don't need to run 5k in 30 minutes to complete the programme, just run non-stop for 30 minutes.
"its aim is to get you running for 30 minutes non stop, which for some will be 5k"
👏👏👏Well done for getting to this stage. The distance you achieved is great for the time.
I did about the same yesterday. Focus on getting to 30 minutes of running first. You’ll get there!
As for distance, you can build up to 5k in the weeks ahead. 😊
Whatever you do don’t just go for it yet. Injuries lie this way; hubby and I are living proof of this. 😳
And here's a poll of ~1,000 C25K runners on how far they ran in 30 minutes in Week 9.
Only 10-15% ran 5k - it's not a requirement, far from it. 😊
Welcome to the forum and well done on your progress.
The graduation requirements for C25k are that you run three 30 minute runs in a week........distance covered is immaterial.
If you look at this poll of graduates you will see that only a small percentage covered 5k in 30 minutes during the programme healthunlocked.com/couchto5....
To be frank you are very unlikely to hit 5k in 30 minutes in the next six runs, however hard you push. Stick to your comfortable pace and stay injury free.
Just dont worry about the distance build up your stamina first and enjoy the feeling that you can run for so long non stop
As every one says, don't worry about distance, just keep running for 30 minutes and you will graduate. Then consolidate and then incremental increases to 5k and beyond 
Great running. I can absolutely give you advice on increasing speed, but not over the next six runs! My advice would be to keep it nice and slow... comfortable/conversation paced running is where the speed you are looking for will come. The following article discusses the science behind “slow down to speed up” mensrunninguk.co.uk/top-fea...
That distance is fine. Not many of us get to 5k at the end of the programme. I would suggest turning off your tracking apps and just complete the programme. Running for 30 minutes is the goal!
I only started tracking distance after I graduated and only did 5k for the first time about a month after completing the programme.
It's all fine - you're doing great-relax!
Remember you are getting fitter each run and you have a few more runs to go to build stamina and pace. I was thinking the same a few weeks ago and reckoning once I had finished it would take me about 33mins for the 5k. Looking back at my stats now in Strava I too did 3.7km at a pace of 6.37/km for W7R3 so was exactly where you are now. The week 8 runs all show 4.2km with the pace slightly increasing to 6.32 at the end. Have since done W9R1 on Friday and despite the increase in time I felt much better throughout the run and ran it in 4.85km at pace of 6.12. I've just started with Strava but it allows me to import the old runs from the phone to review. Handy thing is it shows me where I was running slower. For me this is slightly before half way where I am running on the level alongside a dual carriageway. My next run should be this evening so I will try and speed up on this section as I have no idea why I am always slower there. The bit I thought I would be slowest was towards the end where it goes uphill slightly. I must be compensating for this though as Strava shows my speed (and heart rate) go up above average. So what I am saying by this you may still be able to reach 5k if that is your goal rather than the 30mins that the programme promises.
Thanks so much. Really helpful information and I’m very relieved I don’t have to get to 5k and I’m immensely proud of myself I can run for 28 mins.
4 runs to go!!
Week 6 - 10 to 25 minutes running!
Running for 25 minutes is easier than...
25 minutes, it's a miracle!
Ran for 25 minutes!!
Running for longer than 30 minutes
