How to do 5K in 30mins for final run?

[Daroo]

What time are people doing the 5K at the end of week 9? How far are people running in the allocated 30mins in the final run? It’s a bit confusing...

[Calcan Graduate]

Did W9R3 this morning.....around 3.5k in 30mins

[Daroo Graduate in reply to Calcan]

Congratulations 🥳 That’s about my speed - so what do u plan to do complete the training for running 5K? I’m not sure if it’s time to now increase my speed but I’m happy at my speed that I’m at.. I’m about to start week 8 and have managed ok so far

[Calcan Graduate in reply to Daroo]

The advice from others appears to be to get some slow miles in the bag and enjoy things and then somehow stamina/speed/distance will improve .....

I think if I had tried to speed up in week 8 (or any of the other weeks) then I wouldn't have made it to the end of week 9!

[Daroo Graduate in reply to Calcan]

Oh right that’s true.. I’ll just keep pottering along and not worry about the distance too much But I’m terribly competitive with myself will set myself it as a challenge 🤪🏃🏽‍♀️

[Speedy60 Graduate in reply to Daroo]

I wouldn't. Just concentrate on graduating first. Then get some miles in your legs. THEN look at doing some hills and/or interval training.

If you build up by increments, your body will have chance to adapt and you'll decrease your risk of injury.

Good luck 👍

[Funky-Dory]

Hi. I’ve extended to challenge to week 10 as needed to build my confidence up. Ive just completed my 1st 30 minute run and did 4.67km

[Daroo Graduate in reply to Funky-Dory]

Wow well done

[Hidden]

Hi Daroo, we're all different I did 5.18klms on my week 9 run 3 in 30 mins 2 secs

[Daroo Graduate in reply to Hidden]

That was good 🏃🏽‍♀️🏃🏽‍♀️

[Speedy60 Graduate]

Don't worry about distance, just time spent running.

I think when I graduated in November, I was running a 38 minute 5k. Now I'm down to 32.24 minutes, but I'm not convinced I'll ever run a sub 30 minute 5k. It doesn't really matter; I'd take distance over speed every time.

[Daroo Graduate in reply to Speedy60]

Yep. I’m just so amazed at myself for being able to run for more than 30 seconds and even really enjoy it 😁😁

[Funky-Dory in reply to Daroo]

Definitely! It’s an amazing feeling isn’t it and you’re doing brilliantly. When I first started I really doubted whether I would be able to do this but the plan is fantastic. Keep up the good work 😊

[Daroo Graduate in reply to Funky-Dory]

Thanks I couldn’t have done it without the support from the runners on here👍🏻👍🏻😁

[diahug Graduate]

I graduated this week and I’m doing about 3.5k. Next step is to try and slowly increase

[Daroo Graduate]

That’s better advice for me.. I have a couple of friends who are proper runners so I’ll maybe meet up with them and get advice too. Thanks

[roseabi]

It is confusing because it's called "Couch to 5K" - but in fact the aim of the 9 week plan is to get you running for 30 minutes.

Once you graduate, your next goal may be to run 5K, then perhaps 5K in 30 minutes, then after that you might fancy working on 10K, and... so on!!

The point is that everyone is different, but the C25K plan sets each individual on the path to becoming a runner in whichever way suits them best, and brings the joy of being a fitter, healthier person 😊😊😊

[Daroo Graduate in reply to roseabi]

Yep 😁 It has been brilliant 👍🏻👍🏻🏃🏽‍♀️

[Comfortnotspeed]

There was a great link for this kindly posted earlier.

I was running 4.25k when I graduated last time. I doubt I’ll do that this graduation. However I ve learned to enjoy the experience and not worry about numbers.

[Buddy34 Graduate]

Not a lot of people get to 5k by wk9 . Just focus on your 30 minutes and enjoy.

If you are interested this was a poll done about a year ago😊😊

healthunlocked.com/couchto5...

[IannodaTruffe Mentor]

If you look at this poll of graduates you will see that only a small proportion manage 5k in 30 minutes during the plan, healthunlocked.com/couchto5....

You only need to run three thirty minute runs to graduate.

Do not try to increase your speed at this stage.......or you may not finish at all.

[Daroo Graduate in reply to IannodaTruffe]

Thanks for the link I’ll just keep doing what I’m doing and can work out what is next after I Graduate 👩‍🎓

[IannodaTruffe Mentor in reply to Daroo]

When you graduate i will send you a link to a guide to post C25k running.

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

[Daroo Graduate in reply to IannodaTruffe]

Thanks