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

Couch to 5K

110,598 members143,153 posts

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


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...

23 Replies

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

DarooGraduate 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 :)

CalcanGraduate 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!

DarooGraduate 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 🤪🏃🏽‍♀️

Speedy60Graduate 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 👍

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

DarooGraduate in reply to Funky-Dory

Wow well done :)


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

DarooGraduate in reply to Imc50

That was good 🏃🏽‍♀️🏃🏽‍♀️


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.

DarooGraduate 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 😊

DarooGraduate in reply to Funky-Dory

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


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


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


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 😊😊😊

DarooGraduate in reply to roseabi

Yep 😁 It has been brilliant 👍🏻👍🏻🏃🏽‍♀️

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.


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😊😊


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

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.

DarooGraduate 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 👩‍🎓

IannodaTruffeAdministrator 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.

DarooGraduate in reply to IannodaTruffe

Thanks :)

You may also like...