I’m now at week 7 run 2 which I completed this morning, according to my watch it takes about 8mins 20secs per km, which means it’s probably going to take me around 45mins give or take to complete a 5k run. I’m not particularly bothered about this as from reading all the posts and from listening to Jo Whiley the idea is to build up endurance rather than focus on speed, and I never thought I would be able to run for 25 mins without stopping so I’m amazed at my progress. I just wondered if other people were running at a similar pace? Do many people actually complete the programme able to run 5k in 30 mins?
Written by
GreatNonRunner
Graduate
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Somewhere between 10 and 15% of people hit 5k during the plan... and it really doesn’t matter. It’s running 30 minutes that will change your life, and it’s better to do it comfortably. So, the answer isn’t in the numbers on the watch... it’s in how you feel, and how your health and fitness improves.
I’m proud to be a member of the majority here... I didn’t hit 5k in 30 minutes, nor did I care. You can have a go at targeting that much later... your pace will slowly creep up over time without much effort, and when you want to go for a PB, there are plans for that.
There will be many at your pace, slower and faster... it doesn’t matter, your happy pace is where you need to be at. Happy running, you got this.
I was not far off 5k on my run 2 days took me 40 minutes, but still not close yet nor bothered, I will keep plugging away. But you seem to be running at about my speed during my C25K, stick with what you are doing, graduate and then start playing, you can speed up, but I will let your trainer let you know when.
I have lost all my belly fat, so who cares about 5k? My trousers keep falling down.
I didn’t hit 5k in 30 mins and after 2 years I still haven’t. My first consolidation run I was feeling great and carried on ( not recommended) to 5k but it took me 40:11 mins and the best I’ve done since was 37:42.
As others will tell you it varies greatly from person to person. I’m 67 this June , have been running for 2 years around 3-4 times a week, had a couple of spells on the IC and I run at between 7:50 and 8:40 per km on average. I have been slightly faster on occasion but I just rejoice in the fact I can run for at least 30 minutes. Last summer I ran for nearly 3 and a half hours, with no walks, and covered 21k but I won’t be doing THAT again!!!
Well done on your progress so far 🎉💪 and good luck with the next couple of weeks running
I did week 7 run 1 this morning and I am running at a similar speed including the warm up and warm down walks. At some point I would like to get faster. For now I am happy that my arms seem to finally know what to do after having spent weeks hanging around listlessly!!
Took me about 15 months to hit a 30 minute 5k. I focussed on increasing distance rather than pace, then tried to build up pace later...you just run your time for now! No rush 😊
Hi. I have never run 5km sub 30 minutes. My best ever parkrun time is 36:06. But usually 37+ minutes.
I choose between slow running or no running. I am happy with slow running.
You will improve somewhat after the C25K due to getting fitter and polishing techniques. However, everyone has their limits, and you can expect only that much improvement.
That said, I am not trying to catch up with marathon runners but trying to keep my own routine and time.
I hope this comes through as encouragement to keep on running.
I was nowhere near 5k when I graduated, and most people aren't. You are now well of the way through the programme, so keep it at your easy pace and when you graduate, you will very gradually build up to 5k, if that is your target.
Like you said , you 're making brilliant progress. The distance you cover doesn't matter. I graduated last July and my best official 5km time is about 38 minutes run at a Parkrun trying to keep up with people around me (not the best idea). I am getting faster now , but still nowhere near 5k in 30 mins.....keep going, you're doing great 💪
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Graduates - how long before 30 mins is 'easy'
How many rest days do you take? 
How many times a week?
How many people finish C25K in 9 weeks?
