So I have just done the 1st run of week 4 and I really felt it. I just can see how I will be running 5k in 30 mins by the end?
5k in 30mins...?: So I have just done the 1st... - Couch to 5K
5k in 30mins...?
Written by
Ecsims86
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11 Replies
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AlMorrAmbassadorGraduate
Congratulations on completing run 1 of week 4 of C25K, you do NOT need to run a 5K in 25 minutes to graduate, in fact not too many graduates can run a 5K in 25 minutes, as long as you can RUN for 30 minutes, three times then you will graduate with that third run of week 9 irrespective of the time you run it, certainly not 25 minutes.
Thank you! Sorry I meant to write 30 mins. Thinking straight isn’t an option in quarantine.
Anyway, maybe they should rename the app, “couch 2 run for 30 mins”. Selling people a dream of being able to run 5k in 30mins! Lol!
haha I've said the same but as others have mentioned couch to 30 mins isn't as catchy! 
ps. we can do this!!
I think that sounds ok... “couch to 30” 😂
At least it would be honest 🙈
I am literally determined to run 5k in 30 mins or less so will keep at it.
Have you completed it? X
I'm not mad at Couch to 30 either tbh! haha
I'm about halfway through; tomorrow is my Week 5 Run 3, the one with a 20 min continuous run; I can't wait!!
As for hitting 5km in 30 mins, that would be amazing but I'm more focused on just getting through those half hour runs and leave thinking about speed till after graduation!
Whatever you're doing, keep at it, you will smash this!!!
Me too.... BUT do be careful as you can get injured if you try to go too fast too soon.... my record is just over 38 mins for 5K and that was 3 months after I graduated... but it hurt my achilles by pushing too hard, so I had to go slower and shorter distance for some weeks to get better.
So keep up your objective - just use all the advice on this fab forum to get there... eventually - and do NOT try to go too fast/far whilst you learn to run!
PB
UnfitNoMoreGraduate
I couldn’t either... and indeed I didn’t, but it doesn’t matter. What does matter is running for 30 minutes non stop at the end of the plan, which you will do. Don’t let any numbers on a tracking app or watch take away from what is going to be a great achievement. The C25K app itself doesn’t record or show these insignificant numbers... the only one it measures is time because that’s the one that counts here. Run at your comfortable/conversational pace, complete the plan, consolidate a little and then decide if you want to work on pace, go longer, or simply be a happy runner who goes and runs for pleasure and fitness only... all types of runners are equally awesome.
Totally understand but where does the “5k” come from?
It’s a catchy title, and the plan has been around in many forms for a long time now... some are distance based, but the timed ones are (in my opinion) better as they’re more accessible... I started this with maximum unfitness, others come here as lean mean cycling machines... there’s no way me and those guys will cover the same time/distance target in 9 weeks!
“Couch to running comfortably for 30 minutes three times a week” isn’t so catchy 🤣
30 minutes of cardio will change your life, and the timed versions of the plan have you doing this very quickly... brisk walking is cardio too, so you’re already around that mark. This is increasing your fitness rapidly, and running it comfortably at a conversational pace is actually better for your long term development as a runner.
I was reading about the woman who recently became the heaviest ever to complete a marathon... her first 5k took her 90 minutes... she’s at least as awesome as someone who runs it in 25 minutes in my book. The distance based plan would have had her finding three windows of a couple of hours each week, which under normal circumstances isn’t easy for most of us.
My running club run a C25K programme, but have renamed it “pub to parkrun” marplerunners.com/pub-to-pa...
That 5k is within your grasp no problem👍
WeavilGraduate
You'll be OK. As people have said, you just have to run for 30 minutes, the distance is irrelevant. It WILL come, the plan will progress your running times without you really noticing. Keep it up!
