Will I ever get to run 5km in 30 minutes?!?

[Rosebud67]

So I have only done about 4 free runs since graduating (with a 10 day hiatus from sore calves before the last 2). I found the last run really hard going and then was disappointed to see I am only just getting to 4km in 30 minutes. I am going at what I thought was a steady pace and don’t particularly want to run harder. I am a lean and activish (garden wise) 52 year old and am disappointed I am only 80% where some people seem to get after the Couch to 5 challenge.

I also wondered how accurate the app is. It’s the “Couch to 5K” app with the blue backend, green 5. Last time I wore my Fitbit it said I had done 5km so not sure which to believe?

[Tasha99 Graduate]

Actually only 10% of people do a sub 30 5k by graduation. It took me about another 5 months. Maybe try bridging to 10k by following the plan on the other forum and also hills helped me massively. Also, who cares really? You can run now. Most can’t😃

[Hidden]

Ah yes, the name of the programme! Couch 2 30minutes, is just not catchy The majority of people do not get to 5k at the end of the programme, but go on to run it in their own time later. If the 4k measurement is correct it will take you 38 or 39 minutes. if the 5k measurement is accurate- very well done! You can soon just start adding to one run each week (keeping to the 10% rule- no more than an extra 10% increase in distance each week) to get to 5k and then...well wherever you want to go! Mix up your runs (speed, intervals, long and free) to keep it interesting and to chip away at your time.

Its easy to feel a bit lost when you graduate, so its a good idea to develop a plan. There is a really brilliant guide, under the FAQs and also a consolidation Club, which might be worth joining. Lots of people love parkrun and (when they are back on) you might find that this also helps you to increase your pace.

Don't feel disheartened, there is so much more to discover and achieve

[Rosebud67 Graduate in reply to Hidden]

Thanks, very helpful. We are just coming off very strict lockdown in NZ so have been restricted to local run routes around the residential streets that is getting a little boring (and lots of wide spacing out of people’s way who seem to think a sweaty runner is some sort of Grim Reaper coming towards them, lol). Might be faster on a straighter track. I did read the consolidation guide and might read it again. Am keen to do the Park Run when it starts again for extra motivation.

My run today was hard work... but once I start it I am always determined to get to the 30 minute mark so as not to make it even harder psychologically next run. Don’t want to lose all these gains!

[Speedy60 Graduate]

Don't be disappointed, you can run for 30 minutes - that's a fantastic achievement!👏👏👏

This programme should really be called 'couch to running continuously for 30 minutes', as that is the goal, not 5k. You've achieved that in style! As has already been pointed out, only 10% of runners achieve 5k when they graduate, so you're in good company.

As for pace - don't run harder! You will just injure yourself. If you really want to improve your pace, you need to improve your stamina first. Enjoy your running, have a think about what your next goal and read all the pinned posts and links about training on how to achieve it.

I wasn't overweight when I started c25k last September (aged 59) and I was (still am) very active. I graduated in November. As far as I can remember, it took me about 40 minutes to run 5k. Since then I've continued to run 3 times a week. I do hill repeats, speed intervals, distance running and cross train with weights and resistance bands. And guess what - I still can't run 5k in 30 minutes! 31.26 is my personal best, but that's 3/4 of the time it use to be - I'm proud of that!

I am, however, running longer distances. I can now run over 14k. My short term target is 16k. My long term goal is 21k (half marathon). I look at my pace as an indicator of my progress towards fitness and efficient running, rather than a goal in itself.

It's very difficult at the moment. I would normally suggest doing your local parkrun or joining the club. Those things will come again, but don't be put off in the meantime. Keep running consistently, mix routes, terrain and distance (the advice generally is not to increase distance/time by more than 10% a week) and you will steadily improve.

Fitbit isn't particularly accurate. The free strava app is much better. Some people use MapMyRun. I like the Nike running club app for guided runs and training advice. You can also join the Bridge to 10k forum. They're a friendly and knowledgeable bunch! 😃🤪

Good luck!

[Rosebud67 Graduate in reply to Speedy60]

Thank you for such great advice! You’re right, it’s not about speed. For me it’s stamina as I want to do longer tramping/bushwalking trails. So some hill walking and longer runs would be good. I have done a half marathon as a walker and would love to get to walk-running it and other coming virtually last again! I will join the Bridge to 10k group.

[IannodaTruffe Mentor]

This poll of graduates on this forum healthunlocked.com/couchto5.... shows that only a small percentage hit 5k in 30 minutes during the plan.

5k an 30 minutes is an arbitrary distance/time combination, so don't get hung up on it..........does it matter?

This guide to post C25k running healthunlocked.com/couchto5... has links to articles about increasing pace.......which basically say slow down for most of your running. Tring to run faster on every run is the rookie runner's number one error........slow builds stamina.

The other thing is patience.................as the months, not just weeks, pass, if you maintain your running, then you may well see a marginal increase in speed.

I did my first parkrun about a month after completing C25k and set my all time 5k pb three years later, knocking approximately two minutes off my first parkrun time. incidentally, I haven't got any faster in the past 3 years......but I am still running.

[Rosebud67 Graduate]

Thanks! Very good advice and helpful. I was out of breath and got a stitch this last run, it was no fun. Need to slow down and maybe run longer occasionally and not look at the distance.

[Granspeed Graduate in reply to Rosebud67]

This was what I did, and it worked well for me. I found I don’t actually care about speed - I enjoy going further and being comfortable running for longer times. I did the timed version of Bridge to 10k and it took me comfortably up to running for an hour. Much nicer for me, as it opened up whole new areas for running. 😊 You will find your own method. Just keep trying different things until something clicks & makes you smile. 👍😄

[Rosebud67 Graduate in reply to Granspeed]

Wow, that is inspiring!! Will give the Bridge to 10k a go. I still have to pinch myself to believe that I can run for 30 minutes at all, TBH. At the beginning I could barely jog for 50 metres without puffing. I have always cycled but thought I couldn't run. Mainly because I am a terrible sprinter, just can't get my legs moving right somehow. But I have found I love "running". It is a great feeling when everything works. And it has brought me the opportunity to listen to music I love too, and to get out into the community.

[Granspeed Graduate in reply to Rosebud67]

Sounds like extending time and not worrying about speed might work for you, but only when you feel like it. It’s perfectly respectable to just enjoy being able to run for 30 minutes, you know! That’s a huge achievement. 👏🏼 😊

Note that there are 2 versions of JuJu’s Magic Plan over on the Bridge site. I did the time one first, and then picked up the distance version from where I’d got to. I felt too much pressure with looking at distance on its own! Have fun, and keep the joy. 😄🎉

[Orange_Girl Graduate]

I know this is a year old but this is a really helpful post /thread for me. I got to 5K about a year ago, age 52, and have struggled with the post C25K period. I’m wondering about going back and just redoing the whole programme again so as to get me running regularly with some structure. I was never entirely comfortable with running for 30 mins continuously and I think too quickly started to get hung up on pace/speed in a way I largely wasn’t when I had Laura in my ears! Thanks. Hope you’re still running.

[Rosebud67 Graduate in reply to Orange_Girl]

hi Orange-Girl, well I did keep up running but abandoned the 10k programme as I found it too hard, and also I don't have time to run 10k regularly anyway. I am just happy to keep generally fit. Sadly I got an injury again in September and couldn't run for a couple of months Was so disappointing. I then lost access to my running buddy over the summer hols (in NZ) and did one run on Christmas day like a mad lady.

This year I have done regular walks with my running buddy and just yesterday we decided to start running again. I get puffy quickly so have obviously lost a lot fitness, but I what I haven't lost is the knowledge that I can do it. I think we will just start the programme all over again. And I am going to stop looking at the distance (I am quite a competitive person) as this was making me run faster than I was comfortable with and then I honestly was beginning to not enjoy it at all. I am now 53 and perhaps I should accept that I might be able to run a lot faster in my 20s than I can now, and that is fine.