W8R1

[Dobbo57]

Completed the first run of week 8 and ran 3.7km in the 28 mins. Don’t think I’m going to make the 5km in week 9. Anyone else struggling with speed of running?

[Zee221b Graduate]

Hi Dobbo, I've completed the program over a year ago, and I never made it to 5k by the end and thats completely okay! Seems like you will probably cover a solid 4k by the end which is an amazing feat! Once you can run for 30 minutes a few times, your pace will increase. I wouldn't worry about it but a light suggestion would be to incorporate weight training alongside cardio to build muscle. Also a 10% increase of either the time you run or your speed can help to improve pace gradually. Hope that brings comfort!

[Beatlesforever Graduate]

A lot of people don't manage 5k by graduation. The programme is about getting to the point where you can run for 30 minutes so don't focus too much on speed / distance. Keep going strong, you're doing great 💪

[Judy20 Graduate]

I’m in W6R2 and I’m not sure about distance especially where hills are involved! I really want to make the 5k for the NHS... that’s my goal. But if I don’t I will just walk the distance in cool down. I’m just concentrating on getting stronger and consistent I believe the speed might or might not come.... I’m doing the best I can. So don’t be disheartened keep running.

[IannodaTruffe Mentor]

You are doing great, but just relax about speed.........it is irrelevant.

Graduation requirements are that you run three 30 minute runs.

This poll healthunlocked.com/couchto5.... shows how few graduates on this forum manage 5k in 30 minutes during the plan.

[Dobbo57 Graduate in reply to IannodaTruffe]

This survey is really helpful and shows me I’m on the right track. Thank you so much 😊

[Judy20 Graduate]

Seeing the poll has helped me manage my expectations and I’m now in a fresh mindset I feel...really good to know.

[Comfortnotspeed]

Hi! I know it's called C25K ? It would be better called C2 30 minutes and working towards 5K 😀

Don't worry too much about distance at the moment. Sustaining the run is more important. Having 5K to aim towards is great motivation when you finish week 9. Good luck and I'll be watching out for that graduation post very soon now 😀

[Dobbo57 Graduate in reply to Comfortnotspeed]

👍