5k in 30 mins??

[anna7711]

The end goal is to run 5k in 30 mins but this is a pace of 9:40min/mile. I feel like this quite a fast pace for beginners?

[Geggsy Graduate]

It's really designed to get you running continuously for 30 mins. From what I have read here only a few people end up covering 5Km in 30 min by the end of Week 9 Run 3. The idea is you keep going afterwards and either slowly extend the time until you get to 5Km and then start speeding up (or both at the same time).

Personally I'm now in Week 7. I've got myself a 5Km course and I am running for 25 mins and then walking to the end of the 5Km. I'm seeing the time coming down steadily as my fitness improves.

I use Strava to record.

[anna7711 in reply to Geggsy]

That makes sense I guess "couch to 4 and a bit k" doesnt have as great a ring to it haha. I'm on week 7 running about 4k in 25 mins but I am not new to running (back after 2 years off because of knee surgery). I just feel like it's a bit misleading/puts pressure on because 9:40 is way above average for beginners.

[Nicolegee Graduate]

I’m firmly in the couch to nearly 5k. I completed my first wk9 run today and aim to finish the programme and then see if I can run for 5k. I think patience is the key for me.

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

The stated aim and graduation requirements of C25k is to get you running for thirty minutes, three times. Only a small proportion hit 5k in 30 minutes during the plan.

Enjoy your journey.

[anna7711 in reply to IannodaTruffe]

Update: completed week 9 and managed to do a 5k in 28 mins! Feeling pretty chuffed considering I thought I wouldn’t manage to do it in 30 now I’ve just gotta focus on distance