I’m starting week 9 and my brother said the last run should be 5k. I have a dilemma- Do I attempt 5k on my last run ( worried it might be too much) or do I run 30 mins and not get het up on actually doing 5k.
I’ve managed 4.6 k on a good run week 8.
I know it is my choice - I’m just looking for advice please.
No need to stress about doing 5k - just run for the 30 minutes and enjoy it 😊
The programme is really designed to get you running for 30 minutes, the majority of people don't reach 5k by graduation 🎓
Happy running 🏃 ☺️
Graduation requirements are that you do three thirty minute runs, regardless of distance.
Do the programme. (It's true that on the podcasts at least Laura does mention in Week 9 that you'll be running 'about 5K' but the goal is firmly 30 minutes,continuous running motion, and done regularly)
Many people graduate without knowing how far they are running and there is a strong argument for not monitoring distance during the programme (it doesn't seem to be a force for good, only doubt). And your heart and the rest of your body and mind don't really care about how far either (I think) only duration (and intensity but forget the intensity too for now). But we've done polls here and the majority of people are not covering 5k on the day they graduate, although some are. For a good many of us, according to available running calculators covering 5k in 30 minutes isn't a realistic goal anyway.
But progressing on to running 5K (in however long a time) is an obvious option for a post-graduation goal and many of us choose it and achieve it in the months following.
Run the 30minutes and enjoy! The programme short really be called Couch to 30 Minutes Running - but it doesn't really have the same ring.
(If you factor in the distance you cover on your warm up walk and cool down walk you'll be closer to 5k anyway 
)
Good luck.
No... 30 minutes is all that is needed...
I just did the 30mins and then 1st week of consolidation was 3x30 mins then this week over 10 days completed 3 x5k as felt ready. I think don’t push to hard to get to 5k as it has taken me 41mins as not very fast! Keep it up running us great 🏃🏻♀️👍🌞
The moral of the story – never, ever listen to one’s brother! I have one and I learnt many years ago that listening to him was never a good idea!
As everyone has said, the goal is to run for 30 minutes. If you are anywhere near 5K at the end of that you will be a long way ahead of most of us when we graduated. Three years later, I still haven’t managed to get under 40 minutes for 5K – and I don’t care!
Enjoy your run, enjoy your amazing achievement. This program has already, and will continue to, change your life for the better. You are fitter and stronger, both mentally and physically – you have done a good thing for yourself.
Thank you for the advice! My brother is a runner ( over 100 park runs) and has coached c25k . He offered to run with me for the 5k run. But I’ll take the advice here and finish c25k by running for 30 mins as I know I can definitely achieve that and then I can work towards 5k .
Funnily I don’t really like running- but it’s been so good as a challenge and overcoming the mind games. So at least aiming for the 5k will keep me focused.
Should I run a 5K before finishing program?
Ran the full 5k but nearly last
Put a spurt on in the last minute of your run?
Completed couch to 5k last year
Running 5k at week 8. 
