Week 8 but no where near 5k in distance

[Liyzke]

Hi, I’m on week 8 but I’m only clocking up 4.1km during the 25mins and 5mins warm up and cool down walk. I thought I’d be nearing the 5k just on the run part alone. What should I do to get to 5k during the actual 30mins run time?

[MMP175 Graduate]

Well done for getting to week 8, I’ve just finished week 8 and am doing 3.2k in the 28minutes so hope to get to 3.5 next week. The general advice here is that most don’t get to 5k in the 30minutes but after consolidation for a few weeks, you can decide whether you want to stay running for 30 minutes, or try and increase distance and/or speed carefully. Good luck

[UnfitNoMore Graduate]

Nothing. That’s the short answer! Just run your 30 minutes at your happy, comfortable pace next week... that will change your life. Then keep running 30 minutes until it’s easier/very comfortable. Then, if you really want to, you can work on getting to 5k in 30 minutes... that won’t change (or extend) your life so much.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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.

Graduation requirements are that you run three thirty minute runs, regardless of distance covered.

Only a small percentage of graduates actually cover 5k in 30 minutes during the programme.

Enjoy your journey.

[Speedy60 Graduate]

Couch to 5k is really about running continuously for 30 minutes, don't worry about your distance. I graduated 6 months ago and my 5k personal best is still only 31.26 minutes. I can run continuously for an hour and a half though.🤷‍♀️

You're doing brilliantly!👏👏👏

[Elfrun]

Hi did you know on strava you can crop your runs to remove the warm up warm down and give you your actual distance and time, well done you on the runs I think the 5k in 30 mins is a good goal but I figure it's the time running rather than the distance covered that's more important for our health

[Roxdog Graduate in reply to Elfrun]

But 5k in 30 minutes might be a long term goal,, not one to strive for while on the programme. Building endurance and strength is the aim. I can now run for an hour, but can't run 5k in 30 minutes.

[Elfrun in reply to Roxdog]

Run for an hour yes that sounds like a better goal than 5k in 30 mins

[Dsn11 Graduate in reply to Elfrun]

Any tips on how you do this on Strava? I’m quite new to it and still learning my way round it. Thanks.

[Green_shed_guy in reply to Dsn11]

Ive just read the above and thought the same so had a play. I’m using the app and when you click on the relevant run there are 3 dots in the top right corner of the screen. Tap on these and the option to crop is one that appears. A little slide bar then allows you to move to the points needed for the run part.

[Neet79]

When I graduated I only ever managed 3.8k in 30 minutes - it’s now 6 weeks since I graduated and it takes me 40 minutes to run 5k - I just keep at it - I can do longer distances I’m just not fast

[Camelice in reply to Neet79]

I year on and I’m still at about 38 mins for 5k , love it though .....

[Neet79 in reply to Camelice]

Glad there are others like me....I was really beating myself up about it. I managed 7.5k the other day - took me an hour but what an achievement

[Belushi Graduate]

That is impressive to be doing such a distance! Take is steady and finish the program and the consolidation runs. It took me 2 years before I could do 5k in 30 minutes. The key is to follow the program and do not try to go to fast. When you are very comfortable completing the 30 minutes then work on speed / longer distances

[Magellan Graduate]

Don’t even try to get to 5km during week nine. It’s about running for 30mins. You don’t want an injury, and pushing yourself to such a drastic degree in the space of a week is not a good idea.

If you particularly want to do a 30 minute 5k, then that’s a good goal to have once C25k is done. If you run a 5k once a week or so you’ll find your pace improving and the time gradually coming down. There are online programmes and podcasts that help.

[Liyzke in reply to Magellan]

Thanks, are there any apps you recommend? I like being told when to walk and run which I presume I should do to increase my time?

[Magellan Graduate in reply to Liyzke]

No, sorry, I haven't tried any specific apps, although I know other people have. There's one on the NHS website for what to do after C25k.

For myself, I already had all the C25k runs loaded into my watch, so I reused some of them. One day of Week 4, which I adapted to be jogging for the run sections and running flat out for the 'walks'. One day of Week 9, which I tried to take a marginally steeper route each time. And at the weekend, a 5k, which took nearly 45 mins the first time but five weeks on I broke 40 mins, and next week I'm going to up it to 5.5k.

[SofaJockey]

It's only after 2 months of consolidation that I'm running a weekly 5k and that's taking me (personal best) around 48 minutes.

Slow and steady. The only yardstick that matters is your own.