Week 9 how will it be 5k?: I start week 9 run... - Couch to 5K

Couch to 5K

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Week 9 how will it be 5k?

Hottub1 profile image

I start week 9 run 1 tomorrow. I got strava app and record my run. Last week on the 28min runs I only did 2.19miles. I can’t see how by running 30 mins I will cover 3.1 (5k)?

40 Replies
UnfitNoMore profile image

There’s no requirement to run 5k... run 30 minutes 3 times a week and your health and fitness will benefit immensely... that’s what this place is about. 5k will come when it comes, it won’t stop you being an awesome new runner.

Hottub1 profile image
Hottub1 in reply to UnfitNoMore

Thankyou. Was worried I was going too slow - I literally can’t go any faster - always so happy to hear Laura say “that’s it slow down to a walk”!

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to Hottub1

There is no too slow! There is a too fast... and, as it happens the best way to speed up is to slow down mensrunninguk.co.uk/top-fea...

Just enjoy your running... Strava shows a lot of interesting statistics, but it doesn’t measure what the run does for you or how you feel about it... run for pleasure and health, the other stuff doesn’t really matter. You’re much more likely to maintain something that you enjoy, so never be afraid to slow down and smile.


I only smile at the end , can’t believe how much effort / determination it takes to run 28mins !

But I’m forever hopeful it will one day be a pleasure to run !


Katkins27 profile image
Katkins27Graduate in reply to Hideaway3

I just smile😁 .a route i follow means me running into a cul de sac and a guy in the house smiled at me from his sofa...i smiled back and even managed to wave ! If you are fit enough to run 30 mins you are fit enough to smile and raise your hand I reckon 😁

Hideaway3 profile image
Hideaway3 in reply to Hottub1

Hi Hottub1

Me too it’s almost like a relief,

I have my week 9 run staring today or tomorrow?😣!!


Hottub1 profile image
Hottub1 in reply to Hideaway3

I did mine today 1st of week 9 managed 2.35 miles. Amazed that I ran for 30mins 🤣

Roxdog profile image
RoxdogGraduate in reply to Hottub1

If you can't go any faster on your runs then that's probably too fast at this stage! Keep it nice and slow!

Queenie17 profile image
Queenie17Graduate in reply to Hottub1

Me too😄😁

Speedy60 profile image

I graduated last November and haven't yet run 5k in 30 minutes, possibly never will. 🤷‍♀️

Don't worry about speed, just aim for running 30 minutes nonstop. Good luck 👍

Hottub1 profile image
Hottub1 in reply to Speedy60

Thankyou and well done you😊

Speedy60 profile image
Speedy60Graduate in reply to Hottub1

You're doing brilliantly, by the way! 👏👏👏

Swim18 profile image
Swim18Graduate in reply to Speedy60

Glad to hear from someone like me ! I graduated in January and I run once a week and managed to run 4 k in 35 mins this week - proud of myself. I think its whatever a person is comfortable with . I came to this app having never run before ( at 60 ) and it has been one of the best things I have done 😀

Millwall151 profile image
Millwall151 in reply to Swim18

Well done ,I am 60 too and just on week three,I have run half marathons in the past but hadn't run for ages due to injury and putting on weight,it's a struggle for me but you do gradually get stronger

Speedy60 profile image
Speedy60Graduate in reply to Millwall151

Keep going, you'll get there!

Interested to hear you've run half marathons in the past. What is your experience? Do you think it's a realistic aim now? I've got that distance in my sights.

Speedy60 profile image
Speedy60Graduate in reply to Swim18

Congratulation! Well done you. 👏👏👏

I'll be joining the 60 club next month. My original aim was to be able to run 5k by then. I seem to have overshot that goal by some considerable margin! I am gradually improving my time as I become fitter and concentrate on running form, but it's distance that really interests me now.

Definitely one of my better decisions too. 👍

Katkins27 profile image
Katkins27Graduate in reply to Swim18

Me too I love it ! Graduated just over a week ago and tonight i put 5km target in my Nike app and ran for 54 mins ! Be proud whatever ...its all good 😁👍🏃‍♀️🏃‍♂️

I graduated a couple of weeks ago but as we are in lock down have been able to Continue 3 time’s a week. Yesterday I was very brave and went for the 5k. I did it!! But it took just under 40 minutes. So now I’m going to continue running 30 minutes Twice then a 5 k once a week. Keep going we all have different challenges but this has been great for my mental health

Hideaway3 profile image
Hideaway3 in reply to MrsDidds

Hi Mrs Didds

Do you find running for 30 mins easier now ?


MrsDidds profile image
MrsDidds in reply to Hideaway3

Yes I guess so H3

I know I can achieve it so the psychology is there xx

Just keep putting one foot in front of the other.

Good luck 👍🏼

Hideaway3 profile image
Hideaway3 in reply to MrsDidds

Thanks U2

Katkins27 profile image
Katkins27Graduate in reply to MrsDidds

This is what I am doing 2 x 30 mins n then a 5k as feel its a good consolidation for me. Sat i did 5k which was buzzing from then Tuesday my 30 mins was so slow I tried a short 20 mins yesterday. I am going to have a run tomorrow 30 mins and sunday 5k with any luck

Roxdog profile image

I graduated in Feb and reached 5k after about 3 weeks of consolidation runs. I can't run 5k in 30 minutes - more like 36-40 minutes, but it's not a race! Good luck, sounds like you're doing great. Just keep it at your slow comfortable pace!

Magellan profile image

On finishing C25k I had only managed 3.2km in my fastest 30 minute run. It didn’t mean I hadn’t done the programme right, or make me less of a success than if I’d reached 5k. Something like 90% of us are short of 5k in week 9.

Soon after finishing I did a 5k run and it took me nearly 45 mins. Today I managed 38:30. I don’t know if I’ll ever get to do 5k in 30 minutes. I hope so, but it’s not compulsory.

You’ve done really well so far, and your pace seems rather better than mine. Best of luck for week nine, not that you need it since you’re well prepared by the first eight weeks. I hope you enjoy your runs enough to keep going after you’ve finished c25k.

Wow my last two 25 minute runs are measuring 2.35km on strava so I'm impressed with your speed but I guess it'll take us a while beyond the app to do the 5k in 30mins, an interval runner walked past me on Wednesday the cheeky young hare 😄

IzzyMP profile image

I didn't run 5 k when I graduated. It's taken me a little while to increase my length of run to 40/45 mins and am running about 6 now but slowly👍You will get there, , we are all different. I too came to running late. I was preparing for a park run to celebrate a big birthday, I'm ready for the Park runs, but they are cancelled ATM ! Something to look forward to after lockdown 😀

Shuffledaway profile image

I graduated earlier this week with 4.9 km and ran for 34 minutes, so I’m not covering the distance either because the pace isn’t fast enough but as someone else said, it’s about running for 30 mins first, no matter how slow you are. My next goal is the pace, but for now, feeling comfortable in running 30 mins is what I’m focused on!

Ant50 profile image

Like everyone says, it’s about 30 mins exercise and not about the distance or speed. However if you keep running three times a week post graduation you will improve, I now routinely run 5k in 32 mins, which is much, much better than when I finished C25K seven months ago. I haven’t particularly focused on trying to speed up, was more interested in building up my running stamina, but the speed slowly improved to. So, once graduated just focus on the 30mins and the improvements will slowly come. Good luck with the last week.

Diamondshoes profile image

Don't worry about distance. At the beginning most of us are really slow. I was overtaken by a toddler on one run! Have a look at a video clip someone recommended about Japanese jogging. It really helped me to feel comfortable with being so slow. Just focus on running for 30 mins. As others have already said it's about getting used to running for longer periods and enjoying it! Best of luck!

Suem108 profile image

Don’t worry about the distance, just run for the 30 mins. That’s an achievement in itself. Following graduation I’m using the C25K consolidation Podcast that helps with technique and have found I’ve increased distance on each run. However, still not hit 3k. But my goal is to get there.

Astroblue profile image

Considering when I started this programme I hadn’t run for forty years my goal was never `couch to 5K it was always Couch to 30 minutes running, once I achieved this I just keep running for 30 minutes I don’t even check the distance anymore. So keep going and enjoy the health benefits of a new active you!

There's a poll on here somewhere that shows that only 10% of people manage to run 5k in 30 minutes at the end of the program. I graduated nearly a year ago and managed about 4k in 30 mins. I still can't do 5k in 30 mins, my best is about 33.5 mins and that's pushing it!!

I’m in the same boat as you. Just done week 9 run2 and although the running is 30 mins, I’m hovering around the 4.6k mark. I plan on using the 5k target as my driver to keep going after my final C25K run. It does say 5k or 30 mins so don’t let the distance thing dull the achievement of running 30 mins non stop.

Honestly don’t worry

I posted the same question on here18 months ago as I put an app on also on week 9 and it was only then I realised I was nowhere near running 5k

A member than told me that it should be called couch 2 30 minutes and once I got that in my head I felt loads better

Anyway I am running 5k now and I think the best I’ve done is 32.30 mins so I still can’t do it in 30 mins

But I can run 6.5 k without stopping now after it killed me to run that 1 minute on week one.

So just keep it up and enjoy and don’t worry about it xx


Quite often people do a Park Run race (5k) the run after the 0-5k programme, and for most this will be their longest run. Once you can run 30 mins you’ll find you’re able to run for 5k, even if slower than your usual speed. Park Runs give you an official running time too. Opens a whole new world. They may be halted for LockDown but keep running and register with your local Park Run if you haven’t already. Enjoy!

Yorki_Girl profile image

I run Slowly... Also never do 5k in 30 minutes am planning to extend the run over next few weeks so that I can get to 5k at my current pace... I estimate 36-38 minutes running is required. My next goal

if you really want to cover the 5k, you can tag on the additional distance at the end.

I’m currently about to start week 6, however due to a nomination for the run 5, donate 5, nominate 5 I started tagging in the additional distance at the end of the planned BBC run, I alternate between 2mins walking and 2 mins jogging.

I tend to find currently the app ends when I have covered around 2.8mile... though if I’m honest the 20min jog killed my legs the other day (too many squats the day before).

For me the distance isn’t important, the increased activity and exercise is. I’d much rather shuffle round a couple times a week vs running 5k and not being able to walk for 4 days.

Remember this is all a personal goal, no one here has anything to prove. Try any enjoy it, and remember during the current time of lockdown any time exercising regardless of method is better than sitting indoors doing nothing.

GigiRuns profile image

Great thread. I enjoyed reading every one of the comments. I'm right there with you. Thanks for posing the question.

Rumour profile image

Do you remember that first run of the first week? Burned on my brain with a branding iron. Never thought I would run for a minute, let alone 30! Never have reached the 5K in 30 minutes, my record is 35:22. But I run and from week one, you have been a runner. Doesn't matter how far you get, you are there.

Next thing will be Parkrun when it re-opens. Run a way and walk a way. You won't be last and I can guarantee that! Well done for getting this far, we are proud of you 😀👍🤘🏃‍♀️🏃‍♂️

I’m 63 - not run for over 40 years until now - just graduated and covering 4.1k in 30 minutes- still a struggle but I plan to do 6 consolidation runs of 30 mins - number 3 tomorrow and then extend my runs by 1 min per week and see where it takes me. No pressure to get to 5k in 30 minutes but hopefully one day! Take your time

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