W9R1 feel good but nowhere near 5k

[CDolly]

I’m 51 and a former school cross country avoider, but I wanted to feel fitter and have really started to enjoy my running.

A few weeks ago I struggled to run for one minute and today I ran for 30.

I feel great about that, but I had to slow my pace to a slow jog a couple of times. I’m nowhere near 5k. More like 3.5-4.

I carried on my cool down walk for longer so that I covered 5k.

The program has really helped me as it’s been steady and gradual and I’ve followed it, believed it and it’s worked so far.

I think I’m worried I won’t make progress with my speed after this week without the podcast.

[Green_shed_guy]

I’ve used to think I’d never achieve the 5K in 30 minutes and I’m still nowhere near however I’ve completed the program and can now run for 30 minutes. Reading through the forum very few achieve the 5K in 30 minutes but every one of us who follow the program runs for 30 minutes. Couch to 30 minutes of slow running doesn’t roll of the tongue as easily or sound quite as catchy. Speed or further distance or both will come with time and carrying on beyond the program. I believe there are other podcasts to help going forward.

[CDolly Graduate in reply to Green_shed_guy]

Thank you for your message. It helps to. Know that. I’ll get through this week and look up the podcasts.

[BarbieW Graduate]

I found that I was nowhere near 5k in 30 minutes, and in fact i still can’t!

But I would certainly recommend a few weeks of consolidation once you’ve done your graduation run, to basically get so that 30 minutes is easy peasy! (I found I needed the support too, and I just repeated week 9 with each of the available trainers to make it less boring.)

You will find distance comes with the strength that you are building into those running legs.

Take it easy, don’t stress slow and steady, and enjoy the runs

[CDolly Graduate in reply to BarbieW]

Changing the voices is a good tip for consolidation. Thank you 😊

[IzzyMP Graduate]

I was no where near 5k at 30 minutes when I graduated. It did disappoint me a little bit but then I thought, I've run for 30 minutes which I'd never done before. 2.5 months on I find I can run for about 45 minutes, slowly, but I'm now hitting about 6k . Moral is , keep going. ,you will get stronger and hit the 5k. If not , does it matter ? you are still running for 30 minutes and getting fitter🏃🏻🏃🏻👍

[SailingThrough Graduate]

In the same boat! Have just repeated wk9 for 2 weeks and distance fell a bit so kept going till Fitbit told me I’d done 4k at 32 mins. Did 4.4 yesterday in 30 so very variable. Looking back over time it is getting better with lots of variation. Changed the route and music a bit and will stick with wk9 till can do in 5mins is plan. Good luck and very well done. You’ve done great.

[CDolly Graduate in reply to SailingThrough]

Thank you. It does help to hear your experience. Well done you and for keeping going!

[DadP Graduate]

Hi and well done for completing. I was on target to finish this Fri coming but sustained a knee injury which has put me back a bit!! Just doing a bit of cycling till I'm fit enough. I was concerned about what was gonna happen after I had graduated as I'd come this far I defo wanted to carry on and improve. I was told on this Forum about NHS Life after C25K (sorry can't share it). Look it up, there are several tips and other pod casts to carry on with. Good luck. I can't wait to Graduate. 😊👍🌈🏃‍♂️🏃‍♂️

[IannodaTruffe Mentor]

When you announce your graduation I will send you a link to a guide to post C25k running.

If you cannot wait, it is sitting in the FAQ Posts, which you will find in the Pinned Posts.

[CDolly Graduate in reply to IannodaTruffe]

Thank you. I’ll wait until I’ve made it and look out for it.

[Jell6 Graduate]

The goal is to run for 30 minutes. Very few will run 5 km in that time. With consolidation and more runs you might, but be happy and proud about your achievements 😊

[IanWell]

There are programmes that help with speeding up.

[Kat332zz Graduate]

I also didn’t make 5k in 30mins, at parkrun I still had to walk the last bit for my first few weeks but I did eventually make it in 30mins, then was injured so moral of the story, keep it steady and do lots of consolidation before trying to up distance or speed. Be pleased with your improvements so far. Ps I managed a 10k today, so you will and can go further or faster in the long run😀

[Eveb1 Graduate]

Hi am on week 9 run 2 today - nowhere near the 5 k but took pressure off myself and decided to focus on being able to run (slowly )for 30 mins which seems like having climbed a mountain in terms of achievement!! All of the wonderful folk on this forum will say that 5k will come the hardest bit is getting up and starting in the first instance! Well done for getting here!!

[CDolly Graduate in reply to Eveb1]

Thank you for your support. And well done. You’re right. I had a niggle that I was cheating or not running properly, but as you say, they great people on here have reassured me. 🏃‍♀️👍👏

[Gord1966]

Hi, when I finished C25K I was only doing just under 4K. But I built on it after another week and got to 5k, speed is not important it’s finding the right rhythm to run at which is comfortable for you it’s 12 weeks ago I started and I did 7k last run for the first time.

I use the “Nike Running Club” app now which you can set the distance your aiming for and it updates you during your run every 1k giving you your time and even plots the run you’ve done on a map. 👍

[Lifluf]

Most people don't make 5k in 30 mins, and quite a lot don't ever get that fast. It doesn't matter. But your legs will get stronger as you continue and each time you'll get a little bit faster without pushing yourself too hard. Once the podcast is over it's time to relax into it and enjoy the feeling of real achievement.

[Razouski]

When I first graduated I was so worried about how on earth I would run without Laura on the podcast encouraging me on that I continued to run with the Week 9 podcast for a few weeks. After that I made the transition to actually sorting out my own playlists and varying the routes and playlists often to keep some variety. You don't have to be fast, but just look forward to enjoying running for 30 minutes because you can.

I started running at 53 having also been a Cross Country avoider at school - in fact I had a doctor's note which let me off the hook. But I absolutely love it now. So hang in there. You're doing great.

[CDolly Graduate in reply to Razouski]

Thank you so much for this. I love the idea of running ‘because you can’. Having goals is good but this attitude is very liberating.

Looking forward to my next run, and the one after that...😁 😊 🏃‍♀️

[Orange_Girl Graduate]

I'm really encouraged by this post and replies, CDolly. In almost exactly the same place. Done Week 9 Run 2 and nowhere near 5K (well under 4). But as everyone is saying it's the achievement of running continuously for 30 mins that the programme gets us to and we are now doing that It's helping me to start realising that there's lots of advice about consolidation and taking it further. I've run with a non-smartphone pedometer so it may not be giving me totally accurate distance, but good to know there are various apps. Also an over-50-year-old cross country always-at-the-back person (interesting how the cross country memories from school linger...) so I'm delighted that C25K has taught me to run. Keep going and well done.

[CDolly Graduate in reply to Orange_Girl]

Thanks for your reply. It’s good to hear people are in the same position- it’s reassuring and encouraging.

We’ve come a long way since the school cross country and I’m sure we can keep on running 😊🏃‍♀️