This is probably for people who have already graduated. Could you complete 5k in 30 mins?
I completed week 5 today and have calculated that based on my current speed, I will be able to only do 4.6km if I run non stop for 30 mins. Thinking of gradually increasing my speed.
I graduated today and did 4.5km in the 30 mins (I carried on to do the 5k which took me 33:20). From what I’ve seen, very few people manage the 5k in 30 minutes during the programme.
I started trying to force myself to get faster in week 7, but all I did was hurt my shins so I quickly gave up on that idea after one “faster” run. The best thing I’ve learned from this forum is that your speed is your speed and you shouldn’t compare it to anyone else’s. Speed is something to be worked on over a long time after graduation, otherwise we’ll just injure ourselves as new runners.
Hi I graduated yesterday and I'm lucky enough that I managed to hit 5K around the 29 minute mark, but as others have pointed out the main aim of the programme is 30 minutes running regardless of distance.
There have been plenty of times I struggled along the way and didn't think I could make it, but by reading this forum regularly I got enough tips and inspiration to carry on.
My pace only really came on during week 8 and 9 after thinking most of the time I wouldn't do 5K in 30 mins.
I'm going to carry on fwd to a new target of 10K now, but not worrying about how long it takes. It's all peace of mind and fitness combined for me, that's makes this a great programme 🙂
So what pace do you do on average?
According to Strava 5.70 / KM, and that's really just come on the last 2 weeks. Before that I was continually improving but not as much.
That is great. I am currently on 6.4/km so I'll try to push myself to achieve similar to yours over time.
Week 6 tomorrow and looking forward to it!!
The programme aims to get you running continuously for 30minutes. The name is slightly misleading as this won't necessarily equate to 5km. But Couch to 30minutes doesn't have the same ring to it.
My advice would be to continue running at the pace you are running at presently and don't worry about distance at this point. Once you've graduated you can start to work on pace. There are additional podcasts which you can use after graduation, and the Speed one can help you develop your pace.
nhs.uk/live-well/exercise/c...
You're doing really great and it will be such an achievement to get to the finish line after 30 minutes of running on Week 9 Run 3.
Good luck and happy running.
God no. I estimate it will take 40 - 45 minutes to run 5k and my goal is the end of June for this. I aim to increase my length of run ie amount of time I can run non stop over the next 6 months. I’m not looking to increase speed
I’ve just completed W9R3, I couldn’t run 5k in the 30 mins so I just kept running after the time and I ran 5k in 40mins. I’m not to worried about my time I’m just so amazed that I can run 5k.
Keep going, don’t focus to much on time just find a speed that suits you. Well done
Only a small proportion of graduates from this forum who responded to a poll, managed 5k in 30 minutes by graduation healthunlocked.com/couchto5....
Graduation requirements are that you complete three thirty minute runs, regardless of distance.
Don't try to speed up at the moment, or you will increase your injury risk. Speed will come in time.
2 months after I graduated it takes me about 37 minutes to do 5K. My times are gradually improving but it’s not easy-I’m just pleased that I can do the 5K!
As others have said, it’s just the running non-stop for 30 minutes that’s the important bit on the programme!
Really hope you’re enjoying the programme as much as i did!
Graduated weeks ago and am up to 6k + now - still can’t do the 5 in 30 minutes! I have settled in to my pace and seem to average about 35-38 and I am fine with that! Distance now is more important than speed for me, I’m aiming for the 7.5 and then the 10. If it takes me over an hour then so be it!
I have only just got strava with only 1 run to go before completing, and was a bit horrified to find I had done only 3.6K in my 30 minutes - and that was more than my first run this week!
Thanks everyone
I am about 4 months on from graduating. Only got Strava about a month ago. I can do 5k in about 32 mins on a good day, but 35, 36 not so unusual. Getting faster though. I wouldn't rush to think about speed yet. Get the distance and speed will follow. You can focus on it more as you go. So now when I run, instead of walk/run, I think about intervals of jog, then run faster. When I do that I get much nearer to covering 5k
What does strava say your pace is? Will be good to have an aim to work a bit hard towards.
I did my 20 min run non stop and still had energy so I continued running for the last 5 min when I should have been doing the walk.
I have been running for 4 years and I still can't do 5K in 30 minutes! That is still a distant goal for me.
I graduated with 3.2km in 30mins. Now I'm about 4.2km in 30 mins. Each day is different depending on my mood, energy or the weather. My last 5k was a few seconds under 40 mins and my fastest was 34mins
What pace do you run at on average?
Just scrolled through strava and my fitness watch and I don't seem to have an average, I'm abit all over the place. All my runs fall between 7'20"/km and 8'20"/km. My splits are crazy, I can be down at 5'30"/km then up at 8'50"/km 🙈 I think I need to work on a consistent pace
Thanks alot. That's really helpful.
Hi, I graduated last week and ran 3.8k in the 30minutes which was the longest I had run and the fastest at 7.55min/k. I’ve gone slightly faster and further on my 3 consolidation runs so far (I think due to my new running shoes!) but won’t get to 5k for a few weeks and will probably take about 40 minutes. I doubt I’ll be much faster. Just happy to be running and almost starting to enjoy it (a little bit)!
C25k completed 🏆🥂😀🏃♀️
SlimmingWorld and c25k 
Actually completed C25K!
A \"C25K \" for swimming
Restarting C25k after Covid
