Expected speed?

[Cwtr]

The C25K title suggests that you should be able to run 5K in 30 minutes, but I am not able to each that speed so far. Just completed week 8. Do most people get to 5K in 30 min?

[B14v Graduate]

I haven’t reached 5k I just ran my W9R2 but lots of people have said in fhis forum it will come after . Don’t stress about the distance just get to the end of the run

[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.

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.

Enjoy your journey.

[Dexy5 Graduate]

Ignore the title and just think about running 30 minutes . I think They did a poll amongst graduates and over 70% of runners did not run 5k .

I’ve been running 2 years now and the closest I’ve got is 31:28. Do I care? No. But once parkrun starts again , I will be loving running those 5ks in whatever time it takes.

[Fluffiness Graduate]

The programme name is a bit misleading - to be successful you need to be able to run for 30 mins - most people don't achieve 5k within that time at the end of the programme, or at all - it is all about being able to run for the time nonstop! So don't worry, do your best and enjoy!

[WillsMum68 Graduate]

I still can’t after graduating on 16th April! The fastest I’ve ever done it is just over 35 minutes, my pace just isn’t naturally that fast. I used to really beat myself up about it and compare myself to faster friends, then I realised that they have their pace and I have mine. I’m slower than some but faster than others. I’m going for distance now - yesterday I did 8.3k in 59 minutes, on a mixture of terrains in the pouring rain and I loved it! Who cares how fast I am! 😁 You’ve done brilliantly to get to where you are xx

[Chicken1966 Graduate]

What i read in to it is this... at the end of the programme you have built up stamina and trained your head to know you can run for long periods. At the end you will have everything you need to run a 5k it just might come a bit later

Good luck for your graduation run

[palestrina Graduate]

Most definitely not! - mine was about 3.8K in 30 minutes...

[Wanderingrunner]

I have now finished C25K and I was quite deflated as I was no where near 5k In 30mins but I found a guide for average speed for 5k taking into account age and gender and I found I was average at 45mins. Which really helped. I am now running 5k three times a week and at the end of two weeks I can do it in 40mins.

[JTS225]

I did w9 R1 last night and at age 52, female and a bit of a pudding I did 4k in 30 min. I looked up typical pace for my age and gender and was thrilled to see that my pace is above average!

[CaptFrey Graduate]

I had a massive wobble this week I am no way near 5k but was reassured that’s normal lots of people don’t hit 5k keep to it.

[Sybilw Graduate]

Short answer - no. Longer answer - not really, does it matter? I don’t think so.

[BabaG]

I went to park run and my friend was much faster than me. I couldn’t get under 40 minutes which is why I am doing this to build up to that. To be honest I want stamina and to try for longer distances in the future and although I am striving to improve speed, I think it isn’t important! I’m 48 and feel it’s not a priority if I’m giving all I have. Still burning same calories possibly more than someone who is super fast and fitter. Try not to let that best you, 30 min running is 30 minute running!!

[Speedy60 Graduate in reply to BabaG]

That's a good attitude. I run longer distances now and enjoy it. My original intention was to run 5k by my 60th birthday. I haven't hit the big day yet, but I can run 16k and am eyeing up a half marathon! However, I still can't run 5k in 30 minutes.

If you want to run longer distances, consistency is key. Something I've had no problem with in lockdown. Gradually build up - no more than 10% each week. Lots of long, slow running a few hills and some strength training. Good luck 👍

[Dozydora61 Graduate]

No where near 18 months after completing. I just enjoy the feeling after completing each run. I have just concentrated on running longer times. Currently around 100 minutes for 10k.some people walk faster than that 🤣

[limberlou Graduate]

My first 5k took me 40 mins and I’ve only managed to get it down to 37:42 once!!! I usually run mine at around 40 mins after 2 years of running. But I am an older runner- I’m sure youngsters find it easier to go faster. I’m just content with actually running 😜

[Belushi Graduate]

Just about the most frequently asked question. I think about 10-15% achieve a 30 minute 5k in the program, running for 30 minutes is the key. It took me about 2 years to get to a 30 minute 5k and I still can not achieve it regularly. The running time regularly is the most important for your health.

[WeavingWonk Graduate]

Ran for 30 minutes for the first time yesterday (W9R1). 3.6km. A walker passed me while I was running!

[Running-scooter1]

I've gotta do Wk8 run3 tomorrow and I'm no where near doing 5k in 30 mins. I'm not beating myself up about it. This is 'my' run no-one else's. All I can say is from not being able to run at the beginning, I've come a long way. That's good enough for me.