Just finished week 6 today and rather than starting my Apple watch at the start of the brisk walk, I started it at the start of the run and finished at the end of the 25 minute run.
During the 25 min run I did 3.4k which feels so far off from the 5k mark. While I’m so happy with how far I’ve come as I was barely a let to drum the 60 second intervals in week 1, I did kind of feel deflated.
It’s made me wonder how far those who have completed it have been able to run by graduation during the 30 minutes. Would be good to hear first hand experience
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Emmalouise281
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Not everyone gets to 5 k at the end of C25K I graduated last august and still haven’t got to 5 k. So I wouldn’t worry too much about distance at the moment just concentrate on getting 30 minutes of running. You’re doing really well if you’re managing 3.4 in 25 minutes in W6. So don’t worry speed will come once you’ve graduated. Stay safe happy running 🏃♀️
Congratulations on completing run 3 of week 6, you are now OFFICIALLY a RUNNER
Don't worry about how many people get to 5K on graduating day of run 3 of week 9, only 10% can run a sub 30 minute 5k, there was a survey, the majority got to 4.25k by run 3 of week 9, the main thing is that you run 3/30 minute runs of week 9 to graduate irrespective of the time or distance, good luck for your graduation run.
Never thought I’d actually be a runner 😂 really useful to see these replies to try and help take away the focus on ‘you have to get 5k’ but taking it as it comes
Don’t worry about distance at this stage, that comes with time, concentrate on being able to run for the full 25 minutes, without stopping. I graduated not having a clue how far I’d travelled, never tracked it once. Following graduation I bought a Fitbit Charge 3 and I set it to let me know when I’ve reached 5k and my time, my goal being to gradually improve my time. At the start it was about 37 mins and my best to date 4 weeks later is 31:14. If I can do that, anyone can. Good luck with the remainder of your journey...👍
3.5K. Stuck to running for 30 mins post graduation and gently increased time to 35 mins then 40 mins. Decided to try first 5k one month after graduation - I did it in 47mins. Lots of records broken here - C25K was my first time running, then first time running for 30 mins, then first time 5K - I am breaking records every time I leave the house for a run - see where I am going with this? because it’s all about your own running journey and how far you have come (I was a total couch potato). So focus on the fact you are getting out there and running for 25mins - well done you! The 5k in 30 mins may never come or it might be sooner than you think. Just enjoy yourself and good luck - graduation is in sight now!
Personally (at week 8 now) at best I will make 4K at the end but I am getting huge reward out of doing the duration so don’t be disheartened. I will feel just as much success in making 10 runs of 25 mins or more. So what if it took me 37 to make 5k!
I started doing park run, (5k) after C25k, didn’t manage to run the whole course for the first three weeks. Since then I’ve only managed a sub 30 once. Now I have done JuJu’s plan and can run 10k and my 5k time is getting better. My personal advice, (I’m no coach) don’t push too hard to get that sub 30, I know it’s a great goal, but just running 5k is too. I was injured after managing it and had to start over after an 8 week break, work on building “running legs” and feel proud of your achievements so far.
I totally understand where you are coming from. I was so slow it was almost embarrassing but then one of my children said how proud they were of me for even trying to run. I had never exercised before. So I just accepted I would be slow and may never get to 5k. On W9 I ran a 4.4k and then a 3.6k. Sometimes I feel I can run and then other days I can’t.
I have run a 5k but in just less than 35 minutes.
My advice is be proud that you are running and don’t worry about the distance - it worked for me 😃
I think this is an amazing achievement! Don’t forget you’ve got another 3 weeks and 5 minutes to build up to which will take your distance to beyond 4K. I graduated in April and made 5k/30 minutes on the week after! Keep focusing on your time rather than distance, it will come 😘
This is a common question....you are not alone in finding out that they named it wrong 🤣 I think nought to thirty minutes would have been better but very much less catchy! Nearly 12 months since I graduated and I still don’t run 5k in 30 minutes. More like 37 min for me. Hope that isn’t too disheartening to hear. Some people get a lot closer than me and some people make that their target after graduation. The best thing I have found about in running is there is an improvement factor that suits everyone! I’ve stuck with being more interested in how long I can run for rather than how far....I’m still super proud of myself as someone who couldn’t run at all 12 months ago.
As most noted few people, about 1 in 8 complete 5k in 30 minutes during the program, it took me about 2 years to get to that speed, not that it really matters, running 30 minutes is the key and doing it regularly, you feel so much better.
Just finished week 6 too. Don’t worry about 5k within 30 minutes. Focus on the fact you’ve just run for 25 minutes. Seen plenty of examples of people running 30 and not quite getting to 5k. Keep going the 5k will come .... ps I am in the same boat.
The aim is to run for 30 minutes 3 times per week, the title c25k is very misleading. I like to know why it was chosen.
So just concentrate on running for 30 mins 3 times per week, maybe after graduation you could try for 5k.
I graduated last week but didn't do anywhere near 5k. So on my first run after graduating, I was determined to do 5k - it took me 44 minutes but I did it! So don't worry, just don't give up! Couch to Run for 30 Mins isn't a very catchy title but that's what it should be called!
Definitely don’t worry about the distance - focus on how well you’re doing to run for that long! I was the same for ages and although I’ve managed 5K now, it wasn’t within 30 minutes that’s for sure! Even now, I sometimes stop after 30 minutes because it feels as much as my body is ready for. But I remind myself that I literally struggled to run for three minutes, let alone 30 😊
Hi, I wasn't at 5K by W9R3... but I am now, 2 weeks later... OK, so it takes me 41 minutes, who cares! You go at your pace, your rhythm and you'll find one day you're almost floating along... It is just the best thing! (Ask me again mid-winter.. ?🙄) Can't believe it: from couch to running for 41 minutes, covering 5K - in less than 12 weeks! Go steady, enjoy - don't give up!👍
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Running & Bladder
Week 7 😀🏃🏽♀️😀
5k?
Will I manage 5k in 30 mins??! 
