Week 9

[Williowweed]

Hi hope everyone is well. I have reached week 9 which I am amazed at. But my pace is still short of 5k in 30 minutes any advice on how to improve my time?

[AlMorr Ambassador Graduate]

Don't worry about time for the moment, congratulations on almost completing C25K, only 3 more runs until you graduate.

Once you have graduated, run several 30 minute consolidation runs before you think of what you want to do next, if you wish to run a 5K in 30 minutes run the Stepping stones podcasts with Laura which are pace, speed and stamina, those runs will help you to run faster, good luck for your graduation run 🏃🏾 😊

[Gwenllian1 Graduate]

Hi. Absolutely don't worry about it. I think they did a survey and around 80% of people who complete C25K achieve running for 30 minutes but don't get to 5k Maybe couch to running for 30 minutes just isn't as catchy a title! I graduated a year ago and the first time I ran 5k it took me 46 minutes and there are loads like me. Since then I have run 10k to my total delight and astonishment and regularly run three times a week. I feel so much better for it and can't imagine life without running now. Today I ran only my second under 40 minute time for 5k. I guess I am just not built for speed! But for me it is a run not a race and the only person I compete with is myself. I have slowly got faster without seriously trying to but I doubt if I will ever do 5k in 30 minutes. I have got fitter, stronger and noticeably healthier though! You are doing great! Keep going. You have really got this!!

[steviej99 Graduate]

Easy - don't worry. Target is thirty minute run 3 times a week. Most people cannot do 5k in 30 minutes after graduating. I still can't after two years but I run 5k regularly between 34 and 36 minutes. Speed comes naturally the more you run.

[Williowweed]

Thank you so much. I want to running for 30 mins everyday. I begin tomorrow see if my legs agree with my decision 😀

[Allbarron Graduate]

Everyone saying the same thing means it must be right. 😄 I didn't manage 5k til about 8 weeks after I graduated and even then it took me over 40 minutes.

It's hard not to see that as your goal but the more I've run the.more I've realised it's not as important as I thought.

One of the administrators replied to me that getting more miles or kilometres under my belt would help pace follow and I've found that to be true. I'm not super fast but I am seeing gains. Speed is not consistent but I'm running 3 times a week for up to 50 minutes. If someone had told me this when I started back in January I'd have told them they were mad. 😱

For now just get to 30 mins and consolidate. Enjoy your running 🏃🏃🏃

[Williowweed in reply to Allbarron]

Thank you. I’m the same every week I expected to fail. I’ve loved every minute of these runs I’m looking forward to continuing forward.