Week 7 completed, but only 2.3km run

[overstretched]

I know I’m not fast, but this is ridiculous. Any tips on speeding up? I feel comfortable at the pace I’m “running” at but find it hard to move my legs faster. What’s going on?! I feel I could brisk walk faster than “run”. Feeling deflated.

[steviej99 Graduate]

Don't speed up. That's the answer. You should be proud, you've run non stop for 25 minutes 4 times in a row!! That's amazing! 6 more runs till you graduate and you'll be running 30 minutes non stop 3 times a week and that's the real target for this plan. c25k is just a nice name. Maintain your weekly runs and you'll get fitter and stronger. Speed comes naturally the more miles you get in your running legs. Don't be deflated be proud!!

[overstretched in reply to steviej99]

Thanks Stevie. Do you think many people over 45 manage to do the 5km in 30 mins? Is it an unrealistic goal for me?

[steviej99 Graduate in reply to overstretched]

I understand most people cannot run 5k in 30 minutes when they graduate on here. I don't know how many go on to do it after graduation. Whether it is realistic for you depends on your level of fitness and how much you want to train I guess. Once you graduate you can slowly increase your distance to 5k and then you'll know how much you need to improve

[Jools2020 Graduate]

It’s not ridiculous at all. You don’t need to speed up! Keep running at the pace that is comfortable to you and you’ll do fine. Your stamina is building every time you run. As your stamina and confidence improve, you will be better able to judge your pace and whether you can safely increase it and still complete the run. You’ll know when it’s time. Good luck with Week 8. I’m starting it for my next run, just like you 😀

[overstretched in reply to Jools2020]

Nice to hear from you Jools...we will graduate together! But you’ll be a few Km down the road from me 🤣

[Tinytears60 Graduate]

Awww don’t feel deflated!...

week 7 completed!!! That’s so fab 👏

I doubt I will run 5k at graduation but you know what- I will get there! ... and

So will you!

7 weeks ago you couldn’t run ... and now you can and week 7 ... it’s running for a fair amount of time.. and with every run you build a little bit more fitness...

I think this programme is magical becos I know what I was like week 1 to where I am now...

it’s a journey- be kind to yourself and recognise you’re achievements to date! 👏👏

[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.

Age has an influence, but those who bring a reasonable degree of fitness to W1 stand far more chance of hitting 5k in 30 mins, regardless.

You're doing great.

Enjoy your journey.