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[mmm37]

Anyone struggling to reach 5k in 30 mins?

[Fatfriend81 Graduate]

Yes, I've just completed week 7 and I can only manage 2.5k at the most. Which week are you on with?

[mmm37 in reply to Fatfriend81]

Week 11 I can’t seem to get up any pace, it feels at the start it’s more like a quick walk then get a bit faster. I listen to music but that doesn’t help. I need to figure out how to speed up without collapsing! I am 64 and never run before.

[Fatfriend81 Graduate in reply to mmm37]

Ah right, didn't realise you had graduated. Well done on getting so far and continuing to week 11. I think the most important thing is that you are either out there running for 30 minutes or you carry for however long it takes to get to 5k. I wouldn't worry about trying to do 5k in 30 minutes. 😊

[Jell6 Graduate]

Its not likely that you will as a new runner.

The aim is that,at the end of the programme you will be able to run, without stopping, for 30 minutes 😊

[mmm37 in reply to Jell6]

I can run for 30 mins, I guess I just want to improve my run.

[Jell6 Graduate in reply to mmm37]

You need to consolidate for a few weeks then try some slower runs, which will increase your distance.

Maybe check out JuJu's plan on the bridge to 10k.

[mmm37 in reply to Jell6]

Good idea, thank you. I will have a look at JuJu’s plan. Help much appreciated. Thank you

[Blackberrypie Graduate]

This is interesting - healthline.com/health/exerc... Basically the average 5k time for the vast majority of age/sex groupings is over 30 minutes (only men 16-24 average under 30 mins for 5k).

[Tendance in reply to Blackberrypie]

Very interesting, I would love to see this chart but for women....

[mmm37 in reply to Blackberrypie]

Excellent article I do t feel such a tortoise now. I will keep going challenging myself.

[Tendance in reply to Blackberrypie]

Wow I just saw it as you just scroll across for the female stats. On average no age group runs a 5k in under 30 mins! I guess couch to 30 mins just doesn’t have the same ring to it!!

[Frissels Graduate]

The only way I can complete 5K at the moment is to include the 5 minute walks at each end! Still 40 minutes in total is fine with me. My next goal is to be able to run the 5K and not have to include the walks!!

[Runbird Graduate]

I suspect I am though I have so far avoided checking! That may sound a bit cowardly but I've always been very focused on getting to the end of each run and even now at 4 weeks post graduation that has always felt more important than the 5k though I'm beginning to feel that I should check how far I'm actually managing to run given how slow I still am!

[Fionamags Graduate]

I did the consolidation runs (9×30mins) then went onto Juju's magic plan on Bridge to 10k. There is a version where you increase running time and another one by distance. I did the time version and used it to get to 5k and then onwards to run for 60 mins. It now takes me 40 mins to do 5k.

If you want to work on speed then doing longer, slow runs really helps. The other thing is there are 3 podcasts on c25k+ that are worth trying. One is short but tough interval training, and the other one is cadence training. I haven't tried the 3rd one.

Come on over to the Bridge when u are ready!

[ForestGrump63 Graduate]

Pretty much everyone tbh. I average 40 and I’m ok with that

[John_W Graduate]

A poll conducted here 2 years, over 1000 responses... showed only 10% managed 5K in 30mins in Week 9:

healthunlocked.com/couchto5....

You're in good company - you're part of the 9 out of 10 that dont manage it.

[mmm37 in reply to John_W]

I can certainly handle that. Thank you

[Dtay1978 Graduate]

Yeah it’s a massive misconception with the program, purely based on its name. The whole idea of the program is to get people out exercising 3 times a week for half an hour, obviously C25K just sound good for a name. Happy running 🙂