C23.5k!

[Magentabob]

I’m in w9 so jogging for 30 mins. Have just walked the route to check distance and it’s only 3.5k. I know I’m slow but that seems well off target. How does it compare?

[UnfitNoMore Graduate]

We have many runners in the 3-4K range... don’t worry about it. Comparison is difficult as we all start at different levels of unfitness... all that matters is those 30 minutes of cardio are changing your life, extending its expectancy, and enabling you to do more... everything else will come on the back of this. I did W8R3 again with my daughter today, and she ran 1.9 miles, which I think is 3k... a little less than she’s been doing, but she really loved today’s run, she’s been buzzing ever since, and that’s going to keep her coming back for more.

Happy running.

[Magentabob Graduate in reply to UnfitNoMore]

Thank you UnfitNoMore. I really enjoyed my W9R1 and was buzzing as I felt so close to achieving my goal. The distance has left me quite deflated though. Anyway I’ll be out for R2 tomorrow morning and will bear in mind how completely unfit I was at the start of this.

[Plattszo Graduate in reply to Magentabob]

Yes!! Definitely remind yourself of the week 1 journey... gosh, the interval training where I personally never thought I would be able to do... blummin' incredible, we are!!

[UnfitNoMore Graduate in reply to Magentabob]

You’ll run any distance you choose to in time... keep enjoying yourself while laying the foundations

[Bloomsbury22 Graduate]

Like the others have said, I really would not worry about distance, it really is about time spent running and building up your stamina and fitness until you graduate. Once you graduate, and can consistently, over and over again run 30 minutes, you will inherently start getting faster, so cover more ground. You can then also then actively start working on pace and distance if you want. For me it meant I doubled-back on my route a bit when needed the extra distance. I'm still on consolidation since graduation, so reticent to change my route yet, as have found a good route that works for me. I know some runners really need to change things up, but also have a friend who has run the same route for 12 years...! Its whatever works for you. Really well done!

[Gordygirl Graduate]

I’ve recently graduated and my final run in week 9 was 4.4k in 30 minutes. I thought I did great, but last night I went out on my second consolidation run and due to having been ill took it pretty steady. The outcome was 3.9k in 30 minutes, but what I realised is that I enjoyed it so much more. I have a friend who runs 5k and my goal is to run that with her but for the moment I am going to concentrate on running for 30 minutes and doing it until I am completely comfortable no matter how short the distance. I am sure we will get the 5k in time 😊

[Daffodil19 Graduate]

that is how I was when I graduated and I was disappointed initially and then thought who would ever have thought I would do 3.5k of running???? and now ok I'm not much faster but i do beat my times and i have done 5k in 50 mins just enjoy it and be proud of your achievement as its amazing!

[Cakerunner Graduate]

Hi there Magentabob( love the name by the way) you're in good company there, trust me, very few of us actually run 5k in those 30 minutes. Especially at first....I still can't. Doesn't matter...you can run for 30 minutes, you're absolutely smashing it!💪🏃‍♀️

[KayBee1000 Graduate]

I wish they'd rename the programme Zero to Thirty or something because sooooo many people get to week nine then message on here really disheartened that they're running for 30 minutes but 'only' doing 2-4k.

Think back to how difficult the runs were at the start - did you ever think you'd be able to run for 30 minutes without stopping? I know I didn't! Now I run for 30 minutes three times a week - what's even more surprising is that I actually enjoy it (sort of), rearrange other things in my life to ensure I get my runs in, and miss it if I don't do it. It's a complete 180 from old me, who would get the car out to avoid a walk!

Ignore the 5k part of it, focus on how far you've come, and keep it up - if you really want to run 5k you will get there at some point, but it's not that important in the big scheme of things. Keeping at it three times a week is.

[Hedgehogs123 Graduate in reply to KayBee1000]

Completely agree! When I completed my 30 mins was happy but was so disappointed that it was below 5km. I'm not doing the podcasts and running 35mins and about 5.6km so still a bit slower than I'd like but know what you mean, I think we all think we will initially do 5km in 30 mins and most of us don't.

[Frissels Graduate]

I completed C25K two weeks ago. I didn’t record distances during that time. I have done 5 consolidation runs now and use Runkeeper (free app) to record distance, speed etc.

My first run in 30 minutes was 3.77 km. I can just about do 5K if I add my 5 minute warm up and cool down walks either end!

At nearly 65 I’m pleased with that. My goal is to be able to run 5K, whatever speed, so that I can start ParkRuns when they start up again. That’s my motivation at the moment.

[Larrythecat Graduate]

I wouldn’t worry too much. I’m week 9 and managing only a bit more at about 4k. Running for the 30 mins is the important bit. You’re doing 👍.

[ForestGrump63 Graduate]

Pretty much what I do in 30 minutes. I graduated 5 weeks ago. Someone posted on here average 5k times split for age groups and genders. Average 5k time for a woman my age is 45 mins. I do it in just under 40. I’m well happy with that

[Cantsoimgonna Graduate in reply to ForestGrump63]

Oh wow. I'd love to find that post.

[ForestGrump63 Graduate in reply to Cantsoimgonna]

healthline.com/health/exerc...

[Cantsoimgonna Graduate in reply to ForestGrump63]

Oh wow. That is very useful!

[KezMa]

Hi, recently new to the group, and not posted before. Should have gone on my W9R3 this morning but found a poor excess for not going, because I felt that not being near 5k was a failure, reading these posts has made me realise I’m not alone and that 30 minutes at just over 3k is a great accomplishment from week 1. Thanks, keep safe, happy running 🏃🏻‍♀️

[Hedgehogs123 Graduate in reply to KezMa]

No keep going, I've learnt it's not important to focus on the distance, concentrate on the length of time you can run. A lot of us don't do the 5km in 30 mins, it's something to aim for, but I've realized that hey I can now run for 35 mins when 10 weeks ago I couldn't run for more than 5mins, and that feels good!

[IannodaTruffe Mentor]

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.

[Tillybeach Graduate]

Hi, I am grateful too as I was previously under the impression that I must be very slow 🐌. Wk9 R2 today. I had started to fuss about the distance but I realise now I need to just do the time and the speed will follow.

Amazing when you think of all our progress.

Well done everybody, great to hear everyone's stories xxx

[Magentabob Graduate]

Thank you, thank you all. You’ve all reminded me of the progress that has been made and what has actually been achieved. Ready to face W9R2 now without concerning myself with the distance. 👍🏻♥️

[Hedgehogs123 Graduate in reply to Magentabob]

Let us know how you get on! ,😁

[Magentabob Graduate in reply to Hedgehogs123]

Hi Hedgehogs123, run this morning was good. Did a different route and didn’t think about distance. Just plodded on reasonably happily. Speedier runner overtook me in her fancy pants running gear. Did it bother me? Not one jot. I’m getting there and will get to her speed when it suits me!

[Hedgehogs123 Graduate in reply to Magentabob]

brilliant thats the spirit! Glad it was more enjoyable this time!!

[Delgirl82]

Totally agree with all the comments. Just take the glory of you can jog for 30min. I do, as I never in a million years thought I’d run a minute let alone 30!! Yet here we are jogging for 30 mins regularly. I’m actually doing about 3k but with the walks it’s 4.2.

It’s tough but after I come home I bask in the glory all day. Your doing great just let’s keep going. 🏃‍♀️🏃‍♀️

[RUNDMC1 Graduate]

I’m about the same distance as you and echo all the comments above, a 30 minute run is a huge achievement! 👍

[Chezjmc Graduate]

I am still nowhere near 5k in 30 mins and graduated in Feb , I use this forum to spur me on and continue, it really helps. I have so many friends start this in lockdown and were struggling and I remember that was me once , couldn’t run for 5 mins and now can run 30 mins! Think how far you have come in minutes not distance. Well done you.

[Scotdee Graduate]

Hi Magentabob, I want to say, I'm like you, was gutted to find that I was only doing 3.3km on graduation. Pushed to 45min and now have sore knee which I'm nursing. So build on the greatness of running for 30 min and don't injure yourself pushing too far, too fast! We'll get there (5k) safely in due course!

[TotalNewbie1 Graduate]

I think everyone here has answered it but like you I was disappointed at the distance I could do in 30 minutes. I forgot to pat myself on the back that I could run for 30 minutes! So easy to self criticise.

I think you are doing great. I still can’t run 5k in 30 minutes, but I can run for 30 minutes and I can run 5k just not at the same time 😂

[Tenaciousgoat Graduate]

If it’s any consolation I have just finished the programme and manage 3.5k in 30 minutes. It may be slow but it represents real progress compared to where I started in April.

My plan now is to consolidate my 30 minutes and then build up the distance to 5k ( hopefully through Parkrun when it starts again). Once I can manage 5k, I will look at building speed.

Congratulations on making it to week 9 - you rock!

[Magentabob Graduate]

Thank you TotalNewbie1 and others. So glad you’re all out there to offer support. I guess I believed the title of C25K but now see that it’s probably not accurate for the majority or maybe all of us. Still it’s 30 mins of jogging and that’s fantastic!!

[Fitat54 Graduate]

I was exactly the same and still 3 weeks later running the same. I just try to keep thinking about my original aim - run for 30 mins 3 times a week. I tried to push myself to run faster and ended up walking home so I’m sticking to my slow jogging

[John_W Graduate Ambassador]

Hi Magentabob

"How does it compare?"

Very well in fact. Did you know about 9 out 10 folk here do NOT reach 5k in Week 9?

Here's a poll from 2 years ago:

healthunlocked.com/couchto5....

So, relax, you're doing fine.

[Tallowah Graduate]

Don't be too disheartened 3.5k is excellent as is running 30 minutes. I'm around 3.5k and proud to have got through the C25K programme which I've jt done. I have done 1 consolidation run and felt I could push a bit more so I did 32 minutes. The improvements will come as you benefit from the regular exercise. Enjoy your running! 🏃‍♀️

[Cantsoimgonna Graduate]

I'm am a running newbie (really struggled to run for 60 seconds) but came to the programme relatively fit (in my 30s and could smash out spin classes). I'm on week8 run1 and just managed 4k in 28 minutes. I'm amazed that I can run for 28 minutes and cover that ground without the walking! You should be so proud. 30 minutes is bloody epic!