Hi,
I am just starting Week 6 and, according to my runkeeper, I am covering around 3.5km (including the warmup/cooldown 5 minute walks). I have an average pace of just over 9mins/km including those walks.
So, at this kind of pace, when I do the 30 mins at the end of W9 I will be nowhere near doing 5k as the name of this programme suggests. To run 5k in 30 minutes will need a pace of 6min/km excluding start & end walks.
Have I missed something?
No, you've not missed anything. Not everyone achieves 5K by the end of the programme so dont worry. I graduated 2 weeks ago and am still nowhere near achieving 5K but I'm running for 30 mins and hopefully it'll come eventually. I'd say to you just keep running and following the programme and your body will get there when it's ready.
You are right - most of us won't get to 5k in the 9 weeks - but we will get to 30 minutes, which apparently is the real goal. I did the second run of week 7 this morning, at about the same speed as you are doing.
Hi Barry! Well done on getting to week 6! As Jillybean0141 says, you're not missing anything. A lot of people graduate the programme without being close... there is a poll somewhere on this forum which shows the average distance completed by each graduate and that made me feel worlds better!!
See how you go through the programme, stick at a pace that is comfortable and once you start to gradually getting the last few weeks of solid runs you will begin to get an idea of where abouts you are likely to end up in terms of distance!
I think realistically the main aim is to run 30mins non-stop and take it from there. Some people aim to get faster and others aim to run longer. Whatever you do, good luck with it!
Yes, you've missed the fabulous FAQ posts over on the other side of the screen which reveals the secret of 'C25K'
(If I had a pound for every time measuring distance/pace on the programme instead of just following the coaching causes confusion or distress I could buy myself one of the more expensive pairs of running shoes)
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.
You are faster than I was at that stage! I, and many others, did not achieve 5K at graduation. It was no surprise for me. I think I did 3.3K on my graduation run. The surprise was that for the third time I managed to run for 30 minutes! Yesterday, my first Consolidation run, I managed 4K in 33 minutes which was a huge improvement and believe me, I was thrilled! I may never get to 5K in 30 minutes but I will get to 5K and continue to enjoy running, 👍
Thanks to all for the encouragement.
I was not so much bothered about time spent running, just being able to run for 5k at the end (as the name suggests).
Hopefully, after the last week, I should have the stamina to keep running for a whole 5k. I have my route planned so we will see how long it takes me.
The important thing and aim of the programme is for you to be able to run for 30 mins, as others have said reaching 5k isn’t important at this stage. Reaching 5k can be your next goal when you’ve graduated....👍
W11R1 - First 5K
Graduated Couch to 5K but not running 5K yet!!
29.34, New PB over 5k
New 5k PB. Yay! :)
Going a bit further - W9R2, and breathing
