I’ve just finished W6R3 and did exactly 2 miles in 25 minutes. Do I need to worry about pace as this won’t be 5k in 30 minutes?

[Gaily23]

Do the later runs deal with pace or is the aim really to get you running for 30 minutes?

Thanks

Gail

[nowster Graduate]

In a word, no. It doesn't matter what distance you cover in the 30 mins, only that you have run continuously for 30 minutes.

My current pace at the end of Week 5 would have me doing 5km in about 32'16", but many consider that too fast at this stage.

[Instructor57 Graduate]

No, don't be concerned about it .

The aim of the program is to have you running for 30 minutes non stop 3 times .

Pace can come later if you want it to .

You are now building strength and stamina.

Running slowly makes faster runners 😁👍🏃

[steviej99 Graduate in reply to Instructor57]

Love that "Running slowly makes faster runners 😁👍🏃"

[Instructor57 Graduate in reply to steviej99]

Haha, I know !

I nicked it from a post i saw several days ago .

Thought it was both brilliant AND true 😁

[steviej99 Graduate]

Hi Gaily23 you're doing great and you're correct- the target is 3 30 minute runs a week and then to maintain that going forward. You'll build strength and stamina and speed comes naturally. You can then follow a plan to run further or faster if you want to. Good luck and enjoy your running

[IannodaTruffe Mentor]

Welcome back 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.

Enjoy your journey.

[Gaily23 Graduate]

Thanks for the encouragement everyone! I’ve been going slowly so that I can complete the run - just the idea of running for 25 minutes seemed unthinkable a few weeks ago! I tried a couple of years ago and only got to week 3. I’m really enjoying it this time and definitely feel I’m going to get there! I’ll heed your advice and just focus on completing the runs for now 😀👍🏻

[Foxglove2 Graduate]

I graduated in April and did my first 5k about 3 weeks ago - it took me 43 mins. I'm now going through a phase where I am noticing that my pace is picking up particularly mid-run without me even trying or noticing. It has taken me six months to get here - the programme, then lots of slow and steady consolidation, and only two months after finishing the programme did I begin to kick on.

My experience was that pace really doesn't matter during the programme, or even after it. It's building those times which is crucial. Feel every run as a sense of achievement, and don't worry about how fast it was