I recorded my run on Strava for the first time today, I knew I was running slowly but I’m only at 2.9km. My pace is about 8km per hour.
I know I need to keep building things up but I was expecting to have at least hit 3.5km.
I’ve been feeling pretty down about it and worried that I really am running way too slowly.
I wouldn't be down about it !
Sounds about average to me !
Not that it really matters though.
I think my first 30 minute run covered 3.9 , so not much difference.
Speed can come later (if you want it too)
At the moment it's about strength and stamina 👍
You're doing great! Most of us get nowhere near 5k in 30 mins. I got to 3.7k on graduation. You can work on getting to 5k after graduation by consolidating your runs, doing some interval training (check out the C25k+ podcasts) and then gently increasing your running time. The main thing is how far you have come and how fab you are for getting here!!!!
I know how you feel as I’m covering a similar distance at run 2 of week 7. I’ve done C25K before and it’s tough knowing that I was faster less than a year ago at this stage but I’m plodding on. Keep at it and if you think about where you start and where you finish your run it’s quite a long way really and a real achievement both mentally and physically to manage it only 7 weeks after starting. I’m going to follow you so please post how you get on in the final 2 weeks!
Using Strava at this stage is a mixed blessing! Tempting, but now you feel disappointed instead of proud that you can run continuously for so long! Think back a few weeks and remember how far you have come!
Your distance is not at all unusual. You are running the programme to be able to run for 30min. Not many people manage 5k in 30 mins at the end of the programme. You can build on that afterwards!
Well done. I use Strava and it is not always a positive experience. Think about what went well. Could you run nearly 3k a few weeks ago?
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 doing great............could you run 2.9k just a few weeks ago?
Stats can be the thief of enjoyment. Dump strava until after you graduate if it's getting you down.
If it makes you feel better though, I've been running for a year, and a just checked a recent run - 8.06/km.
Hi I am at exactly the same stage as you with almost an identical pace/distance.
Dont be disappointed just think how well you are doing. Eventually I am hoping all of the stars align😁
Thank you everyone, I guess I have come a long way. I might try and up the pace in small sections throughout the run.
Xx
The programme you are on is teaching you how to run continuously for 30 minutes regularly and sustainably. It's well worth keeping any speed goals as something to provide interest and motivation post graduation....
(I have *almost* never seen a post from someone during the programme where information about their speed/distance has been positive for them.... and I've seen a lot of posts where people have looked at their speed/distance)
I knocked my Strava off in week 7 as I wasn’t enjoying it. Although I knew I had to slow down as everyone says I was still “secretly” trying to run further and faster ... just couldn’t help myself. So I did a week of running just for fun then rejoined the programme at week 8 and managed so much better after that!
Think this was my best run yet... W7R3
W7R3 my favourite run so far 🤣
Distances 
DID MY FIRST ACTUAL 5K IN DISTANCE🏃♀️👟👟
W7R3
