5k already?

Hi everyone,

Advice please. I'm sure it's been asked many times before here's the thing!!!!

I've just completed W6R3. On my OS map app and sports tracker app they agree I've covered 5.2k total distance.

Should I now just be counting my distance after the 5 minute warm up and before the 5 minute cool down and only count the distance I've run in the 25 minutes I'm actually running.

I know by week 9 I should be running 5k in 30 minutes the 5 minute warm up and cool down are not counted.

I'm confused 🤔

Anyone help

[Oldfloss Administrator Graduate]

Just the running...

[Hidden in reply to Oldfloss]

Thanks I'll get it sorted for W7R1

[nowster Graduate]

The 5k is for running time. However there's no necessity to run 5k or more to graduate.

I've been doing 4.9km including warm ups in hilly conditions. My plan on Saturday is to do a much flatter course and see how far I get in 25 mins at a leisurely pace.

[Hidden in reply to nowster]

Thanks for that I think I'm sorted now. Keep on running

[Instructor57 Graduate]

You would only time the Running' part , not warm up and cool down .

However, to Graduate C25k you are not required (and not many do) to run 5k in 30 minutes.

The requirement is that you complete all the runs , and of course on week 9 you would have run continuously for 30 minutes x 3

Hope that makes sense

[Hidden in reply to Instructor57]

Yes thanks. Perfect sense. I'll check my distance between warm up and cool down. W7R1 is 25 mins running as was today's. I totalled the distance of 35 minutes. I think Saturday will be all sorted now and I'll have a much clearer picture.

[Silverfox1943 Graduate]

This program is called C25k as it sounds better than ''couch 2 30mins''.

Also the program is really not to run 5k, but to actually run for 30mins, excluding the 5min warmup and cool down.

The 5k standard comes after you have completed the program, so take it easy and dont flog yourself.

There are some exceptions of course of people who can do the 5k a lot sooner.

Just enjoy the plan and stay injury free.

[Hidden in reply to Silverfox1943]

Thanks for that. I'm actually running a km in 5 minutes now. So I'm expecting my week 9 runs of 30 minutes I'll be covering 6km. It all fits into place now.