About right?!

[SuperKat1974]

So I caved in and got a "fitness tracker" after telling myself I wasn't going to get hung up on distances, PBs etc and just wanted to be able to run for 30 mins without dying..... Am on week 4 of consolidation runs i.e. 30 mins alternated with 30 mins + 3 mins....... According to my gadget I'm doing about 4.5k in the 30 mins..... it's a bit of a silly question I know as we are all different but is that about "the norm" for a relative newbie to running like myself? I'm kind of annoyed with myself for even wanting to know how far I'm going but I guess I'm too curious! Would be keen to hear how folks have stepped things up to take them to that elusive 5k mark..... In the meantime I'm just going to enjoy having reached the sweet spot where my body just chugs away doing its thing without too much conscious thought which is a great feeling!

[Instructor57 Graduate]

Sounds good to me ! My Graduation run was 3.9k in the 30 minutes. 🙂

[SuperKat1974 Graduate in reply to Instructor57]

Mad isn't it? I didn't have any concept of distance travelled just minutes survived! 👍

[Instructor57 Graduate in reply to SuperKat1974]

Haha, minutes survived 😂😂😂

[nowster Graduate]

4.5km in 30 mins is pretty darned good!

I'm currently doing about 4.3km in 28 minutes and some here think I'm fast.

[Maz1103 Graduate]

That's really good. I was on 4k in 30 minutes but on W9R3 I carried on. Killed me but wanted to do 5k and did in about 37/38 minutes. Well done

[Blackberrypie Graduate]

This may help: healthline.com/health/exerc... - it's a table with average 5k times by age and sex,

[AlMorr Ambassador Graduate in reply to Blackberrypie]

That table is interesting, it will encourage many to keep going, age grading in parkrun times are a little quicker than that table, if you count 50% as exact average for any particular age it would mean that a runner over 50% is good, those table times for average in the post you directed me to go to are slower times than the average parkrun times, probably due to the fact that running times at parkrun are faster than the average time of everyone.

[SamiaT Graduate]

Wowsers. I wish I could run that in 30min! I did W9 R2 today and barely managed 3.69km. I have 1 more run left before graduating and was determined to hit 4k but I also have to be realistic. It isn't going to happen but the good thing about tracking from the start of this program is you're able to see the improvements. I know my average pace at the start of W1, 8 weeks ago, was 11.14. Todays pace was 8.12. I know with every run I've increased my pace slightly.

Keep on doing what you're doing...inspiring people like me.

[UnfitNoMore Graduate]

All pretty much normal, I’d wager that 4.5k is above average. The elusive 5k? Well, it’s much easier to go to it (extend a run a little a week) than to try to make it come to you by running faster. Pace will increase over time, and while the numbers on the tracker are nice to know, they never need to be your focus. You’ll almost certainly find that those 500m just happen at some point, with very little extra effort.

[SuperKat1974 Graduate]

Thanks everyone for your comments! That's why I rate this group - sound advice, inspiration and plenty of laughs along the way. Keep on running, folks 👍👍👍

[BexJogs Graduate]

Sounds like you're bang on track - actually probably quicker than average. I did my first 30min run today and got to about 4.6k which is AMAZING for me. (mapmyrun reckons 4.79 but also reckons 32min so not sure what's going on there..!). I think lots of C25k people see the 30min 5k as a goal to work towards after graduating, and it sounds like you could totally do that if you wanted to.

[COLINDBAGGIE Graduate]

You are doing great that is very good, I've been doing the 5K in about 36 minutes in my consolidation run's.

The achievement is that you are out there doing it, and don't get all wound up if one day your run is slow, it happens, just keep the enjoyment factor.