New graduate

[gillmg]

Just completed the couch to 5K and was disappointed that in 30 minutes I hadn't achieved the 5K. However, having read many other posts I realise I'm not alone so that has given me some consolation. But what now? Is it better to extend the distance or increase the speed? Would be interested in hearing how others have achieved the 5k.

[Instructor57 Graduate]

Congratulations on your graduation 😁👍👏👏👏

You certainly should not feel disappointed ! Only around 10% manage 5k on graduation .

I think my Graduation run was 3.9k

[gillmg Graduate in reply to Instructor57]

Thanks! Good to hear. My run was 3.3k so will work on that

[EmmaJH18 Graduate in reply to gillmg]

Mine was just over 3k too, did one consolidation run which was about the same as your graduation run, then stopped for a couple of weeks, no motivation with no plan! Finally forced myself out on Thursday and was happy to still achieve the same. Will continue now and gradually build up speed & distance

[gillmg Graduate in reply to EmmaJH18]

Good to hear that I am not alone in the 3K graduation. Motivation may be an issue as winter sets in but just now weather is pleasant for running and feeling fitter has been good motivation. Good luck with building on your achievement.👍

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 9 and graduating from C25K 🎓 🏃🏾 👍

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message in the pinned posts on the right side of the healthunlocked September graduation C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍

Now go and celebrate your wonderful achievement with 🍷 🏃🏾 👍 🎓

[gillmg Graduate in reply to AlMorr]

Thanks! I like the idea of celebrating 🍾Thanks for the info.

[AlMorr Ambassador Graduate in reply to gillmg]

Of course you must celebrate, celebrations should be for milestone runs such as run 3 of weeks 5 and especially run 3 of week 9, also, your first 5k, first sub 30 minute 5k, your first 10K, 10 miles, first half and full marathon runs. 🏃🏾

[Speedy60 Graduate]

Congratulations. Well done you!👏👏👏

Spend a couple of weeks consolidating your 30 minute runs and just enjoying yourself.

There is no choice between running fast and running distance: to speed up, you will need to work on your stamina. Longer slow runs give you the time and headspace to work on your running form, and allow your body to continue to adapt. The standard advice is not to increase your distance by more than 10% per week. Add a few hill sessions and the odd interval sprint session and you will speed up without even noticing. This article might interest you:

mensrunninguk.co.uk/top-fea...

Good luck.

[gillmg Graduate in reply to Speedy60]

Thank you for the advice. I will certainly keep working on the 30 minute runs. Looking forward to introducing a few challenges in the coming weeks!

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[gillmg Graduate in reply to IannodaTruffe]

Thank you. 😀😀

[Jazzy6663]

I extended the distance. I finished the couch to 5k a few months ago and I now run 5.25k which takes me anywhere between 40 and 43 minutes depending how I perform. The fastest I’ve done 5k in is 36 minutes which I was disappointed with at first but I still feel good after a run. I may try to get the time down but there’s no rush.

The important thing is how you feel after each run.

[gillmg Graduate in reply to Jazzy6663]

Thanks for your reply. Yes, I think you're right about taking in to account how you feel after the run. Taking it slowly seems to be the advice all round. Looking forward to being able to run 5K. That's the next goal! 🤞😀

[Jazzy6663 in reply to gillmg]

Good luck. It’s a real achievement.

[00marks Graduate]

Well done! As many others have said it is not a race. It is all about being able to run for 30 minutes without stopping. If you keep at it you'll probably find you speed up.

[gus74 Graduate]

Hi gillmg congratulations you have really achieved a huge goal already. I graduated a few days ago at 3.5k including both warm up walks. So I understand how you feel. Please let me know how you get on. I’m sure with the more runs we do we will get there x

[gillmg Graduate in reply to gus74]

Hi, I did a consolidation run today and definitely managed to run a little further so I think we just have to keep it going! Good luck!

[xKnuckles Graduate]

Snap. I just completed mine also today....nowhere near 5k but a full 30 mins of running, which is nothing short of a miracle. I look forward to getting comfortable doing this. I am loving the feeling of being fitter than I was and the sense of achievement which this brings. Onward and upward. 😊

[gillmg Graduate in reply to xKnuckles]

Yes, I agree that feeling fitter is definitely worth all the effort!👍

[gus74 Graduate in reply to xKnuckles]

Well done 👍

[Ln_art Graduate]

I graduated about 4 weeks ago and have been doing 30 min runs or 5k runs since, my graduation run was about 37 mins for 5k, and I've done a couple of longer runs to increase my stamina 5.5k but to be honest running 30 mins still feels hard, I've varied my route and tried to relax a bit, not always trying to beat my time etc today after a week of feeling it's been a slog each run, I've got a new personal best of 5k in 32 mins so I must be improving.

[Run4Hills Graduate in reply to Ln_art]

Wow! Knocking 5 mins off in a month is good going! Well done you!

[Rick-shaw Graduate]

Hello Gillmg,

Congratulations!

You will get to 5 K, don't worry.

After graduating, I just continued consolidation runs using "Stepping Stones" from the 5K+ series of audios.

I eventually found that Stepping stones was too slow and ran faster than the beat forteh first sections, until one day Stepping Stones wouldn't load for some reason,

So I did "Stamina" instead, which is a 35-minute run that I had been dreading. That was a few days ago.

"I"ll stop after 30 minutes" I thought, but I didn't stop. I pushed on. Not quite 5 K at the end, though.

Then I was then away for a whole week without running, and just had time for a quick run on the day I got back ...

... So I did the "Speed" audio, a 16-minute run, which I extended for 5 minutes because I wasn't particularly tired at the end.

Next (last night), I decided to do the "Stamina" run again:

Not bad at all and, at the end of the 35 minutes, I was jut under 5 k so I carried on for an extra minute before slowing down. So I did my first 5 K!!

... And, er, last night was my 24th consolidation run, so please, please persevere. I was at approximately 3.3K when I graduated.

Keep it up!

[gillmg Graduate in reply to Rick-shaw]

Thanks for reply. I did my first consolidation run this morning and included a short incline and managed a little further as well so will keep going with w9r3 for a bit.

[Rick-shaw Graduate in reply to gillmg]

That's a good plan. I did that for the first few consolidation runs, but I can't remember how many. As soon as you feel like a change, you can try teh C25K+ Stepping Stone audio. I'm sure you will manage it without any problem. It really helped me speed up gradually.

Take care and remember that you persevered to graduate, so you really can persevere to your next goal

[Speedy60 Graduate in reply to Rick-shaw]

If you like guided runs, there are some great ones on the Nike running club app. 👍

[Rick-shaw Graduate in reply to Speedy60]

Thanks Speedy60

[Jumborunner]

I also did my final run yesterday. 4.1k according to Google fit. I'm pleased I'm not alone in not doing 5k. I will keep going.

[TonkaEms Graduate]

Congratulations on graduating 🍾👏🏻 Running for 30 minutes without stopping is a huge achievement and no matter the distance it’s further than you’d have done if you hadn’t started. Be proud of your achievement and continue to enjoy your running 🏃‍♂️🏃‍♀️

[gillmg Graduate in reply to TonkaEms]

Thank you for your encouragement.

[kirstenmaria]

Congratulations on graduating! ❤️ I completed it about a week ago and I've been having the same questions about going for speed or distance, so I've been reading everyone's replies! I ended up doing 4k in 30mins, but I'm still happy that I can run for 30mins now. I'll maybe try increasing the run distance gradually and see how that goes

[jmoo0712]

Thanks I have been concerned about my times so your post helped. Good to hear from an older person I’m 64 and running for the first time in 25 years.

[gillmg Graduate in reply to jmoo0712]

Likewise, I haven't run in a very long time and never did that much anyway so I am glad to have found a new "hobby" in retirement! As long as it's enjoyable then it's worth doing.

[9weeks2Run Graduate]

Congratulations on Graduating that is fantastic achievement, Well Done and Happy Running

[gillmg Graduate in reply to 9weeks2Run]

Thank you!🏃‍♀️

[Branny]

I'm on week 7 at the moment and so far my two 25 minute runs have been have been 3.7km so it's highly unlikely I'll be running 5k in week 9.

For the foreseeable I'll be concentrating on time and distance to build stamina. The speed will come later, however I'm not expecting to break any records as I'm 53 and have the stride length of one of Snow whites mates but anything other than sitting on my backside is improvement.

Congratulations on your graduation. Great job.

[gillmg Graduate in reply to Branny]

Thanks, 3.7 sounds like you are well on the way to achieving your goal. I am a small person too so I think that is another factor! Keep on going. 🏃‍♀️🏃‍♀️🏃‍♀️