Graduated from the programme but still being far from 5k

[Dogpark]

Hi everyone,

I am new here, great to meet you all!

I am in week 9 of the Couchto5k programme and reached a point where I can now run 32 minutes continuously, which is amazing for someone who struggled to run for more than 1 minute most of her life. The downside is that I am running ridiculously slowly: I only manage to run 2.6k in 30 minutes.

Does anyone have recommendations on how to get to running a 5k distance from where I am? Should I keep on running for longer periods of time every week, until I reach 5k, or should I try to run faster during my 30 minute runs?

[Knightrider_28 Graduate]

hi, first of all well done so far thats brilliant work 👏. Basically you're doing good, its not about 30mins to 5k, its either 5k in 30mins or run/jog for 30mins nonstop. The app will guide you on this in your last days runs, dont want to spoil it for you.

Over time you gradually get closer to achieving 5k in 30min, but that's a long way off, as the app is Generic so if we all could do 5k in 30min it wouldn't work, as we are all different like our DNA .hope this helps good luck 👍

[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.

[Mistygoth Graduate]

I've graduated and had 12 consolidation runs, been setting my timer for the start of the run so I don't include warm up /cool down walks and I'm doing around 3.5k in my 30 minutes. I'd like to go faster but just working on making running a regular habit and focus on my 30 mins not distance, hopefully that will come in time so don't get too disheartened, running for 32 mins is brilliant

[Sh53202 Graduate]

My experience is very like yours. It’s 3 weeks since I graduated, and ( now I have an app that tells me!) I have discovered that in my last run I ran 3k in 28 + mins. I can do a bit more on a treadmill with a regulated pace. I have come to the conclusion that I have to be happy I can run for 30-35 minutes even if it is more of a slow trot! I’m going to set my goals as 4K or 40 mins running, but not expect to achieve that instantly - remembering that in the plan we did everything 3 times before moving on.

We are all worrying about 5 k because it’s in the title I think. Like one of your other respondents said, we are all different though.

[Couchphoenix Graduate]

You basically build up to 5k, you’re still a relatively new runner, so I would suggest that when you graduate you set yourself the goal of gradually increasing your distance and reaching 5k. I use the Nike Run Club app, there are coached runs on there of various distances to choose from and you can listen to your own playlist. The aim of C25k is to get you jogging continually for 30 mins. Very few people hit 5k when they graduate. Good luck with the remainder of your C25k journey 👍

[Roxdog Graduate]

I would just carry on doing what you're doing and well done for getting this far. We all have different comfortable speeds. You will naturally speed up slowly and gradually, but the important thing is to just keep putting on your shoes and running!

[RUNDMC1 Graduate]

I graduated back in July and ran my first 5k Sunday just gone (in 41 mins ) Keep going, you will do it. Good luck!!