Too slow !

[Hammer17]

Hi everyone, Ive just ran week 7 Run 3. I just can’t see myself getting to 5k within two weeks in the time given. Any tips ? X

[Phdgranny Graduate]

Hi, very few people actually reach 5k the main aim is to run for 30 minutes and then you can build up to 5k later, you are doing really well!

[Instructor57 Graduate]

You don't need too !

5k in 30 minutes is not a requirement for Graduation and infact only around 10% of people will achieve that .

The only requirement is that you run the 3 x 30 minute non stop runs of week 9

[Hammer17]

Oops, thank you so much. I nearly killed myself for the last five minutes tonight trying to make time up 😭

[Instructor57 Graduate in reply to Hammer17]

If I remember correctly, my Graduation run was 3.9k

[Hammer17 in reply to Instructor57]

What are you doing now ?

[John_W Graduate Ambassador in reply to Hammer17]

Drinking red wine. You?

[Tasha99 Graduate in reply to John_W]

🤣

[Hammer17 in reply to John_W]

😐

[nowster Graduate]

7'41"/km isn't slow. There's no such thing as too slow.

And running 5km isn't your target. The programme is misnamed. Your target is to run for 30 minutes three times.

[Hammer17 in reply to nowster]

I actually agree with that !

[Speedy60 Graduate]

Top tip: don't even try, you'll injure yourself.

I'm tempted to ask, too slow for what? Too slow for an Olympic gold medal, definitely. Apart from that, there's no such thing as too slow. Slow running builds strength and stamina in a safe and sustainable way. Just keep putting one foot in front of the other and worry about the clock later.

Good luck 👍

[John_W Graduate Ambassador]

Does this look 'too slow' ?

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[RamblingMe Graduate in reply to John_W]

Love this video. So many helpful tips and I feel it gives me permission to just jog slowly

[Campervan62 Graduate in reply to John_W]

That's just how I 'run' but I thought that was because I'm 53, unfit and only just completed W1R3! 😂 That has really motivated me to keep going. Thank you so much for sharing 😁

[Tasha99 Graduate]

Took me 5 months after graduation to get sub 30 5k. Some people never do. Who cares. You’re running.

[Jericho2332 Graduate]

As long as your running without stopping, your winning! After you graduate you can give yourself small targets to build up pace (if that's what you want, there's no law to say you have to) keep doing what your doing, you will get fitter and stronger. If your really serious about speeding up after grauation look at doing some strength training and maybe some interval work, I don't have the links to hand but there are plenty on these boards if you need them 👍🏻

Well done on what you have achieved so far and keep it up!

[Gastry Graduate]

I’m just about to do week 9 run 2 and only managing 4K but I am running for 30 mins. So pleased to hear that most runners are in the same boat!!!

[Magellan Graduate]

My graduation run was 3.19k. My first 5k took nearly 45 minutes. That was six months ago, and I still haven't done 5k in less than 31:30. It's no big deal that I can't do 5k in 30:00, I still enjoy running.

It's genuinely a programme that can get you to run 5k, but after W9R3 it's either a case of, "Now you have done three runs of nearly 5k off you go and do a 5k" (for people who have done over 4.5km in a W9 run) or "Anyone who can run for 30 minutes non stop has it in them to do a 5k so just keep adding a few minutes each week like the programme has shown you" (for the rest of us). My consolidation runs were 30,30,36 the first week, 30,30,40 the second and then 30,30,45, which was when I cracked 5k.