Will I get there

[Georgelab]

Just completed run 3 of week 7;. 3.12 km in 25 minutes. I don’t think I will complete 5k by the end of week 9 . Do most people manage to reach 5k

[AlMorr Ambassador Graduate]

No, only around 10% of people manage to run 5K on week 9, the main thing is that you run the 3/30 minute runs of week 9 and graduate from C25K with run 3, good luck to you, onwards and upwards to week 8, not long now until you graduate.

[Hidden]

The real target of C25k is to achieve 3 x 30 minute runs by the end of week 9, but "Couch to 5k" is a much snappier title! Very few manage 5k in 30 minutes during week 9, but may go on to achieve it during consolidation or will work to increase their distance and duration after consolidation and reach 5k that way.

Remember running is very individual. Try not to compare your progress to others, particularly at this stage. You are doing great, just as you are. Keep it up. 😊

[Vogueskater]

You are exactly, I mean exactly where I am, 3.1 km in 25 mins (which is pretty much exactly 8 min/km pace btw). The way I look at it that means if I complete a few 30min runs by end of couch to 5k that with be about 3.75km. Then I will slowly work up trying to maintain my 8 min/km pace and slightly increasing my distance until I get to 5km in around 40mins.

The fact this even seems achievable is a miracle to me, who couldn't run 90seconds without nearly giving up 7 weeks ago!

[acountrycabbage Graduate]

As others have said, it really isn’t the aim of the programme, despite the misleading title..!

Don’t let it faze you. If you place your focus on that right now you’re doing yourself a disservice. Could you imagine yourself running comfortably for 30mins 8 weeks ago? Sounds fantastic doesn’t it?

Stick to the timings of the programme. Distance goals could easily make you feel demotivated if they’re not achievable just yet.

You are just 6 runs away from graduation! Sounds like you’ve got this in the bag so feel proud about that 🙌🏼

I’m sure everyone would agree it would be nice to hit 5K on W9R3 but you’ll have all the time in the world after graduation to continue to build your strength and stamina. Really, it’s just the beginning of your running journey. The world is your oyster 🌟

[IannodaTruffe Mentor]

Only a small proportion of graduates from this forum who responded to a poll, managed 5k in 30 minutes by graduation healthunlocked.com/couchto5....

Graduation requirements are that you complete three thirty minute runs, regardless of distance.

[Peter44 Graduate]

Like everyone is saying to you, dont worry about doing 5km in 30 mins, just keep at the pace your doing, and obviously feel comfortable with, you'll enjoy the runs, and just keep thinking back to the early weeks, and how you felt, and where your at now.

Good luck with week 8 😃

[Magellan Graduate]

It's a programme to get you running 5k, and a rare few manage that within the confines of the programme itself, but most of the rest of us simply find that on completing the programme we're now in a position to run 5k. If you've got to, say, 4.3k or more in your Week 9 run, you could probably consolidate with a 5k the following week. If you got less distance covered than that in your W9 runs then you are still within striking distance of that 5k, you've been made able by the programme, but you'll want to build up a little more gradually.

I did 3.2k on my W9 runs. My consolidation runs were 30,30,36 the first week, 30,30,40 the second, and on the third week when I did 30,30,45 I finally made it to 5k.

I've been running for nine months now, and I can run for ten miles non stop, but I still can't quite get to 5k in 30 minutes. It's okay, it's still decent running and I still enjoy it.

[Glorybound Graduate]

I am no where near 5k, finished week 9 yesterday, hurray! Super slow but so pleased I can keep moving for half an hour. Don’t worry, you’re doing brilliantly!

[Jcksam in reply to Glorybound]

Just read you completed C25K yesterday, I just wanted to say congratulations 💪👏🏼👏🏼👍🏃‍♀️🍾🍾. You must be really proud of yourself, well done.

[Glorybound Graduate in reply to Jcksam]

Thankyou so much. Super proud x

[Oldwoman65 Graduate]

No, definitely not. I can't do 5k in 30 minutes. Just enjoy the 30 minutes running nice and slowly.

[Beatthestreet Graduate]

I finished C25K several weeks ago and have only just made the 5km mark thus morning. Don’t worry, it’ll come. Wish I’d known the 10% stat before as felt like extra pressure thinking I was way slower then everyone else.😂

[Sybilw Graduate]

Short answer NO. You’re doing amazing - soon be there 👨‍🎓

[Buddhagal Graduate]

Hi, as everyone else has said...most people don't reach 5k, but you're out there improving your health and gaining so much more. I'm around same pace as you and just thrilled to have started a great new habit. You're doing fantastic, keep going. Keep thinking back to W1 and then you'll appreciate what you've achieved 😁😁😁👏👏👍🙋

[Larrykat Graduate]

Don't worry about the 5k distance, I am 2 years on from finishing the C25K course and my best 5k time is 45 mins, however before stopping running back in July (due to issues with my hip) I was running for 60 mins twice a week with an additional 30 minute run in between. When I am allowed to run again I will do the C25K again. The aim is time on feet not distance, keep going, you are doing great.

[Maz1103 Graduate]

Don't worry about it. I graduated in August and still take about 37/38 minutes to do 5k. But today I ran 7k. I try and find a positive on every single run.. For example, it felt easier... I recovered faster... My heartrate was lower.... I ran further...

[Flatfendweller Graduate]

I graduated in May or June (can’t recall) and still only run 3.5km or a shade more. I’m in my mid 50s and it just takes time 😁

[jsh2803 Graduate]

As has been said ... time not distance, I graduated in Dec 2019 and did not get to 5km til Feb and then is was 40 mins now around 36mins, and going into week 4 of Run for 60min

[bedienutza]

I am doing alternate walking and running as I can't yet run the whole time like the program tells me, but I am taking my time and notice small improvements. I did manage a 5 k like this in 43 mins... I am not moving to week 2 untill I can do the full week 1... No matter how difficult might be it's an improvement for me as before I was not liking running but now it's the highlight of my day. Keep running and well done... Have a great day!