Have I been doing it wrong?

[ShufflingShepherdess]

Completed W9 runs this morning. Ran for 30 minutes, but according to my smartwatch app, I only covered 4.1km. Instead of feeling a sense of achievement that, despite struggling to complete wk1 run 1, I can now run so far, I feel a failure. Should I instead run until my watch/app says 5km and try and speed up? Gave it all I had today too 😔

[TheFoxes Graduate]

This is great! When I completed c25K for the first time I found it took me more like 35 minutes to run 5K. Once I completed the programme I set a new goal for myself to get the time down to 30 mins which I managed in another month or so. Don’t be disheartened - it’s a massive achievement! 🥳

[ShufflingShepherdess Graduate in reply to TheFoxes]

Yeah perhaps I should give it more time!

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

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.

It is a great achievement.......be proud.

Keep running, keep smiling.

[ShufflingShepherdess Graduate in reply to IannodaTruffe]

Oh ok, thanks, that's cheered me up!

[AlMorr Ambassador Graduate]

NO. you are NOT a failure, you don't have to run 5K in 30 minutes to graduate, all you need to do is what you have done, run 3/30 minute runs of week 9

Congratulations on graduating from C25K, well done, 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 November graduation homepage and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍

[ShufflingShepherdess Graduate in reply to AlMorr]

Thanks for the words of encouragement 🙂👍

[LouiseA Graduate]

Well done for getting week 9, and graduating! You’re doing really well, and ran for 30 minutes, that’s amazing! You’ve completed a great distance but really, the best thing is you’ve got out and ran. Be proud of yourself, you’re a runner now, and you’ll get to 5k soon enough! Happy runnings 🏃🏻‍♀️

[ShufflingShepherdess Graduate in reply to LouiseA]

Thank you, I'm not letting it beat me, I'll keep at it if it kills me 🤣

[JetsNanna Graduate]

ShufflingShepherdess - I graduated over two months ago and I can’t achieve the pace that you are already managing! I was chuffed to bits to knock a measly two seconds off my pace today.

The aim of the program is to achieve 3 x 30 min runs not to run 5k in 30 mins. You are running for 30 mins so you’re a winner. No matter how much ground you are covering you are running for 30 mins and that’s brilliant.

Don’t be hard on yourself because your pace is already very respectable - I dream of running at that pace but I still get out there every other day and run and feel like a don!

Well done 😊

[ShufflingShepherdess Graduate in reply to JetsNanna]

Aw thanks very much, I never do read instructions properly! I'll keep at it, thanks for your kind words 🙂

[nowster Graduate]

"Couch to 5K" is misnamed in the time-based variant that we do here. To graduate you only need to have done three consecutive 30 minute runs, not any specific distance.

Some of us are naturally faster than others, especially guys with long legs.

You will naturally get a bit faster the more you run.

The usual suggestion after graduation is to run the same duration for a few weeks before building to something longer.

A good rule of thumb is if you graduated with a 30 minute distance less than 5km, to go for a time-based scheme. If you graduated with a 30 minute distance close to or more than 5km, a distance-based scheme might be better for you. For example, the Magic Plan has both time and distance variants.

By the way... Congratulations! 🏃‍♀🍾🏅🏆

[Tasha99 Graduate in reply to nowster]

Fastest people in my club are the little ones!

[nowster Graduate in reply to Tasha99]

There are always exceptions to any rule.

[Tasha99 Graduate in reply to nowster]

Research it. Fact. The majority of elite runners are short. It’s easier for them to get a higher cadence.

[nowster Graduate in reply to Tasha99]

Less wind resistance, too. 😉

[Tasha99 Graduate in reply to nowster]

🤣

[ShufflingShepherdess Graduate]

Thanks, no kidding longer legs run farther, at 5'2" my little pins go 10 to the dozen without covering much ground! Cheers for that 👍

[Magentabob Graduate in reply to ShufflingShepherdess]

Also just 5’2” and only did about 3.5k at graduation. Still couldn’t do 5k in 30 mins but can do 10k at my own pace.

You’re doing fantastic. 👍🏻

[ShufflingShepherdess Graduate in reply to Magentabob]

Thanks! 10k, wow that's brilliant👏!

[Magentabob Graduate in reply to ShufflingShepherdess]

Thank you. I moved on to jujus 10k magic plan a few weeks after graduating and I’m sure you could do that too if that’s what you want your next challenge to be.

Happy consolidation running!🏃‍♀️👍🏻

[nowster Graduate in reply to ShufflingShepherdess]

I'm a hair (rapidly being lost nowadays) under 6ft. I did do 5km in 30 minutes in my graduation run but that required me to "push" and I got injured. I did a slightly more comfortable "second graduation" 5km yesterday, just over two months later, in a longer time (31.5mins).

Tomorrow I'll be doing a "just running for the fun of it" run which will probably be only around 3km at a comfortable pace, mostly downhill on mixed terrain.

[Hidden]

I have never run 5k in 30 minutes

I have run 13 miles however

Well done, what happens next is up to you!

[Couchphoenix Graduate]

Failure!!!!! 😯 Far far from it !!!! You’re a Success, you ran for 30 minutes which is brilliant....you graduated....even more brilliant....Congratulations 👏🏻👏🏻🏅🥳🥳you’ve achieved the aim of this programme although I agree the title is miss leading. Consolidation runs next, you become familiar and comfortable with 30 min runs, then if you want, you can set yourself your own goals, increasing distance or running 5k in under 30 mins etc....the worlds your oyster....Nike Run Club app is good for those....but that can wait until later....now you celebrate 🎉 🎉🎉

[ShufflingShepherdess Graduate in reply to Couchphoenix]

Thanks everso! I've downloaded the NRC app, so look forward to the next run now!

[Couchphoenix Graduate in reply to ShufflingShepherdess]

Great stuff, be proud ok, you’ve done really well. I didn’t reach 5k until after I’d graduated, which is the same for most people.

Another app you might want to download is The Run Zombie app which is fun, take a look at my previous posts if your not familiar, nice when you fancy something different 🏃‍♂️🏃‍♀️🧟‍♂️

[ShufflingShepherdess Graduate]

Thanks, blimey 13 miles, wow!

[Birdlady64 Graduate]

Nothing to add really that hasn't already been said

You are a success!

Never use the F word - there is no such thing as failure.

I graduated 4 months ago and I am still nowhere near being able to run 5k in 30 minutes. I probably never will. But I have run 10km at my own pace and loved it!

Congratulations!!!🎉🎊👏

[ShufflingShepherdess Graduate]

Thanks everso! Feel so much better now 😌

[Buddhagal Graduate]

OMG...PLEASE.... You are doing fantastic. My next runs are W9....and I'm not doing that sort of distance.... I felt like this a few weeks back when I checked my stats...seems we quickly forget how far we've really come. You have achieved something wonderful and developed a healthy habit. Don't take anything away from this absolute victory....it really is amazing. All the best Graduate😁😁😁🏆🏆💪💪👍👍🙋

[ShufflingShepherdess Graduate in reply to Buddhagal]

Thanks so much 🙂

[Whydothis Graduate]

As everybody else has said - you have succeeded in what you set out to do - you have graduated - and with a faster time than any of us - I did 3.6k n my final run, at the beginning of August. I can just about do 4k in half an hour now if I really hurry! Be proud!

[ShufflingShepherdess Graduate in reply to Whydothis]

Thank you, feeling better about it all now 🙂

[Whydothis Graduate in reply to ShufflingShepherdess]

That's good!

Just noticed I typed "any of us" - I meant "many of us" !

[Peter44 Graduate]

Well done on graduating, to get through the whole programme, in my opinion, is a massive achievement, for all of us, on here! I'll leave the speed thing for the younger runners, got to look after the old bones! 😂

If your enjoying the runs, that's being a winner, in my eyes!

Good luck with your future runs. 😀

[Tasha99 Graduate]

Took me 5 months after graduation to get a sub 30 5k.

[Hobbler Graduate]

Don't let it get to you.

No way you should be disappointed with the distance covered.

Look back to where you started, from struggling with week 1 runs to being able to run for 30 mins is a massive achievement.

Getting to 5k will be your next goal no matter the time.

[ShufflingShepherdess Graduate in reply to Hobbler]

Thank you 😊

[Gastry Graduate]

That’s amazing, definitely not a failure.

When I graduated two weeks ago I was running just 4K in 30 mins so I’m gradually building up the distance.

[ShufflingShepherdess Graduate in reply to Gastry]

Thanks 😊