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 ๐
Have I been doing it wrong?: Completed W9 runs... - Couch to 5K
Have I been doing it wrong?
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. Donโt be disheartened - itโs a massive achievement! ๐ฅณ
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.
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 ๐ 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 ๐ ๐๐พ ๐
Well done for getting week 9, and graduating! Youโre doing really well, and ran for 30 minutes, thatโs amazing! Youโve completed a great distance but really, the best thing is youโve got out and ran. Be proud of yourself, youโre a runner now, and youโll get to 5k soon enough! Happy runnings ๐๐ปโโ๏ธ
ShufflingShepherdess - I graduated over two months ago and I canโt 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 youโre a winner. No matter how much ground you are covering you are running for 30 mins and thatโs brilliant.
Donโt 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 ๐
"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! ๐โโ๐พ๐ ๐
Fastest people in my club are the little ones!
There are always exceptions to any rule.
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 ๐
Also just 5โ2โ and only did about 3.5k at graduation. Still couldnโt do 5k in 30 mins but can do 10k at my own pace.
Youโre doing fantastic. ๐๐ป
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.
I have never run 5k in 30 minutes
I have run 13 miles however
Well done, what happens next is up to you!
Failure!!!!! ๐ฏ Far far from it !!!! Youโre a Success, you ran for 30 minutes which is brilliant....you graduated....even more brilliant....Congratulations ๐๐ป๐๐ป๐ ๐ฅณ๐ฅณyouโve 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 ๐ ๐๐
Thanks everso! I've downloaded the NRC app, so look forward to the next run now!
Great stuff, be proud ok, youโve done really well. I didnโt reach 5k until after Iโd 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 ๐โโ๏ธ๐โโ๏ธ๐งโโ๏ธ
Thanks, blimey 13 miles, wow!
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!!!๐๐๐
Thanks everso! Feel so much better now ๐
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 Graduate๐๐๐๐๐๐ช๐ช๐๐๐
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!
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! ๐
If your enjoying the runs, that's being a winner, in my eyes!
Good luck with your future runs. ๐
Took me 5 months after graduation to get a sub 30 5k.
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.
Thatโs amazing, definitely not a failure.
When I graduated two weeks ago I was running just 4K in 30 mins so Iโm gradually building up the distance.