Graduate - but I've still not run 5km

[Oranges2]

I'm sure this has been asked and answered several times - I have just completed the programme - YAY - proper graduate. BUT - I am a slow runner and have only clocked up 3.5km of running in 30 mins. What programme / app do others recommend to get me to 5km? how do I know when I have run 5km without having to stop? I've been using my Apple Health app to measure distance. I feel a bit like I've cheated because I've not run 5km yet! - thanks x

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

Any tracking app........Runkeeper, Strava, Mapmyrun etc. will show you how far you have run.

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.

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

Keep running, keep smiling.

[Oranges2 in reply to IannodaTruffe]

That is good to know - thank you

[Hidden]

I ran 30 minutes in 1 go for the first time today and I reched... 3,29 km in those 30 minutes! So it is perfectly normal that you don't reach 5wk in 30 minutes. I know I will NEVER reach 5K in 30 minutes. Years ago I ran faster than now and it took 40 minutes to reach 5K. Now I run even slower, so go figure 😋.

Speed is not inportant, enjoying yourself is!

[Oranges2 in reply to Hidden]

Excellent - thank you. I think I expected to get to 5K when I started so felt a bit let down! but its an achievement non the less.

[nowster Graduate]

I've done 5km (and longer) many times. Only twice have I done it in half an hour or less. The majority of graduates here will tell you similar.

[Oranges2 in reply to nowster]

Thanks - I've learned that now! Thanks for replying

[Rennur Graduate]

There are many graduates who have never run 5K in 30 minutes but many go on to do longer runs like10K, Half Marathons and more. For the moment just do about 10 or more 30 minute runs and after that then you can think about increasing one run per week. I graduated in late November and am only now planning a 45 minute run on Saturday after having increased one run by 5 minutes every other week or so. That should see me pass 5K for the first time. Go at your own pace. Someone on this site told me "comparison is the thief of joy." Wise words.