Pace

[Running_Up_That_Hill]

I’m running at 7.25 mins per 1k.

Running 5k would take about 36 mins which is beyond the maximum 30 min run on couch to 5k.

Am I running to slowly (I’m just about to start week 6).

[Hidden]

Everybody's pace is individual to them, so yours is just fine 👍, the end result of the plan perhaps a tad misleading in it's title it aims to get you running for a total of 30minutes, some runners will achieve that 5k distance in that time plenty of others won't, but it doesn't matter 🙂

[SueAppleRun Graduate]

No one goes to slowly, you are a lot faster than a lot of us

[Couchphoenix Graduate]

lmc50 has summed up the aim of C25k perfectly, just focus on being able to run continuously for 30 minutes, you can concentrate on reaching 5k when you do your consolidation runs 👍

[ethreeguy]

Some great advice and tips already here. Just to add my 2 cents, the goal of the couch to 5k plan is to get you to run for 30 minutes continuously, so start off with where you are now.

Don't worry about the pace, its not about speed its about the distance. Enjoy.

[Hidden]

Wanna know my pace? I am doung consolidation runs of 30 mins, so have not yet reached 5K. But to reach 5K I would need 47 minutes 😉

[Magellan Graduate]

No, you’re not running too slowly. There’s no such thing. I expect you’d like to be able to see yourself getting faster, most people do. The fact is, during C25k you probably won’t, because although you are improving with all this practice, most of that improvement is being directed into improving your stamina. It’s even possible your pace will get slower over the next three weeks rather than faster as you increase your distance. That’s fine, even Mo Farrah slowed down when he swapped his 5k and 10k races for longer ones.

If going fast is a long term aim - for instance many people like the idea of being able to do a 30min 5k followed by regular new PBs - then I suspect it’ll come true for you. Just don’t force it. It’s tempting to try and get faster and faster with each consolidation run, but that is not sustainable. Your muscles need rest days, you already know that, but another type of rest they need is to be gently exercised without straining. Depending on age and fitness, you should probably aim to do most of your runs at a pace even slower than your current one, and then once a week or once a fortnight really push yourself.

(For context, I managed 44:50 for my first ever 5k last April, and I got my first one under half an hour on New Year’s Day as part of a 10k which took me 63 minutes.)

[Rodstar]

I run at between 9.15 and 10.30 per km...and I graduated quite a few weeks ago

[John_W Graduate Ambassador]

Despite the catchy title, C25K is a time-based program.

The aim is to JOG for 30 minutes continuously, 3 times in Week 9.

Nothing else.

If the requirement was actually 5k, the program would be asking you to JOG certain distances every week. It's doesn't.

Crack on, you're doing fine.

[IannodaTruffe Mentor]

Welcome to the forum.

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 the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Frenc Graduate]

Good morning! Yes, the title is a bit misleading - what we’re really doing is couch to 30 minutes I guess. But C25K sounds much snappier! Having finished the program everyone thinks I can easily run 5k, but it’s more like 4.3k at the moment. The 5k will come. Happy running 🏃‍♂️😊

[Running_Up_That_Hill]

Thanks for all of the replies and the encouragement. Now it’s not just Jo Wiley spurring me on. I’ll just stick to my pace and get to 3 x 30 mins.

[Oldfloss Administrator Graduate in reply to Running_Up_That_Hill]

Great plan..for me...slow and steady has always,worked👍🐌

[John_W Graduate Ambassador]

CoralMg - see replies above to similar question of yours

[John_W Graduate Ambassador]

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

[Running_Up_That_Hill in reply to John_W]

Excellent and informative video - thanks.

[Legsache Graduate]

I’m a slightly older than middle aged fat woman!The video was inspirational to me.

I can do 30 -35 mins jog (plod) that’s exactly 29-34 mins more than could do when I first started!

Getting out the door was the hurdle

You are there.....fantastic!

Enjoy your achievement

Just keep going, slow is good

xx

[Alvor Graduate]

I’m 39 mins for 5k. Think your pace is fine. Distance doesn’t really matter though, Running for 30 minutes is your first goal. Then you can work to improving your times if you want.

[Joemink]

Sounds good to me, anything under 40 mins for 5K is OK, and you’ll improve it the more you do.👍🏃‍♂️

[Mummycav Administrator Graduate]

Hi Middle_Aged_Fatman ...absolutely not...we all run at whatever pace is comfortable for us...& 5k is 5k whether it takes 25 mins or 40 mins...and it’s a fantastic distance however you run it...the aim of the programme is to get you running for 30 mins initially, then, once you’ve finished the plan and consolidated all your hard work for a few weeks, that’s the time, if you really want to, to work on your pace and time...so for now, just enjoy the programme, you’ll be a graduate before you know it 👏🏻👏🏻👏🏻😉