Post W9R3

[MLinard123]

Do you have to actually run 5k or does it include the 10 minutes inclusive of the warm up and cool down time.

[AlMorr Ambassador Graduate]

You do not need to run 5K to graduate from C25K, if you have run all the runs and the 3/30 minute runs of week 9 of the course, then you have graduated, congratulations.

[John_W Graduate Ambassador]

C25K asks you to run (JOG!) 30 minutes, 3 times, in Week 9. That's it. Nothing else.

[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.

[Hidden]

I run about 3,4 km in 30 minutes, so no it is incorrectly called C25K. It is actually C230MIN haha

[Jools2020 Graduate]

Most people don’t run 5K in 30 minutes on their graduation run. Hell, I still can’t do it now, 6 months later! It doesn’t stop me being a runner who can run for miles 😊

[Irish-John Graduate in reply to Jools2020]

Best I've evr done in five years was 33 minutes and change. :)Really tried at one point to break the 30 and all that happened was I did not enjoy running.

Slow, steady -and happy. Thats me

[Jools2020 Graduate in reply to Irish-John]

I’m with you! Most I could manage was 36:30 and I was chuffed to bits with that! Every few months I have another go, then go back to slow running where I’m happiest 😊

[Irish-John Graduate in reply to Jools2020]

Yep! :)I'll never be "fast" - but I love the challenge of going distance

Some days, 5k is as fulfilling as ten miles - its how I enjoy it that makes it "good".

My first HM was a terrible experience because of the shambles the organisers made of it. I felt absolutely no joy when I crossed the finish line. Events since, I do my "Due Diligence' about the Course etc and just go out and run! I've learned that its a lot more fun to be a participant than a competitor - including trying to compete against myself!

[Jools2020 Graduate in reply to Irish-John]

I love the longer distances, too. I was so proud when I got to HM. Just slowly. And I’ll do it again in a month or two! I can’t see me ever competing. I don’t want to be last! It shouldn’t matter, but it does.

[Irish-John Graduate in reply to Jools2020]

Fun thing about being ladt though is - they can't go home until you arrive! Lol I know what you mean though, there is alwsys going to be a wee bitbof competitiveness in us no matter what. After all - we work hard to earn our place at the Start Line

[nowster Graduate]

I have done 5km in 30 minutes. I gave myself an ankle sprain doing it, and had to take most of September off.

Many months later, I did 5km in 29'50" at the end of the year. It probably started a knee problem which meant I didn't run for two weeks this month.

I think I'll take being able to run over cracking that barrier again. (For a few months at least.)

[MLinard123]

Thanks for all the comments! I do over 5k overall but that’s including the 2 walks at the beginning & end.

[Rennur Graduate]

Sounds like you've done around 4k running. That's probably a bit above above average. More importantly, compare yourself to yourself only. You can improve speed later. Get more comfortable paced miles under your belt. Then combine slower distance with medium paced and faster runs after Consolidation - sometimes all in the same run session! Read the Consolidation page and Bridge 2 10K pinned posts.