running speeds

[run50ct5k]

I have just completed wk 5 run 1 .. my question is what pace should I be running at to be able to run 5k by the end of the program ? I'm currently running at between 5.5kph and 6kph do I need to repeat runs to pick up pace ?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

To run 5k in 30 mins you need to run at a speed of 10kph or a pace of 6mins/km.

Do not try to run faster. You need to be able to speak aloud, clear, ungasping sentences as you run.........if you cannot, you are going too fast.

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

[run50ct5k in reply to IannodaTruffe]

thankyou

[Speedy60 Graduate]

You're doing brilliantly already! 👏👏👏Running fast is the quickest way to the injury couch; you need to get a lot of running miles in your legs first.

This is a good read for when you graduate:

mensrunninguk.co.uk/top-fea...

[Curlygurly2 Graduate]

I've been running nearly 7 years and have not even got within a sniff of a 30 minute 5K. Do I care? Nah....very few people ever get to 5K on week 9...

[Rennur Graduate]

I got to 5k about 6 or 7 weeks after graduation. I built up to it. It took me nearly 44 minutes. I have run 7 x 5k altogether and none under 43 minutes- yet! The aim of the programme is to get you running 30 minutes. Distance is a bonus. I think the average graduation run is 3.5 to 4k. Mine was about 3.6k. But I had to push myself and it was not enjoyable. If you are naturally fast, that's great. But don't overdo it. Instead enjoy it.