will I make it?

[Snail50]

Hi, am on week 8 and just done run 2. I'm a bit confused as I did the 5 min brisk walk, 28 minute very slow but constant run and then a 12 minute walk to finish. Strava said that I did only 4.39 km in total (including the total of 17min walking) so I'm not sure how I will run 5k in only 4 runs time? Thank you!

[Whydothis Graduate]

You need to forget the 5k in the title of the programme! You are aiming at being able to run continuously for 30 minutes - and you are well on track! I could only run 3.6k in my 30 minutes when I graduated, and I was not alone - so you are doing well. The 5k can come later (but even then it needn't be in 30 minutes!)I am sure others will be along soon to agree with me

[Suziejean in reply to Whydothis]

This has cleared that question up for me too as I’m on week 8 run 2 completed , what helps me is the break down of mins Sarah Milligan tells you , 14 mins left feels great 😊

[AlMorr Ambassador Graduate]

You don't need to run 5K in 4 runs time, to graduate from C25K you have to run 3 /30 minute runs on week 9, so as you now have ran the two 28 minute runs of week 8, you only have 4 more runs until you graduate, good luck for your graduation run in 4 runs time. 😊 🏃🏾

[roseabi]

Whydothis has answered perfectly xxx

[IannodaTruffe Mentor]

Well done.

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.

[Hidden]

Don't be worrying about that 5k target, you'll be running non stop for 30 minutes what an achievement in itself!! 👍👍

[Magellan Graduate]

That’s perfectly normal. You’re doing well.

You’re doing really well, you’re doing the walking, you’re taking it nice and slow, you’re on track to graduate in a week or so. Once you graduate you will have given yourself a good foundation to be able to run a 5k should you wish. Almost anyone capable of running for 30 mins is capable of extending one run a week until it’s 5k long. The c25k programme gives you the form. It’s a very prescriptive programme (and it works, so prescriptive is good!) but once you’re done with it you can be a bit more freeform. As long as you follow a couple of basic rules how you move on is up to you. Don’t run on consecutive days till you’ve been at it a few months, don’t increase your weekly distance by more than 10% and don’t run through pain. Beyond that, it’s up to you whether to focus on getting to 5k or beyond, on running for a longer time, on speed, on a steeper route, on simple enjoyment, on Strava art, on exploring the trails and pathways near you... the world is your oyster, enjoy!

[Snail50 Graduate]

Thanks all, much appreciated!!! It's my birthday and so I have treated myself to a gait analysis and new trainers! Apparently my old ones were a size too small! My mum has also been in hospital and I might do a small fundraising 'run' for the hospital charity. Might....