Week 9run 1 done but only 3km

[Newfoundland59]

I feel I am really slow compared to others who have completed the C25K as I average 3km. What is the best way to get to 5 km in consolidation.

[AlMorr Ambassador Graduate]

Don't worry about speed, the main thing is that you complete 3/30 minute runs of week 9 to graduate, after that you can run several 30 minute consolidation runsAfter that you could try the Stepping stones podcasts with Laura which are pace, speed and stamina.

Good luck for your graduation run 🏃🏾 😊.

[Newfoundland59 Graduate in reply to AlMorr]

Thanks for the advice 😀

[AlMorr Ambassador Graduate in reply to Newfoundland59]

👍 Newfoundland59, judging by your username do you live in the Canadian Atlantic Province of Newfoundland?.

[Newfoundland59 Graduate in reply to AlMorr]

No I have a Newfoundland dog and a basset hound.lol

[AlMorr Ambassador Graduate in reply to Newfoundland59]

👍 🏃🏾

[CatTheSecond Graduate]

I never reached more than 3k by the end of the programme, don’t worry - it’s more important that you are running consistently.

After graduating my running buddy and I tried extending our run, but we were struggling to get to 32 minutes and still only just breaking 3 km. Now we run for short periods, walk for a few minutes, run again and so on and we are currently covering 4.5k. Strange but true, it’s actually faster than we were running a 32 minutes. At some point I would like to join it up again so that we are doing a longer period of running, but our aim at the moment is to reach 5K so that when Parkrun reopens we can join in.

Well done on reaching week nine, it’s a great achievement.

[Newfoundland59 Graduate in reply to CatTheSecond]

Thanks for this it’s good to know there are others in the same boat.😀

[Indielass00 Graduate]

Don’t compare yourselves to others. We are all different and what works for one person won’t for another.First time round doing C25K I was probably doing a similar distance to you on WK9.

The main thing is you are running and remember completing the programme is not about the distance. The title is confusing I know but it just means you can run for 30 mins. Only a small amount of folk can do 5k in 30 mins or under.

Hope that helps 😀.

[Newfoundland59 Graduate in reply to Indielass00]

Cheers thanks for this😀

[Sh53202 Graduate]

Well done on reaching this point. It’s a huge achievement. I was similar to you, and months later I still run at not much faster than that pace. I have come to terms with it. I wanted to do 5k and I have done a few times. After playing about with different programmes which I found too challenging I settled on the simplicity of the jog Scotland preparation for 5 k programme which gave me a few week’s structure, and then from there I just worked out my own thing. But mostly at the moment I just do 30 mins worth of running 3 times a week. You will find something which works for you and helps you continue your journey.

[Newfoundland59 Graduate in reply to Sh53202]

Thanks for this, feeling better with some of the replies 😀

[KYJC Graduate]

Hello. I have completed the C25K and it took me 13 weeks to actually run a 5K. The achievement of consistently running for 30mins is amazing Dont worry about the distance just keep going and you will run further in the 30 mins. I still use the app as it pushes me on to reach markers on my run. Whilst it is called C25K it’s all about getting out and doing it. So if the goal is 5k. What does it matter if it takes 9 weeks or 19 weeks. Just keep going. Your amazing already and you’ve got this 🏃🏼‍♀️🥇🎖🙌🏻

[Newfoundland59 Graduate in reply to KYJC]

Thanks for this😀

[runtontorun Graduate]

As others have mentioned, don't get hung up on the 5k aspect, it's just that " Couch 2 30 minutes" isn't as catchy!Just you getting out there and jogging is a fantastic achievement, keep it up. You'll get to do the park runs, but like me, not in 30 minutes 😀.

Keep on running and good luck.

[Newfoundland59 Graduate in reply to runtontorun]

Thanks 😀

[SewRight Graduate]

As all the others say, don’t get hung up on the distance you run, the amazing thing is that you are running for 30 minutes, absolutely amazing! Did you think you would ever do that?

Keep on running, the distance may come in time but who cares what others are doing, you are running and hopefully enjoying it.

Keep positive, keep running 🏃‍♀️

[Newfoundland59 Graduate in reply to SewRight]

Thanks for words of encouragement

[John_W Graduate Ambassador]

Only 10% of graduates reach 5k in Week 9 so you are in the overwhelming majority. Remember, the program is time-based, not distance, despite the title. So your objective is to jog for 30 minutes continuously, 3 times in Week 9 - nothing more or less.

As for getting to 5k, look at Weeks 7, 8 and 9 for your method. Little increases in time each week - very simple!

[Newfoundland59 Graduate in reply to John_W]

Thanks i will take a look at this😀

[BuilderBoysMum Graduate]

I have recently graduated, and can still only manage about 2.5k in 30 mins. But I'm out there!

[Newfoundland59 Graduate in reply to BuilderBoysMum]

Well done on graduating 😁

[BuilderBoysMum Graduate in reply to Newfoundland59]

Thank you

[brozwn Graduate]

Hey I was worried too, but I only ever got to like 2.8k on week 9 and I'll be honest I still haven't decided on a training plan for next bit so I've stuck with getting to 3k which is about 35mins for me at the moment, as long as you're enjoying it just carry on there's lots of ideas and plans you can join after to help you either speed up or carry on to reach 5k

Super well done on making it to week 9 though feel proud of it!!

[Newfoundland59 Graduate in reply to brozwn]

Thanks for this, 1 run to go😁

[JetsNanna Graduate]

Newfoundland59 - I graduated at the end of August and I still can’t do 5k in 30 mins. But.....I can comfortably run 5k, it just takes me longer than some and less time than others. The key fact is - I can run 5k. You will get to 5k eventually if you really want to go but it’s not important if you don’t. The key thing is being able to run for 30 mins and the program will help you to achieve that goal. Enjoy it and don’t fixate on distance because distance will come if you keep running.

Keep up the good work 👏🏼👏🏼👏🏼😊