Weight loss and pace gain

[Berryboo4]

Hi I’ve just graduated I am now 16stone 7 when I started I was 17stone 8 which I am really happy about I’m only managing about 2.4 k in the 30 minutes I would like to hear from anyone who has been in the same position as me and did they eventually get to do the 5k in the 30 minutes… thanks Kerry 🙂

[Hidden]

The great thing is, you can run for 30 minutes AND lost weight. Good for you. Your body will appreciate it. Be proud of your achievements so far.

Hitting 5k in 30 minutes isn't the overall goal here. Running for 30 minutes is the goal so well done you.

As for the second part of the question. Can I do 5k in 30 minutes? No, I can't and I have done 20+ consolidation runs.

I too have reduced weight from 16 stone to 14 stone 8 so well done both of us.

My Improvement is that I can now run for 41 minutes from 30 minutes.

Keep up the good work.

👍

[Berryboo4 Graduate in reply to Hidden]

Thanks for replying well done on your weight loss 👏🏻 yes I’m not worrying about doing the 5k in 30 minutes now I’m just happy to be running for 30 minutes 😃

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

5k and 30 minutes is a totally arbitrary distance/time combination and it will not be achievable by everyone who does C25K. It depends very much on the level of fitness that you bring to W1R1 and has less to do with any magic conferred by the programme.

That said, if you were to follow an appropriate training plan and including lifestyle, then I believe that 5k in 30 minutes is possible for many people.

I did run 5k in under 30 minutes during the plan but eight years later I have not done so for a considerable time, nor am I bothered about it. Running gives me fitness and the feel good factor. There is no point spoiling that by beating myself up that I am slower than I used to be.

In time, and it is s slow process, if you keep running regularly, you will almost certainly get faster.

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.

Relax and enjoy your running.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Keep running, keep smiling.

[Frizzbomb67 Graduate]

Congratulations on graduating 👏🏻👏🏻👏🏻🏅 and on your weight loss. Many of us mere mortals can’t run 5k in 30 mins. It depends on so many factors including weight, leg length, age, several of which we can’t do anything about. A year ago my first 5k took 43 minutes. After running regularly for a year and running several 5ks and 10ks, a 5k takes 38 mins. I’m 54, short and 10 stone and I don’t know if that’s good or not but it’s good for me and I’m happy with it. I’d suggest that you focus on improvement or distance rather than time, and celebrate your successes 🥳. Happy running 🏃‍♀️

[Berryboo4 Graduate in reply to Frizzbomb67]

Thank you for reply and you’ve done amazing I’m 57 🙂

[Mrsrun Graduate]

You have so much to celebrate today , weight loss and running for 30 minutes. Your body is obviously loving your new level of fitness, embrace that.

[Berryboo4 Graduate in reply to Mrsrun]

Thanks

[Instructor57 Graduate]

Well done graduating 👍I would forget about 5k in 30 minutes ,

It is far more important to gradually build up your strength and stamina and just enjoy the process of running .

I have been running about 14 months now and never run a 30 minute 5k , the closest I got was 32 something, and that was just once , normally it will take me around 37 or 38 minutes,

And I bothered about that ?

Not in the slightest 😁

[Berryboo4 Graduate in reply to Instructor57]

That’s what I’m going to do then thank you

[Tasha99 Graduate]

After a couple of weeks, I’d start building the length of time you’re running for once a week. The more weight you lose, the easier it is to run.

[klick Graduate]

Hi Berryboo4,

When I started I was not able to run for more than 20s.

checking first runs of 2.5 kms, I was in the same time range than you.

Now, almost 3 years later, I'm 30kg lighter, and I'm still NOT able to run a 5k (trail) under 30 minutes, still at around 31 mns.

But, I'm able to run for hours, and managed to run 35 km.

5k are really harsh for the mood, that's likely the most exhausting run if trying to get a "perf", due to the effort range involved.

If I had to retake the journey, I would advise myself :

- learn to run without checking the time.

- with the training, you will be able to run at different speeds, which is the most pleasuring thing.

- you'll then be able to do a long slow run. Do not judge by the speed, but by the intensity for YOU. Slow speed of one, is the top speed of another, or way beyond.

- if you are red, sweating a lot, having a hard time to breath, SLOW down.

- Run/Walk is a VERY good method, to exercise your body to endure longer efforts, prevent injuries, ease recovery, and is what will make you run faster or longer !

- to run faster, run WAY slower, longer, more often.

- do not neglect pain, it won't disappear by magic.

- if you have overweight, it's extremely important to check if you need medical soles, they saved my knee, I was almost not able to run after a few months due to it, the first run with them, was instantly without pain.

- drink a lot, a lot, a lot.

- do not care about others.

- keep running regularly, and do no neglect breaks.

- keep track of your running session, huge motivation boost a few weeks ahead of it to notice progress. But do not check time during it, only after you can't increase your speed each run, it's just dangerous. keep the regular easy pace all the time, and sometimes to a check run, to see what you can do. You don't need to suffer to improve. Suffering is counter productive.

- regularity, motivation, fun, are the key.

- try to find nice place to run, and sharing my religion, I NEVER EVER run on road, my body thanks me for this, if you have access to a nature place.

- at the beginning, try to run on easy terrains, it's easy to twist ankles, way more if you have overweight. With time, they will become like iron, and rocks, jumps, won't be a problem any longer, it happens trust me

hope that wasn't too boring

[Berryboo4 Graduate in reply to klick]

Thank you so much all makes good sense I will take it all on board 👏🏻