I'm so slow.

[Miffer]

Hi all, I just finished week 7... for the 3rd time.

I'm running 25 mins and only 2.7km.

I'm 40 years old, overweight but not obese. I just feel so deflated, I don't feel like I'll ever get to 5k in 30 mins.

[Instructor57 Graduate]

You do not need to get to 5k in 30 minutes ! That's not what the program is about .

Distance is irrelevant .

Have a look at this .

healthunlocked.com/couchto5...

P.S I still dont do 5K in 30 minutes!

Am I bothered ? ............ Not in the slightest 😁

[Roxdog Graduate]

You're doing just great! Just as an example, I've been running for 2 years and have never run a 5k in 30 minutes and probably never will. It doesn't matter. Once you can run for 30 minutes, you can gradually build up the tome you run for. Keep it slow. Do read the posts, you'll find lots of advice to run slowly.What you've done is brilliant!

[IannodaTruffe Mentor]

We are all different in respect of our physical and mental abilities, but if you want to improve your speed, then you have started in the right place, by doing C25K.

For what reason, that doesn't involve vanity, do you want to be faster? You are doing great.

While I am not suggesting that you attempt to get faster just at the moment, if you read this FAQ Post about getting faster then you will understand the principles at work. healthunlocked.com/couchto5...

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.

[over61andstilltrying Graduate]

Hello Miffer, Well done on completing W7. 🏃🏻‍♀️😊👏So many people have said the same thing before you. Couch to 30 minutes would have been a more apt name for the plan as that is the aim, to run 30 minutes non-stop.But oh! Where the onward journey leads is unknown! Reading posts will show you that. I can hardly believe it how my running journey has continued. I really consider running as an investment in my health. Happy running to you 😊

[Hidden]

Only 2.7 klms I'd actually like to correct you!

You've just ran 2.7klms 🌟👍

Who says you're slow, we all run at different speeds, and it's not a race, You're doing a fantastic job so keep it going. You off the sofa, running and taking in fresh air and getting exercise, that's a huge success any way you look at it!

Running isn't intended to get you to lose weight, some runners actually gain weight as muscle fibres are heavier so as you gain muscles and tone an increase is sometimes par for the course. But you'll be getting fitter regardless, take this new fitness and look at different food groups and definitely drink that water, and you'll improvement. Have a read of the below link it'll give you some ideas..

runnersworld.com/uk/health/...

[Cmoi Graduate]

Hi Miffer , I hope you've not done W7 three times just because you thought you needed to get faster. You don't. You're doing absolutely fine.

Completing all W7 runs means you're prepared for W8, so if you've done them three times over, you're more than ready to go on to W8.

Then it's W9, so forget about 5k in 30 minutes, that can wait, just enjoy being able to run for 30 minutes. Happy running!

[Reggit Graduate]

Well done, nice one - only 2 weeks to graduation.Wind time back to the day you put your running shoes on for the first time and was probably dead worried about completing week 1 run 1 - what did 2.7km look like then? Probably an insurmountable distance.

You will be slower than some, you will be faster than others what you will learn over time is that no one cares (in a nice way) it’s the fact that your out there doing it that matters.

Others have said, it’s the 30 minutes that’s the goal, not 5k - that will come in time, whether that time is 40 minutes, 50 minutes who knows. I took up C25K in May 2020, I’ve now done 10k and trying to get to half marathon (21k) but can I do 5k on 30 minutes - nope, no way!

Just enjoy running and stop worrying about speed.

[Devon_straggler Graduate]

Don't despair! As many other experienced runners have said above, many never get to 5k in 30 mins. I found that as I extended my distances after completing C25k my speed naturally increased a bit just due to more time on my feet. But I'm still pleased to get 4k in 30 mins! It's easy to let the gremlins get to you, but turn you'll keep pushing too hard on every run and either injure yourself or not enjoy it so much that you'll stop being motivated to go out.

Stay at your happy pace, enjoy it, and be amazed by what you can do now compared to at the start. I'm never going to be a speedy runner, but my favourite run of the week is my long run as the body warms up and you can get into it more.

Have fun!

[Chesterlove Graduate]

Well done for getting out there. Forget time and enjoy the freedom of running and knowing how you can achieve something special that many can’t. Be the best you!

[DC25K Graduate]

Miffer keep going! In my humble opinion I don’t think it’s about speed or distance. It’s about your own personal achievement and it sounds like you’re doing great. Look how far you’ve come already and keep moving forward - one step, one minute, one day at a time. Every single step counts.

[HogEar Graduate]

Good for you for getting to week 7, that's an amazing achievement. You are running, you are winning. Don't worry about distance. Congratulate yourself instead

[Yellowband Graduate]

Hi Miffer, don’t worry about a thing, I have just completed C25K and barely broke 4K. Completing the programme is the aim in my opinion, 5k just a bonus.

[Crolla]

As the others have said, the great thing is that you're running!

I looked up some stats from my phone from when I first started the programme (so this includes the walking parts in week 1) and ...

Run 1 Week 1 - 2.8k

Run 3 Week 9 - 3.7k

I've been running for 3 and 1/2 years now and have run 5k in 30 minutes about three times at the most. Mostly I run it in around 32 minutes. The important thing is that you're sticking to the programme and not the time.

[Rennur Graduate]

It took me over 45 minutes to do 5K today. Being overweight doesn't help. I have never got under 42 minutes, yet! But I love it. That's the main point.

[Rennur Graduate in reply to Rennur]

OK maybe in the middle 3K I wasn't loving it that much.! Going slower can help you run further. I've done 60 runs of 5K or more (including ten 10K-15K). I am getting back to 10K and then 10 miles by late spring after a month off due to injury. Fatties like me have to be careful of loading pressure on ankles and knees. Slow is good. Enjoy. I was told a very important quote on this forum: "Comparison is the thief of joy."