Getting to 5k?

[Kiwi_Fi]

I'm at week 8 and feeling confident now that I'll get to 30 minutes running next week. I'm feeling great about this and would still like to be able to run 5km! At my current pace I think this will be about 40 minutes running. Do I just continue adding a couple of minutes to my run each week? Or should I be trying to run faster?

[Instructor57 Graduate]

Once you have completed the course and graduated you would be well advised to consolidate for a few weeks before trying to increase either distance or pace .So continuing to run the 30 mins (without increasing pace) until they become more comfortable , then when you want to pick up the distance try to stick to the 10% rule .

In other words, not increasing distance more than 10% of your previous week's total .

Hope that helps

[Kiwi_Fi Graduate in reply to Instructor57]

Thanks - I'll look forward to running a bit more comfortably one day!

[IannodaTruffe Mentor]

Once graduated and, we recommend, consolidated, as. Instructor57 has suggested, you can increase one run per week, as your long run, using the 10% rule as a guide, you will soon get to the 5k mark. To attempt this at the end of W9 would in fact breach the rule.

When you announce your graduation I will send you a link to a guide to post C25k running.

If you cannot wait, it is sitting in the FAQ Posts, which you will find here healthunlocked.com/couchto5...

Enjoy your final week.

[Solor Graduate]

Yay! We’ll done on the 30 mins. Yours is an interesting question which based on current pace will apply to me too.

I’ve completed run 2 week 7 so am still only just managing 25, but I know the barrier is in my mind more than my body. I’d like to stop after 5 minutes but I know that feeling plateaus and doesn’t get any worse.

Good luck next week.

[nowster Graduate in reply to Solor]

There's a name for that feeling at the start of a run. It's called the Toxic Ten.

[Solor Graduate in reply to nowster]

Ah. Been reading about that. Am I now officially a ‘runner’ then? 😂. And if so, when might the endorphins make an appearance?

[nowster Graduate in reply to Solor]

You were officially a runner at the end of week 6. Didn't the app tell you? 😆

No idea about the endorphins, though, and I've been running for 18 months.

[nowster Graduate]

Just to clarify. There's absolutely no requirement to do 5km on your graduation run.

[Kiwi_Fi Graduate in reply to nowster]

At the beginning I was worried about being a slow coach but now I'm totally ok with that! Just happy to be doing it! 5km will be my next goal.

[nowster Graduate in reply to Kiwi_Fi]

I did do 5km on my graduation run, but it came at a price: a doubly sprained ankle which kept me on the Injury Couch for nearly a month (and needed two physio visits to fix). The second time I attempted doing 5km in 30 minutes was just over a year ago, and I injured my knee in doing so, which meant two weeks without any running.

A year on (and about 900 miles run) I did a very hilly parkrun (also 5km) in just over 29 minutes without injury.

Take your time and who knows what you'll be capable of.

[Belushi Graduate]

First get your consolidation runs in. My first 5K took approx. 40 mins, the time gradually came down over the months naturally. Follow the 10% rule and really do not fret about it, you have made the biggest steps already, take it easy.

[Kiwi_Fi Graduate in reply to Belushi]

Thanks Belushi that's great to hear! I'll try not to be impatient and trust the process.

[Over60sRunner Graduate]

Congratulations on your progress so far Kiwi_Fi I started C25K in early June 2021 graduated at the end of August 2021 11 weeks later still nowhere near the 5k mark, but steadily joffling along for 30 minutes.

With a couple of breaks since due to Covid, super-flu and injury I managed to hit the 5k mark in early December, with my fastest time being just over 49 minutes, so still hardly Linford Christy (for those of us old enough to remember him!) but I was still REALLY chuffed as I never thought I would do it!

Since then I've had another set-back with post-viral fatigue still plaguing me following two viral infections one straight after the other and I'm only running 3-3.5k just now before running out of steam. However, I AM STILL RUNNING, and that's all that matters to me.

Be kind to yourself, keep your expectations achievable and you will be running 5k sooner than you think 😃 However, if you never reach that goal, it doesn't matter YOU ARE STILL RUNNING and that's the best thing ever you can do for yourself anf your wellbeing 👍😀🏃‍♀️

Good luck and I look forward to seeing your graduation badge post here soon 💪💪💪

[Kiwi_Fi Graduate in reply to Over60sRunner]

Sorry to hear about your illness and good on you for keeping moving through all that! We may not break any records but at least us jofflers are getting out there 😀

[Solor Graduate in reply to Over60sRunner]

“You are still running “Love this sentiment. I never thought of it like that but You’re absolutely right - even if I never run for more than 25 mins or complete 5 k, I’M STILL RUNNING!!! . 3 months ago this was impossible. Thanks for the inspiration Over60sRunner. I wish you joy.