Hi everyone. New to the forum but not to C25K. I have just one run left which I will do this Friday (W9R2 done in the lashing rain this morning š). Doing 2.6 miles in the 30 minutes. Any tips on building that up the extra half a mile to hit 5k over the coming weeks?
New Here: Hi everyone. New to the forum but not... - Couch to 5K
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Welcome to the forum and well done on your progress .I really wouldn't worry about the 5k , it will come soon anyway .
What's more important for your progress is that you are running at a conversational pace.
After completing the program spent a few weeks consolidating those 30 minute runs and then maybe extending one of them by a couple of minutes or so .
Also you may find this FAQ post usefull.
healthunlocked.com/couchto5...
Enjoy week 9 run 3 !
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Welcome and congratulations on your progress.
As well as the guide to post C25k running linked to by Instructor57 you may find browsing through the other FAQ Posts here healthunlocked.com/couchto5... which cover a range of topics, including how to 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.
Keep running, keep smiling.
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The goal of the programme is 30 minutes of continuous running, not 5km. Do not worry if you're not covering the distance. Many here have never done 5km in half an hour (even many years after graduating C25K) but that's never a problem.
If you want to reach 5km, get yourself used to running for 30 minutes first for a few weeks, then gradually lengthen your runs bit by bit.
Some of us have pushed to cover that distance in our graduation run and have regretted it through the subsequent period of injury.
Yeah, consolidating the 30 minute runs seems to the consensus so thatās what Iām going to do. I never expected to be able to run 5k in 30 by the way, just wanted some input on a plan to get up to that distance. The forum has been a great help. thank you
Congratulations on nearly graduating! Another option for getting to 5k could be to look at the time based magic plan over on bridge to 10k. Thatās officially to get from 5k to 10k but thereās no reason why you couldnāt follow the timings for your runs to extend your distance (once youāve finished consolidating). Who knows, you might love the longer runs and end up all the way to 10k! I found it much, much easier getting from running 30minutes to 60 minutes than from 0mins to 30 minutes. Youāve already got skills in adjusting your pace and slowing down as needed to enable you to go longer to cover the longer distance.
Really good luck with whatever comes next for you.