hello again. Thanks to everyone for the support and advice from my last post.
I went out and ran my w8 run 2 for the second time and did it no problem. I covered 4.51km in my 28 minutes, a bit slow but I’m getting there. My five minute warm down walk was more like a crawl.
thanks again🏃👍
Really glad you had a great run. Where have you got the idea that it was “a bit slow” from?
hi. Is it not slow? Between 10 and 20 minutes I struggle to keep going then I’m basically just hanging on for the final 8 minutes.
I’m 57 years old with arthritis in both hips, I guess I’m not doing too badly then.
Thank you.
First and foremost, pace is absolutely irrelevant to c25k. It’s all about running for a specific time and it doesn’t matter how far you cover. The top thing you you should be thinking about is running at a conversational pace that means you can speak out loud in full sentences without gasping. That’s what will lead to your best development as a runner. It sounds like you’re still going too fast and you’ve still got it in your mind that you should be getting to 5k by the end.
Secondly, 4.5km in 28 minutes isn’t even slow. It’s what I would run on a comfortable, recovery run (which is what my c25k equivalent runs are now called since I’ve graduated!). I’m significant younger, no arthritis and about to run a half marathon.
Don’t knock yourself down! Today was a great run. It wasn’t “a bit slow”. It was just a great run.
thanks for your input. I was under the impression I had to reach 5k in 30 minutes to graduate. At the end of each run just now I have absolutely nothing left to give. I feel on top of the world after my run but struggle doing it. There’s no way at the moment I can hold a conversation whilst running, there’s a lot to learn yet. I don’t think I have run anywhere since playing chap door run a very long time ago. Thanks
It’s an excellent programme with a very misleading name! All you need to do to graduate is complete the final runs-three x 30minutes in week 9. Hardly anyone covers 5k on graduation. Most build up to it over a longer time period. It’s much nicer to run at a pace that’s comfortable. I didn’t get it until after graduation and wish I’d worked harder to find that pace earlier. At some point it’s just impossible to keep going further and further when you’re out of breath or you injure yourself. I was glad to have wise people on here to put me straight!
Really good luck to you!
thanks again and good luck with your half marathon.
Congratulations on your run.
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.
Stay slow, build your strength and speed will develop slowly........ and safely.
Push hard and you increase your injury risk will inevitably increase.
It is your choice.
Keep running, keep smiling.
hi. I was saying to MissUnderstanding that I was under the impression that I had to actually do the 5k in 30 minutes. My runs should be more enjoyable now that there’s no pressure. Thank you.
I graduated back in March and still not managed a 5k yet!
You sound just like I felt when I was mid 50's and started running again. Go Slower!!! I'm still running at 65 snd have mastered the "Art of Slow Running" 
Enjoy the runs!
hi. I actually feel like I would stop if I went any slower, I tried to go slower last run but was finding it difficult. I have got myself into a rhythm which I am comfortable with, I’ll stick with that for the time being.
Thank you.
week8 run2 after weeks holiday
Week8 run2 been and gone. :-D
Week8
Week8 ✔️✔️😡
Week8... In the bag 🎉
