Hi all, I’m onto week 8 run 3 next and I can see the end of C25K ….. I don’t want it to end…..! Does anyone have any links to apps etc that I can use to increase my pace as I’m currently running about 3.3km in 28 mins and my goal is to run 5km in 30 mins.
lastly to any new runners out there, this programme works! It’s given me back my mojo and I feel a whole lot better mentally too. It’s amazing - keep going, remember slow is your friend 😁
Massively well done for everything you’ve achieved so far. Think back to week one when you were running for one minute at a time. It’s amazing how much progress you’ve made.
Regarding pace, I wouldn’t worry too much about specifically trying to get faster, especially in the early days post graduation. You’ll want to spend some time consolidating, where you’re staying at 30 minutes max and not pushing things with pace so you’ve got the best chance of not getting injured. I found that the more I ran, the faster my comfortable conversational pace got over time.
It’s entirely possible you know this already, but you don’t have to run 5k in 30 minutes to graduate. C25k is a great programme with a rubbish name. It’s time based so all you need to do is run for 30 minutes three times and you’re done. Most people don’t cover 5k on graduating-only something like 10% do.
Really good luck for the end of the beginning of your run journey! 🏃♀️ 🏃♀️ 🏃♀️
Thanks, that is great advice. I suppose it’s always about watching what your body is telling you? I’m just trying to reach towards a goal so I’m thinking about what my next goal will be after graduation. I love this forum and the advice given, it’s so appreciated. 😊
I can absolutely relate to wanting to have the next goal set up for when you’ve finished the current one!
I just wonder about having a pace based goal straight after finishing when it’s probably more sensible to be keeping things comfortable and conversational. The trouble with just relying on listening to your body is the first sign you’ve pushed too hard too early could be an injury. I was glad of wise people on here warning me to keep it sensible against my natural instincts! In your position I’d really focus on consolidating and getting super comfortable running for 30 minutes. After that, perhaps work up to the 5km distance slowly rather than trying to get faster to do it in a specific time. Lots of people on here go down that route.
Finish your c25k and have some major fun consolidating! That’s a great time to think about what’s next. Really good luck! There’s loads of support and advice here to cheer you on!
As I am in a similar situation as you (tomorrow I am planning week 8, run 3...), I've been paying particular attention to posts about what to do after C25k. What I've gathered so far:
- We'll get a link with info on what to do next after graduation! 😉
- Consolidation is really important, that is, keep on doing 30 minute runs for a while.
- Keep running. Keep smiling. (I am really adopting this as my mantra!)
I still have to run in the rain, though if the forecast actually materializes, I'll have my chance next week...
Looking forward to graduating with you about the same time 🥳
(And couch to 30 minutes just doesn't roll as well as couch to 5K...)
And if you want to take a peek at that what's next FAQ: healthunlocked.com/couchto5...
thank you - so helpful! Well done with your progress too. I loved running in the rain today, it makes you feel alive! Good luck for tomorrow and see you on the podium 😂😂😂. I’ll take a look at the links for what’s next and yes you’re right time is more important than pace and consolidation will take me further if I choose. 😘
Congratulations on your progress.
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.
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 in the Pinned Posts.
Keep running, keep smiling.
brilliant - thank you. Can’t wait to get to the end now. I’m going to feel so proud of myself. I’ve never thought I could run with my fidget knees but they haven’t let me down yet! 🤞🏻
You’re doing fine and the best advice about increasing your pace is ….. Don’t. Not yet, because you’re still increasing distance and trying to get faster at the same time is probably counterproductive. Normally the advice after C25k is to consolidate for three weeks ie just keep doing three thirty minute runs without worrying about pace. You’ve been making rapid progress and after a certain length of time you want to embed all those gains and make them secure before progressing further.
After that it’s up to you whether you focus on improving your distance or getting faster but I wouldn’t try to do both at once. One option might be to consolidate, then build up distance to 5k and THEN having done that start to do intervals etc to work on speed. Or you might follow the magic 10K plan without worrying about speed and when you’re confident running 10K then decide if you want to work on getting faster.
Some people of course don’t look to progress further, they just maintain their ability to run 5k regardless of speed and are happy with that. There’s nothing wrong with that approach either.
Thank you that’s really helpful advice. I will take a break and just enjoy running 30 mins
Well Done.
I had the same goal to run 5km in 30min by WK9. I have took note of the advice from group members & ditched it. Now focusing on completing the programme injury free.
yep I really don’t want to get injured!
I’m close to re-graduation now (W9R1 coming up) and I’m using a local event (5km city run) that takes place 2 days after my W9R3 to push myself to 5K (I’m close). Also want to do park runs, but there aren’t too many yet in The Netherlands. Thinking of joining a running group too instead of running by myself all the time. And of course at the forum we can keep each other motivated during the consolidation runs!
yes here’s to consolidation runs!!! 👍🏻
Week 8, Run 2 - In the pouring rain... 
Week 8 run 1 done
Week 8 done - woohoo!
Week 5 Run 2 done in the pouring rain! ☔️☔️☔️
Week 9 Run 3 DONE!!
