I'm on week 8 just finished run 2. I'm only covering 3.5km in my 28 minuet run. is that normal at this stage? I think my breathing is holding me back. I'm wondering if I'll reach 5k by the end now. I want to do park run before the end of the year but it feels like 5k is still a long way away. Is it normal at this stage or should I be running further ?
Any help gratefully received.
Hey you are doing great, nobody should be doing anything they are not comfortable with 😀 it’s not a race. The important thing is to run at a pace slow enough that you can hold a conversation and with time, perseverance and months/ years of running you will get stronger and faster. I’m still slower than most but can easily run 5k now but not in 30 minutes. I can run 10k but not in an hour.
Do try park run, and run for the programme time, walk the rest and you’ll be surprised you might be a little faster running with others, and at your pace you’ll probably find there are others cross the line after you.
This programme is all about building strength and stamina to run for 30 minutes, without injury!!! That’s very important, if you push faster you increase the likelihood of getting injured and not being able to run for weeks or even months, so go slow and enjoy 😊
your doing great !😁
you do not need to reach 5k
have a look at this
healthunlocked.com/couchto5...
distance is irrelevant!
this is a time based program , not distance.
just keep your breathing at a conversational pace , that will give you the best development.
just slow down, relax and enjoy 😁👍
Brilliant, thank you both. This is the first time I have run since I was 20 (62 now) so I have no idea. that's why Mi following the program. I'll stop worrying about pace and just keep going. At the moment I can just about talk when I am finished :). I really appreciate the help.
Hi RickDeckard , well done on your progress. However you shouldn't be running so hard you can only just talk at the end of the run. Slow it down to a pace where you can talk comfortably while running and you'll get further, both literally and metaphorically!
Please read the C25K programme guide too, if you haven't already. It's here: healthunlocked.com/couchto5...
I ran my whole c25k too fast and only realised afterwards that it’s much, much nicer to run at a pace where you can also breathe comfortably! Aiming for 5k is a great target but do it after the programme (and spending some time at 30 minutes to allow your body to get used to it) but do it by building up your endurance rather than upping your pace.
Really good luck for the end of the programme. You’re doing brilliantly.
Me too. I ignored a niggle in the ankle in the final week, ran hard in my graduation run, had to swerve for a gloopy puddle, and sprained my ankle badly. I did get to 5km in 30 minutes but was it worth it? My reward was a month of painful hobbling and two physio appointments.
Just because your muscles have developed doesn't mean the rest of your body has caught up yet.
Two years later my ankles are now strong, and I also listen to my body a lot more. I regularly do my local (hilly and twisty) parkrun with sub 30 minute times, but it took me many months of slower, longer running to be able to do that comfortably. Trips and tumbles aside, I've not had any running-related injuries in 18 months (touch wood).
You're not in a race, RickDeckard , do things at your own comfortable pace and you'll be able to enjoy things much more.
Thanks, MissUnderstanding, Yes I suspect I am doing the same. Going to keep it steady for a while :).
I ran my "channel route" for my 8th consolidation run yesterday - after having taken other routes for a week. I was surprised that I ran 200 meters further when the 30 minutes were up. I have done nothing other than running consolidation runs! I figure I'll get to 5K eventually - and if I don't I'll still have fun along the route because I can breathe 😉
Yes, when I finished C25k (next week) I think I'll keep running 30 minuets for a couple of weeks then start adding 2 minuets to each week's runes. I hear its best to build distance first (get to 5k) then when im comfortable doing that I'll maybe have a go at improving my pace. My number one goal is to avoid injury.
I am following the running portion of this plan. It includes 9 weeks of consolidation! At first, I was a bit disappointed but now it feels like anchors for my week. And I am only in week 3...
Week 9 run 3 for me tomorrow. I think that's the end of the C-5k programme. It's taken me 7 months!! I've just repeated many of the weeks to help build my stamina, endurance and breath. I still find the first 10 minutes difficult, but after this I may relax more or have found my rhythm but the run does get easier. I'll stick to 30 minute run going forward. I like Jo whyley in my ear piece for direction. I've no interest in distance as long as I can complete 30 minutes without injury or pain.
Well done you. Try to focus on what u CAN do not what you can’t.
I’ve finished c25k and still can’t run 5k in 30 mins. I think the title of the programme is a bit misleading. Like everyone else has said - it’s about building things up at a comfortable pace and getting your 30 mins in more than the distance. Since I graduated I haven’t run 5k much at all. I’ve focused more on squeezing A run into my day a couple of times a week just to keep the healthy habit going. Sorry if this isn’t allowed but - I found post c25k - the Nike run club app is really good. Lots of different distances / focuses and really supportive “coaches”
I would say totally go for park run though! I was about week 6 when I did my 1st. My aim was to run according to the programme and walk the rest but I ended up running the whole thing which I never thought I could. There’s a big push for people to walk park run at the min as well so you could do a mixture of both.
Keep going, your doing amazing!!
It’s easy to miss the opportunities to celebrate all the victories along the way of the c25k programme. Focussing on how far you’ve come is a great way to do that!
Just be careful with pushing ahead of what the programme suggests, which is one of the potential pitfalls of going to a parkrun. It is easy to get swept up in the atmosphere and end up running for more than you should. It’s a great feeling when it goes well but if it doesn’t and you injure yourself-totally rubbish. It’s hard, but please try and stick to the runs as they’re laid out and don’t add more time to them. Many running injuries come from new runners doing too much before they’re ready.
Really good luck with the rest of the programme.
No problem at all mentioning the NRC app Dorythemermaid , quite the reverse. Although I don't use it, simply because I don't like audio-coached runs, lots of people do and find it really helpful for all sorts of running experiences.
I wasn’t at 5k in 30 minutes when I finished either! I decided to try a parkrun the next weekend anyway and finished in 33 minutes which I was really happy with - I definitely ran faster with other people around (my competitive streak coming out 😂). Since then (April), I’ve been running consistently and my parkrun 5k PB is now 27 minutes and I’ve recently run a 10k race in 60 minutes. Just keep going, you can probably run further than you think!
The programme should really be called Couch to 30, not Couch to 5K. As others have said, most people don't reach the 5k until later and often never reach 5k in 30 mins. Slow down so you can keep up a conversation comfortably whilst running and make sure you do warm up (dynamic, and or brisk walk for 5 mins) and warm down stretches afterwards, to avoid injury. Juju's Magic Plan is great for increasing time and/or distance once you graduate and have consolidated. Enjoy your journey!
Hi Rick, I started at 72, the idea is to RUN for 30minutes, distance doesn’t matter. I went to PR a couple of months after completing C25K and my time was 41 minutes that was 3years ago I managed 31minutes last year but currently around 35 minutes but still enjoying running and still able to! (Apart from the occasional mishap) , keep it up and enjoy🤗
As others already mentioned: the program should rather be named "Couch to 30 Minutes", which would not be as catchy though as C25K.
I started running in February 2021, finished C25K, did consolation runs and finished JuJu's Magic plan for 60 minutes and have run several 10ks. Can I run 5k in 30 minutes? No. 
Can run for 1 hour 15 minutes straight? Yes!
It is the duration of running that eventually counts. Go fast or slow as you like, as long as you feel comfortable and do not injure yourself.
You will absolutely do Park Run by the end of the year. <3
You are doing great! If it’s any help I graduated over a year ago and although I can run 5k it takes me around 43 minutes.
Yes it’s normal. You’re doing really well. Remember you’re not in a race but on a journey to fitness. Keep going! You’re doing great 👍
That's good in my book. I was running 3.6 at the end of C25K and went on to do my first Parkrun a month later. I was comfortable and slow running 30 minutes and increasing running time at the same pace was okay increasing one run a week by a couple of minutes or so. You should be good for a Parkrun. You can walk too. You can aim for a time of 45 minutes at current pace and if your local run is like mine there will be runners and walkers behind you. Just be confident to set off slow or at your pace if you already have it ingrained, and not be pulled by the first kilometre keeping up! Let them go. Eventually you'll find a target close to your pace to pull you along. The more you keep at it, pace will come, Parkrun 10 for me is now under 40 minutes but I'm not obviously working any harder. I love Parkrun, it is absolute validation for C25K and the joy of running. It's a run not a race. I'll also be volunteering for the third time this week as running is suspended for a few weeks now because of an operation, but I'll be back! My profile M70 never run in my life, post stroke recovery fitness programme. Keep going!
I really wouldn’t worry about how far you’re getting as long as you’re running for the correct amount of time. Distance will follow once you e got your pace right for you. If you’re feeling like you’re struggling with your breathing I was given great advice on here to slow down enough so you can talk at a conversational pace and if you’re on your own ‘sing’ 😄 I struggled to slow down and still have to consciously make the effort to start off slow and keep that pace but it works and helps you run for longer feeling comfortable. Park runs are great fun and many people walk or a mixture of running and walking - just go along and have fun. Good luck for the rest of the programme - you’re nearly there.
Thanks everyone for the encouragement and info. I don't feel like I am missing something now. I do look forward to every run, so I'll be running from now on. Next goal Park run by December :), even if I do walk some of it.
I’m so glad you asked this question as I’ve been thinking along the same lines….I did W9R1 today and ran for, I think,just over 4km(my watch decided to stop working)I was feeling good during and after the run with my breathing but was a little deflated I didn’t get nearer the 5k,until I read all the replies to your question….I’m actually sitting here now feeling rather proud I actually ran for 30 minutes.I’ll be focusing more now on the time rather than distance,so thank you everyone….
You are definitely doing great. As many others have mentioned I haven’t reach 5 k yet (graduated in Aug). Initially, I was so disappointed when I realized that, but common sense kicked in a day later 😊 I was running continuously for 30-35 minutes, which I couldn’t do before. Now on the ‘bad’ days, I just walk the remaining time and repeat the session another day. It helped me to remind myself that my main goal was to do regular exercise.
Try your park run, I am sure you will do better than you expect. Good luck!
Take the advice offered... it is so important to try to relax, and realise that you really do NOT have to reach 5K... Instructor57 has given you the link to read the info.
Slow and steady, breathe without overthinking. Just enjoy these lovely, longer relaxed runs to that podium.
Can't breath- is this normal?
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No such thing as a normal run 🤷🏽♀️
Determined but worried - help!
