Beginning week 9, but I'm not running 5Km...

[Stringybob]

I've just done run 1 of week 9 and tracked my run on Strava (this was only the second time I've done that but became curious about how far I was running). Anyway - I managed 3.9 Km in 30 mins.

I've repeated a couple of runs and here and there since beginning in January but it's gone pretty smoothly. I was conscious of being pretty much the slowest runner in the park, but that doesn't bother me.

It would be pretty miraculous if I completed 5Km by the end of the week but that was my goal. I guess I'll just carry on repeating the week nine runs for a while, what do other people do? Any thoughts are welcome.

[Instructor57 Graduate]

Well done !3.9k was actually my week 9 distance as well .

Don't forget this is a time based programme.

Distance is completely irrelevant.

In fact, as counterintuitive as it may seem , your best aerobic development will come by running at a conversational pace.

Have a look at this post , there is a link to a poll that shows how far people run during week 9

You may find it both interesting and reassuring 🙂

healthunlocked.com/couchto5...

[Stringybob in reply to Instructor57]

Thanks, that is interesting, I seem to be about average! I've just looked on a map and am quite surprised at the places I could actually run to without stopping. I get that distance doesn't matter but it is very tempting to try and get past 4K over the next two runs!

[Cmoi Graduate in reply to Stringybob]

I totally understand the temptation to push to do more Stringybob , but I'll say to you what I've just said to someone else: you have loads of years ahead in which to develop your running. In any case, once you've completed C25K you're strongly advised to consolidate your running before trying to increase distance or pace.

Fwiw I didn't start running until I was 59. No idea how far I ran during C25K as I never bothered measuring, though it most definitely wasn't 5k. I've since completed a trail marathon event. I don't run fast, I'm just pig-headed!

[Yesletsgo Graduate]

Don't worry about the distance, it's all about the time. I've been running for 2 years and have never got anywhere near 5km in 30 minutes, but I can run for 30 minutes or 5 km or even longer and further.

Speed is overrated.

[Stringybob in reply to Yesletsgo]

Thanks! It's pretty cool that C25K led to a longterm running habit for you.

[Oldfloss Administrator Graduate in reply to Stringybob]

I've been running for 8 years plus... and I am 73 next Monday!

Slow and steady is the way to go, you will be absolutely amazed where it takes you. The more your run, the more it evolves. Stamina, strength, distance and yes, eventually speed, ,just follow

[Reggit Graduate]

yep, as others said don’t worry about it. I thing I was at 4.3km at week 9.

I’ve managed a 30minute 5k once or twice (literally) and that was 2 years after graduation.

You’re doing great, if you want to do 5k just extend one of your runs gradually over a few weeks, however stick at the 30 minutes for a couple of weeks first.

[Felixa]

I did Couch to 5K 2 years ago and only achieved 3 1/2 k in the 30 minutes. I’m starting again but even slower this time round. Not as young as I was!

[LottieMW Graduate]

I was 65 on my first time around on C25k…I covered 3.3k on my final run. 2.5 years later…I’ve never even run 4k in 30 minutes! 😂

However…I run regularly, and plan to go for my 11th 10k run this weekend…

You’ll get there…enjoy the journey! 🏃🏻‍♀️🐌💕

[Stringybob]

Thanks for all your replies, it's great to have such a source of supportive advice. I'm definitely going to carry on after graduating, and whatever distance I achieve tomorrow morning on my final run of the programme is fine by me. After consolidating I'll think about extending times/distances in a sensible way.

Thanks again!

[Judith99]

It's a great programme but the name is a bit of misnomer. Many people will struggle with WK1 and few reach 5k in the final week. I'm not sure what a better name would be. 1 to 30 minutes which is what it really is?