graduate …. But not 5k ….

[Smellimelli]

hello guys. First post since doing c25k for the second time... so I’ve completed c25k……. But I’m so short of running 5k. I’m at about 3.5k …… does anyone else find they are shy of the 5k ? I guess now my sim is to go further in the 30 mins. 🤗

[Instructor57 Graduate]

Well done on completing the program for a 2nd time 🎉🎉🎉You ask if anyone else is shy of 5k when they complete the programme?

YES

Around 90% of people ! 😁

Distance is absolutely irelavent.

The aim of the program is to get you running continuously for 30 minutes .

And that's exactly what you have done 🙂👍

Take a look at this post then have a look at the poll I link to in the post 🙂

healthunlocked.com/couchto5...

[Smellimelli Graduate in reply to Instructor57]

thank u so much for ur reply. Feel much better now !!

[Instructor57 Graduate in reply to Smellimelli]

Excellent! 😁You also mentioned running further now in 30 minutes.

I really wouldn't worry about that !

It will come in time but not over night 🙂

Possibly several months or more if you run sensibly!

It may seem counterintuitive but your best development will come by running around 80% of your runs at a conversational pace.

Faster is not better .

This may sound strange but ....

Running slowly makes faster runners 😁

[Oldfloss Administrator Graduate in reply to Instructor57]

... and ain't that the truth... x

[Instructor57 Graduate in reply to Oldfloss]

Absolutely!

[Jools2020 Graduate in reply to Instructor57]

Oh yes!

[nowster Graduate]

Most folks doing C25K do not finish with a 5km run. I just scraped it, but I also gave myself an ankle sprain which completely reset my progress. (That was nearly three years ago.)

Stick to consolidating at 30 minutes for a few weeks, and then gradually extend your time instead of trying to go faster in the same time. Doing that will minimise your risk of injury.

[Crolla]

My distance at week 9 run 3 was 3.7k. It took me a good six months to get to 5k in 30 minutes and I generally average 5k in 31 minutes now and that's 5 years later!

[Smellimelli Graduate in reply to Crolla]

thank u for ur reply !! Much appreciated. And well done.

[Run46 Graduate]

Congrats on completing the programme 😊

I've never managed 5k in 30 minutes & and no longer chase the idea.

What I did, as I wanted to reach 5k...was carry on running for 30 mins for a few weeks, then I upped my weekend run by 3 mins. I continued to up my weekend run only by a few minutes until I got to 5k.

Enjoy your running, whatever you decide to do 👍

[Smellimelli Graduate in reply to Run46]

thank you so much for ur reply. This sounds like a great idea ! Defo something I will try. Much appreciated.

[RunforMum Graduate]

Just echoing what the other replies said. I finished this week too but way off 5k....after reading loads on here, it seems 'couch to half-hour' is more accurate for the programme's aims,.... but it's not quite as catchy!

[bradders0807 Graduate]

my week 9 max distance was 4.3km in 30 minutes.

I’m a couple of weeks past graduation, I’ve run 2 park runs with a PB of 35.00 (today), and my other two runs each week are both around 4.4km in 30 minutes.

There’s no rush….