daft question'

Morning everyone...I'm about to start Week3 and a question has occurred to me that only a more advanced C25K-er can answer: five kilometres is (by definition) a physical linear measurement. But the programme is building up our runs in increments of time. Because I'm old and unused to running, I'm jogging very slowly.....so I will cover less ground in my 90 seconds running than perhaps someone on their 20s. So how do we both end up covering 5k by the end of the programme? I'm worried I'll complete the programme 🤞🏻🤞🏻 but only be covering, say, 3 k or 4k. Can anyone explain please😀. Thank you

[Dendev75 Graduate]

Hi, not a daft question at all and it’s also one that many of us asked once we started the programme. I found I got a bit annoyed by the name and thought it is misleading, not many people can run 5k in 30 minutes by the end of it. It took me just over a year to do that and it wasn’t an enjoyable run (trying to prove to myself I could do it) and I won’t be doing it again. As you say it is a timed programme so by the end of it everyone should be able to run for 30 minutes without stopping, but we all run at different paces so some people may cover 4k in that time and others 3k. It doesn’t matter as running for 30 minutes without stopping is a huge achievement 😉. It took me a further 4 weeks after the programme to build up to running 5k and it was much more than 30 minutes but it was another goal I was happy to achieve.

Good luck on the rest of your journey and well done so far.

[Hidden in reply to Dendev75]

Absolute star - thank you!

[orcadia Graduate in reply to Hidden]

I graduated a few years ago and was running between 3 & 4km in the 30 minutes. I’ve carried on running and now run 5k 3 times a week generally, and I STILL can’t run 5k in 30 minutes! I’m about 37 mins generally. I could push myself to go faster but would then hugely increase my likelihood of getting injured which would stop me running - so I don’t. It’s a very confusing programme name, but C25k has a ring to it I suppose.

[Hidden in reply to orcadia]

Well that's impressive Arcadia - congratulations! But mainly, thanks for encouraging me and un-perplexing me!

[Hidden in reply to Hidden]

Wretched corrective texting - sorry, Orcadia

[Gthants in reply to orcadia]

To keep on running 5k x 3 a week is really impressive. I sincerely hope that is where I am in a year's time! 🙌

[Cmoi Graduate]

Hi Hidden , you don't!

The programme name is misleading: as you say, the idea is indeed to get you running (jogging) for 30 minutes without a break. And no, you don't have to be able to run 5k to graduate either, it's threee 30-minute runs, usually within a week, that count.

That said, Couch to 5K sounds better than Couch to 30 minutes (of what?) and as it's been called that for donkey's years it isn't going to get changed any day soon.

Btw, do take a look at the How to run C25K programme guide if you haven't already. it's here: healthunlocked.com/couchto5....

Happy running!

[Hidden in reply to Cmoi]

Thanks for the programme guide - I had somehow completely missed it. It's a terrifically helpful document!

[Oldfloss Administrator Graduate]

Cmoi has given you the answers!🤣

The chap who created C25K for his Mum..thought it was a very catch title!

If you take a peek at the pinned post....How to run C25K...you'll find a lot more information too.

Stuff to keep you safe, injury free and to running for 30 minutes enjoyably.

On you go x

[Hated2Run Graduate]

As below - the target is 30 minutes but dont obsess with that or with 5k - sure try for that but if is too much then set your own realistic target - you dont really have to do 5k or 4.8k or 32 minutes or 25 - these can be longer term goals but the main things is to keep doing it. do it regularly and gradually increase if you can

[Hated2Run Graduate]

... and well done I should say for getting to where you are - keep going!

[SueAppleRun Graduate]

Not daft at all, when I first completed C25k I was no where near 5k but I could run steadily for 30 minutes, and built up from there, increasing the time a little at a time then one day ran 5k. So you see, it's more about time than distance. And the important thing is to have fun and be proud that you can run

[Hidden in reply to SueAppleRun]

I'm so grateful for the explanation - it was baffling me! Thanks.

[Oldfloss Administrator Graduate in reply to SueAppleRun]

Says it all ! x

[Irish-John Graduate]

Two polls confirmed that less than 10% of the membership got to 5K in 30 minutes when they graduated :)Maybe later, maybe not. I never have - but I did go from having "Couch Citizenship" to being able to run a (slow and steady) FM 🙂

We build time really, speed might increase later but definitely endurance builds and builds

[Hidden in reply to Irish-John]

Congratulations! And thanks so much for your encouragement.

[Mr-Plod Graduate]

I agree - not at all daft. I, too, am a plodder. By the end of the programme, I was covering maybe 4.2k in 30 minutes. The point is, I think, that by the end, you will have built up the stamina (and willpower!!!) to run 5k. I certainly feel like I can now. The next logical stage for many people is to start attending parkruns, which are almost all 5k. So, in that you’ll be equipped to run 5k, I think the name is accurate enough. Also, don’t sweat it.

[Hidden in reply to Mr-Plod]

Thanks Mr Plod. I live opposite a park where there is a Park Run every Saturday. I've signed up and got a QR code - not because I'm anywhere near ready yet, but to keep me aiming for a goal. My daughter-in-law (who's a good 45 years younger than me) completed a Mud Run on Sunday and in the euphoria of congratulations I heard myself saying I'd do a 5K with her in the Autumn. Big mouth! Drat!!!!

[Mr-Plod Graduate in reply to Hidden]

Nothing wrong with setting yourself goals - that’s how my wife has ended up running two marathons…

[Gthants in reply to Hidden]

How wonderful to live beside a park run!

[Zaq12wsx]

not a daft question at all. It’s not really couch to 5k, it’s couch to 30 minutes. The aim is to get you to run continuously for 30 minutes. Whether you cover 5k or not is wholly irrelevant in all honesty. Don’t worry about the distance, focus on the time you’re running.

Well done and keep it up!

[Hidden in reply to Zaq12wsx]

Thanks to you and all the other respondents I'm now clear that it's not Couch to 5K.....but Couch to 30 Minutes. I get why you have to have a catchy title, but now I feel much more comfortable! Thanks for replying!

[Alan2805]

It's not a daft question and I have thought the same many times. I think the actual goal is to achieve to continuous 30 minute run and not necessarily 5K. You would need to run at 10kph to achieve 5k in 30 minutes. Quite a pace for most people. I'm on wk9 and have run for 30mins and run at 5.5kph, increasing in the last 5mins this morning and got to 3.2k. Don't let it get to you , do what you feel comfortable with

[Hidden in reply to Alan2805]

I'm in complete awe that you're at Week 9 - congratulations! This morning was the beginning of Week 3 for me, which you may remember, introduces the first two 3-minute jogs - aarrgghh! Guess what? With a little help from Denise Lewis (isn't it strange how a pre-recorded voice can be so helpful?) my ancient legs managed to shuffle along ok!

[Zula2022 Graduate]

Just graduated and jog slowly for 30 minutes covering 3k. Distance doesn't matter - it's building stamina and strength that's important - and being able to say to yourself that you can now jog 30 minutes. Don't t worry about speed or distance - you've already achieved a lot more than most people! Good luck.

[Hidden in reply to Zula2022]

Thanks so much...and congratulations to you too!

[Strawb2000]

hi I too was an older runner I couldn’t and still cannot run 5km in 30 minutes I can run 5km but it takes longer I think you find your own pace and the speed comes however I ran 9km last week and it took at hour so I think the answer is enjoy and try your best by the way after 50 minutes my 25 year old was more tired than me.

[Hidden in reply to Strawb2000]

OMG - 9km....that is off the scale! So impressive. How satisfying to see you're less tired than a 25-year-old.....there's hope for me yet!

[Strawb2000]

I finished c25k with only covering 4km back in may and now can run 5km in 40 minutes but am impressed with myself for doing the distance

[Hidden in reply to Strawb2000]

So am I - impressed that is!

[Irishrunner]

Don’t worry about your speed, just try to run continuously for 30 minutes. A 30 minute 5K is difficult at any age. At our local parkrun and parkwalk well over half the participants finish in over 30 minutes.

[Hidden in reply to Irishrunner]

I came across Japanese slow running a few years ago and despite much hilarity from friends have been doing C25K along those principles - ie very slow and going on tip-toes...it seems to be kinder on knees and hips. Though I have to say that the sides of my knees are aching today for the first time. I hope they've recovered by Wednesday!