c2K5 finished but slow!

[Happymel]

hi

I’ve just finished the programme but only managing to run 4km in 30min Would love to be able to do 5km in around that time & be confident enough to join my works team doing the ParkRuns Any advice please how to build up my speed? Thanks!

[Archerygoddess Graduate]

Is there any reason you need to do 5k in 30min? It's just a number, you know. I am quite happy running 4k in 30 min and if it's just Parkrun you're worried about, well there'll be plenty of people coming in at about the 40 minutes mark. If you really do want to increase your pace then the only thing to do is keep on running. Consolidated your running by doing 30 minute runs for a while then build up to 5k and you may find that your pace naturally increases . If not who cares, just enjoy it!

[Happymel Graduate in reply to Archerygoddess]

No , not really other than I did 10km in an hour about 8yrs ago and just want to feel that I am back to that level of fitness...

[Cmoi Graduate in reply to Happymel]

Hang on, being at the same level of fitness as you were eight years ago doesn't necessarily mean running at the same pace as you were then. Also, I imagine that even back then you didn't just go out and run 10K in 60-ish minutes. If in time you're able to get back to that, great, but please don't impose it on yourself as a measure of success. Enjoy and consolidate your current achievements, and if you want to go and do a parkrun with your work colleagues, why not give it a try right away? You could do a five-minute walk to warm up, a comfortably paced 30 minute run, then walk the remaining distance as your cooldown. Have fun!

[Happymel Graduate in reply to Cmoi]

Thanks --you're right !

[nowster Graduate in reply to Happymel]

Give yourself a year of regular running. Don't push, just keep running regularly and keep gradually extending your running time, and your pace will gradually increase.

Pushing hard for a particular pace is one of the best ways of getting injured.

[Trevdp Graduate in reply to Archerygoddess]

What she said 👆🏻

[Cmoi Graduate]

Do all the members of your works team complete parkrun in 30 minutes or less  Happymel ? If yes, have they too just completed C25K? And are they all your age? Nope, didn't think so.

I agree with   Archerygoddess - the best thing to do for now is to consolidate C25K. You might also like to have a read of this FAQ about getting faster: healthunlocked.com/couchto5...

[Happymel Graduate in reply to Cmoi]

Thanks will have a look

[Jerichomile Graduate]

Congratulations 🎉 graduation from C25K is already a really good achievement. My advice is get started on Parkrun without waiting to get faster. The atmosphere there will spur you on! It’s so accepting, so encouraging….. the time will find its own level, just go straight for the joy of Parkrun 😁let us know how you get on 👍👍👏👏

[Happymel Graduate in reply to Jerichomile]

Will do !

[Jerichomile Graduate in reply to Happymel]

👏👍

[Bladerunner2049 Graduate]

Congratulations Happyme, what an achievement. I completed c25k in November 2019. It took me 37min to run 5k at that time. So don’t beat yourself up, it’s quite normal and the majority of grads can’t run 5k in 30mins. It took me about 2-3 months to get my 5k time to 30mins. Since graduating I’ve compiled numerous 10ks, HMs and 3 marathons. I’m 53.

To increase your 5k time, and as you asked for advice. Here are some things you could try.

1. keep running, there’s a lot of talk about building on your c25k keeping running going. Set a target for 3 days a week.

2. For one or more of your runs, try increasing your pace (to 6min/km) for just short bursts. Perhaps between lampposts for example. These are called strides or Farleks (not exactly the same but similar enough).

3. As you go through the next few weeks gradually increase the amount of time you more at 6min/km pace.

Before you know it you’ll start to get closer and closer to your 30min goal.

Good luck!

[GrumpyOldJogger]

Go back to W1R1 and listen to what Laura says. The object of C25K is to run for 30 minutes OR for 5K. This should be repeated at the start of every run, because too many people are putting themselves under too much pressure to do 5K in 30 minutes.

[MissUnderstanding Administrator Graduate]

Congratulations on graduating! Have you spotted we’ve got threads running now for people in your position? It’s worth checking in there- Folkylass will give you a warm welcome. Here’s the latest one:

healthunlocked.com/couchto5...

I found my pace gradually increased over time as I ran further. The thing that’s made the biggest difference is getting stronger. I had to hit the gym after an injury and that’s made me faster. Getting a little more serious about strength and flex will also help you avoid the injury couch as you continue your journey. It’s brilliant to have a 30 minute 5k as a long term aim but don’t forget, you’re more than your pace and many, many great runners never achieve that. Unless I’m deliberately trying to run a fast 5k, I often don’t! You can be really proud of where you are right now ❤️

[Happymel Graduate in reply to MissUnderstanding]

Thanks - how do I ensure that I receive that thread?

[MissUnderstanding Administrator Graduate in reply to Happymel]

If you click on “save” on that particular thread, you’ll get email notifications when someone posts. A new one comes out regularly so it’s worth checking the pinned posts.

Following Folkylass is highly recommended because her posts are always lovely!

[Happymel Graduate in reply to MissUnderstanding]

Thanks - I have just ‘ followed ‘ Folkylass- think that means that I will get that thread 👍

[JetsNanna Graduate]

Morning! Well done on completing the program. I’ve read the responses from other people and I’d advise just enjoying yourself rather than making it so driven by pace. You may get back to your pace from 8 years ago eventually and you may not. If you don’t, so what? Does it negate any fitness gains or improved wellbeing - no it doesn’t. Go with the flow and try to enjoy the runs rather than competing with yourself. Pace is just a number. Running is an achievement no matter what pace you manage to achieve. 😊

[Belushi Graduate]

Happymel, when I graduated a few years ago I was doing about 4K in 30 mins. As I consolidated I covered a little further. When I was confident that I could do it I pushed on to 5K a month or so later taking 37 mins. Over the next 2 years of 5K 3 times a week the time gradually came down. Eventually I did 5K in 30 mins but it took longer to recover. I discovered that my pace was about 31-32 mins with no injuries.

So I suggest you should be pleased with yourself for doing so well to date and just see where it takes you. Do not push too hard, listen to your body and enjoy your runs.

[Dendev75 Graduate]

Well done on completing ct5k 🤩🎉.

I wouldn’t worry too much about how far you can run in 30 minutes at the moment, it took me a year to run a sub30 5k but I didn’t enjoy it, it was too fast for me and made me feel sick. I now run at a chatty pace that feels comfortable and try to run 3 times a week, including hills and some sprint intervals when I can, this will naturally increase my speed. As for Parkrun, just turn up and run and have fun - that’s what most people do anyway 😉.

[Timeoff Graduate]

My fault entirely - I don’t read ‘around’ stuff & often haven’t listened to the important thing but I finished C25K assuming I’d run 5k in 30 mins! It was only when I started using Map My Run that I got a better idea of where I was & it then took me a further 2-ish yrs to be running between 4 & 5k in 30 mins x3 a week comfortably. It’s probably good to remember that 5k in 30 mins would actually be quite fast, particularly for someone who’s just started running.

As I said, my fault for not fully engaging with the available info & important to state that I loved C25K & am still happily running but I think it’s probably reasonable to say that the title C25K might be a little bit misleading but I can’t think of an equally catchy C230Min alternative!

Good luck though, keep going, it’s worth it!😎🏃‍♀️

[Just-Breath Graduate in reply to Timeoff]

I agree that C25k is a bit misleading and 3 years ago I also assumed that I was ‘s looser’. Untill I started to run regulary and learnt one day somebody who ran a marathon 3 years ago could no longer run at my C25k pace 🤪

[Just-Breath Graduate]

Congrats! We do need to remind that we are not getting younger! I completed my first C25K almost 3 years ago and after 6 months if running made 5k in 33.33 min. Well… after running about 9 months in each year (struggle in winter), and turnbg 50 this year, I finally improved my PB to 32:45. Seems trivial improvement, but I am proud as I am 3 years older and without running these 3 years I would not be able to catch my train when I am late 🤣

It is all about perspective!

[MrsMacca1234]

Hi I have my 5k run tonight

I just want to do it and not add a time pressure just yet

Try not to add too much pressure to yourself too early xx be kind to yourself

A

[Folkylass Administrator Graduate]

Congratulations on your graduation! I’ve been running for years and the nearest I’ve got to running 5k in a reasonable time was 38 mins. That’s never happened since.

So when I started C25K I thought that at the end of 9 weeks I would be able to run 5k in 30 mins because I think that maybe that was the impression that C25K may have given us all . However once graduated it’s very rare anyone would run 5k in 30 mins. I’m not saying that no one has done it ,I’m sure there are but not everyone will manage that. That would only come through practice,practice,place.

So first things first I think maybe you should just build on your running experience gradually,enjoy it and don’t forget to pop over to the Graduates Club …The next step! This is a place where everyone who has just graduated can go to to meet other new graduates, share running experiences and build on their running and there’s a place for you too so please pop over. Looking forward to seeing you.😂😂

C25K is a bit like passing your driving test. You learn everything you need to know and enough to pass your driving text. Once part you can then build up your experience of driving and all that entails. C25K is similar.

Parkruns are a great place to meet like minded people and people walk the parkrun too. It’s fun and a very relaxed place and most welcoming too.There’s no pressure at all.

Happy running ! 👍😂😂🥰

[Happymel Graduate]

Thanks ! How do I pop over to the graduates club?

[Folkylass Administrator Graduate in reply to Happymel]

Hi Happymel Just go to the pinned post in C25K and look for graduates-club-the-next-steps-august-week-3 and that can be found on the right hand side of your page. Click onto that and you are there.Good luck😂

[RollingPea Graduate]

Look at the bottom of the window containing all these replies. You will see My Hub. Click on that. Under Communities there is a grey box. Type Graduates into that and click on the Search button. Finally, click on the Join button to Join the Graduates Bridge to 10K Community. Congrats and enjoy your running journey.