Completed

[Vickster007]

Hi all, I finally got to week 9, then carried on. I can't seem to get past 5km.... I can't find an app that helps....what have people done to get past 5km? Any help would be appreciated. Thank you 😊

[Tasha99 Graduate]

go on to the bridge to 10k forum and look at the pinned posts for the magic plan. No app, you don’t need one now💪🏽

[SweatyHettie Graduate in reply to Tasha99]

Vickster007

I was just looking for the link for that very thing …

healthunlocked.com/bridgeto10k

Also I recommend the Nike Run Club app which lots of us on here use

[Vickster007 Graduate in reply to SweatyHettie]

Awww, thank you! I'll check out the Nike run club too, and see if it works for me 👍 much appreciated! Thanks for the link! 😊

[Vickster007 Graduate in reply to Tasha99]

Thank you 😊 I'll have a look! I found the motivation each 2.5mins or so really helpful on the app....I have managed to go up to 40/45mins occasionally but not consistently. I'll check out the bridge to 10k though 🙌

[Mummycav Administrator Graduate]

hi  Vickster007 …well done on completing the programme…don’t forget to claim your badge here

healthunlocked.com/couchto5...

First thing you need to do is consolidate all that hard work for the next 2-3 weeks depending on how much running you are doing..have a look at the other links on the badges post…once you’ve consolidated like Tasha99 says..there’s many many apps with good ideas..and of course, there’s bridge to 10k..the running world’s your oyster!!

[Vickster007 Graduate in reply to Mummycav]

Thank you! I've claimed it (I think?) I've been running 3 x a week and now on week 33. I'm hoping to get past 5km. I've now joined the strength & flex group and will try out the bridge to 10km. Thank you 😊

[Vespina Graduate]

Congratulations on nailing C25K. For me, it was a case of nudging up the length of the run when I went out, usually on one of my runs each week. So that became my long run, even if it was only 5 minutes longer to start with.

The other massive help was finding something to replace the C25K app so I had something to listen to for motivation and distraction.

Finally, as you go further, make sure your runs are easy. That took me ages to learn properly. Even now, I still have moments when I’m not concentrating and I start running too fast. Keep it nice and easy and you’ll get to 5K (and beyond)

[Vickster007 Graduate in reply to Vespina]

Thank you! Yes, I've now got music which def helps but I missed the motivation of the app.....what did you use?! Ive tried 5km to 10km apps but they are pretty awful and just not the same! I miss Yasmines voice! Good shout, I'm probably trying to increase too quickly. Perhaps I'll try an extra 5 mins each week and see if that works- thanks 😊

My pace is pretty slow. I've seen others post theirs and ive realised how slow I am! No wonder I'm not getting to my 5km in 30mins. I did read Distance is better than speed? So, I'll just keep going! 🙌

[Vespina Graduate in reply to Vickster007]

I used the Nike Run Club app for ages before I switched to podcasts. I tried Zombies Run but couldn’t get into it.

And don’t worry about your pace, especially not yet. I completed C25K in 2022 and have been running ever since and I still haven’t done 5k in 30 minutes. But I’m focusing on distance rather than speed. As my running coach (and lots of other people) told me, it’s almost impossible to get faster and run longer at the same time. So pick a goal and have fun with either one - or something completely different. You’re a runner now so you can choose whatever it is that gets you excited. Have fun.

[Comte Graduate]

Head over to the "Bridge to 10K" section. There are many suggestions there. I use the Decathlon smartphone app which has a course for training to 10K as well as many other training plans.

[Oldfloss Administrator Graduate]

Keep running... head across to the Graduate Chat for more ideas... the more you run, the more it evolves.

Shaking the runs up, time and location and eventually getting in to the lovely, longer relaxed runs, which build everything up, Strength, stamina, speed and...yes, eventually distance. But, it takes time, so head across to bridge to 10K and check out the ideas

[apatsyf Graduate]

You may never reach 5k in 30 mins - the app is really misnamed, but aims to get you running for half an hour. After that I used the Magic Plan, first time based and then distance to get to 10k. In fact the more I read, the more I find out that slow is faster in the end! Have fun!

[Teaching]

Congratulations on your achievement so far 🎊