Slow Pace

[TwoPoachedEggs]

I'm into week 6 and at my current pace running for 30 mins won't get me near 5K. Any solutions other than running faster?

[RunforMum Graduate]

Hi there, this was very much my situation when I went through the programme and will be this time too. Personally, I try to remember that whilst called couch to 5k, it's probably more accurate to be called couch to a half hour run, which might turn out to be 5k, or might not....less catchy! I was not in any way close. I know that if I had increased my speed, I wouldn't have achieved the runs, or, I would've had a set back/injury, so I keep to the famous 'conversational pace'. I see that there are some new additional sessions now, so that once I get to week 9, if I want to build speed then, (although I probably won't) I can. Personally, I'm working through the programme to get to half an hour, and then I'm going to gently extend my time running in order to get to 5k as I'm signed up to a 'run for life' in June. I think the c25k guide on the main page has more on this issue.

[Oldfloss Administrator Graduate in reply to RunforMum]

So true. Couch to 30 minutes does not have quite the same ring to it... but it would help

[John_W Graduate Ambassador in reply to Oldfloss]

I've long thought a re-brand to "Couch to 30" , "C2-30" would work well.

[Oldfloss Administrator Graduate in reply to John_W]

It would!

[Sandraj39 Graduate]

Yep, RunforMum is pretty accurate in that this program would be better called Couch to 30 mins of running! I think a survey was done a couple of years ago which showed that the majority of forum runners are NOT hitting 5K at the end of week 9, so you are with the majority.🙂 However, for those who want to, it will leave you well on your way and once 30 minutes is consolidated, you can of course work on increasing your distance to 5K. Note: many folk never run a 5K in under 30 minutes!

I think the best message for now, is that of continuing to take things slow and steady - it is those ‘easy paced’ runs that will build up your endurance. You will most likely find a natural increase in pace as you get fitter, without even trying and then can focus on speed once the program is complete if you so choose. There are many ways to incorporate speed work training in to your runs - via hills (because they make us stronger)😱, fartleks and interval training for example.

In the meantime, if you are at week 6 you are doing brilliantly - I wouldn’t change a thing! Good luck with the rest of the program.🙂👍

[Oldfloss Administrator Graduate in reply to Sandraj39]

So many surveys on this over the years... many folk never ever reach 5K in 30 minutes and many don't choose to. x

[MargoPuffyPants Graduate in reply to Oldfloss]

I worked out that if you add the 5 minutes of walking at each end of the run, I got to 5K altogether, so it’s still relevant. The 30 minutes of running is just the springboard to 5K of running, as you’ve already said 😊 xx

[Fiadh79 Graduate]

Well done for getting to week 6! It's very frustrating that it's called C25k, because as others said, most people won't get to 5k at the end of the programme. I did C25k years ago and pushed too hard because I was worried I was too slow - of course I ended up injured!

About a year ago I started again. Kept all my runs to a conversational pace. And I'm still going strong! I did a 5k race in October and it took 39 minutes - which is a time I am pleased with. I think if I did one now I might be able to get 35 minutes. Honestly I think it'd take a couple of years to get me to 30 minutes. However, I am currently training for a 10k, feel probably fitter than I ever have done, and love running. And I think that is so much more important!

I remember one programme similar to C25k, but that took you up to running 40 minutes - much more realistic!

You're doing really well, so just keep going at a conversational pace.

[ktsok Graduate]

run for longer!

[chrisl72 Graduate]

I started running last January and it wasn't until December that I went sub-30 minutes for my 5k

[Oldfloss Administrator Graduate]

Just run.... and run... slow and steady. The more you run, the more it evolves. The slow and steady runs build everything up.

As Sandraj39 suggests,many surveys have been taken here and many folk never ever run 5K in 30 minutes. Many of them Marathon and triathlon runners also

The name C25K is an oxymoron. C to 30 minutes does not roll off the tongue

Just follow the plan, run by run, add in your strength and stamina work, especially as the runs get longer... reach that thirty minutes, comfortably and enjoyably and then after Graduation? Run more... and more Distance, and stamina and strength improve... and yes, even pace and speed, if that is what you wish for.

You are doing brilliantly. Well done !

[Ilovescotland Graduate]

I’m just back from week 6, run 3. Steve Cramm actually said the aim is to run for 30 minutes which made me feel much better as I thought I was going really slow. When he says slow down if struggling I sometimes want to tell him I can’t go any slower unless I walk 😜😂😂

[Getfitordietrying Graduate]

I have been running for several years and mostly run anything between 33.45 and up to 50 minutes. The reason for this is the terrain I’m running on. The hillier the run the slower I will be. Having said that I suspect very few people on this app are doing 5K in 30 minutes when they finish C25K, and some runners are never going to reach this. The title of the app is a bit of a misnomer and puts unnecessary pressure on people I think. So, I would concentrate on running at a pace you can sustain for 30 minutes without strain and take into account the terrain you are running on. Most of all don’t beat yourself up, run your run and remember that running slowly will make you faster and most importantly help keep you injury free. Good luck with your running and well done for getting out there and doing the programme.

[Madwife60]

I’ve been plugging away for two years and I’m still nowhere near 5k in 30 mins. A very good day is just over 40 mins but I really don’t care. I’m 66 and the fact that I can run at all for 5k is good enough. Apparently only about 10% of people run at all at any age so I’m am quite happy with my modest achievements

[misswobble Graduate in reply to Madwife60]

yeah it doesn’t matter does it 🤷‍♀️ The programme is called couch to 5k.

It got me off the couch and running 5k so I’m a satisfied customer ✅🏃‍♀️

[John_W Graduate Ambassador]

Get to the end of C25K, consolidate at 30 minutes and gradually increase your running time such that you reach 5k. Simple.

[misswobble Graduate in reply to John_W]

Simply perfect 👌

[Gthants]

I'm over 60 and a year past C25K. I have run 6k a few times, but have never (and will never) get anywhere near 5k in 30 minutes. Forget the time, enjoy the running. To get to week 6 is awesome progress, so congrats on that and happy running!

[Hidden]

this gives some context:-

healthunlocked.com/redirect...

[Rustyhoumous Graduate]

Hello 2 🍳 !

I have been concerned with this also. Everything everyone else has already said is more or less what I would say. It irritates me but that’s how it is. Just keep battling on, good luck x