Nearly there

[Beckie-smith84]

We have just done run 2 week 9 we ran 2.69 in 35.02 minutes including the warm upCan someone tell me how far I got left to hit the 5k please and what speed we are running at .

Many thamks

😀

[nowster Graduate]

You've got as long as you like to get up to 5km as that's not the target of the programme, even though it is in the name.

All you have to do is to run for 30 minutes on three different days, and you've finished with honours.

Less than half of the people who take up Couch to 5K can run that distance in half an hour.

[Oldfloss Administrator Graduate]

The good news is as nowster says...you don't have to reach 5K...! Just 30 minutes running...and at your comfortable, happy, conversational pace!Brilliant eh?

[Folkylass Administrator Graduate]

Like nowster and Oldfloss have already mentioned you really don’t need to run 5k on completion of your C25K you can take as long as you like for that one. The title is a bit confusing. Just run your 30mins three times a week and when you complete C25K then you will have graduated. After that you can think about running 5k in 30mins if you want but there really is no hard and fast rule. This is your journey and you run it the way you want to but remember just enjoy .🤣.Here’s a link about how to runC25K . Hopefully it will steer you in the right direction. I hope it helps.

healthunlocked.com/couchto5...

[MissUnderstanding Administrator Graduate]

Just adding my voice to everyone else’s…couch to 5k is really badly named. It’s catchy but doesn’t reflect reality for most people. Distance is irrelevant, it’s a time based programme and you’re doing brilliantly.

When you’ve finished, you can slowly build to 5k any way you like. That could be following another programme or just informally extending one of your weekly runs by a few minutes each week (the app will suggest no more than 5 minutes at a time). There’s a suggested structure here…

healthunlocked.com/couchto5...

The most important thing is to find something that suits you. Good luck with finishing couch to 5k!

[John_W Graduate Ambassador]

Hi Becky - was that 2.69 miles or 2.69 km ?

[Beckie-smith84 in reply to John_W]

2.69miles bud

[John_W Graduate Ambassador in reply to Beckie-smith84]

and how do you know you did 2.69 miles?

[Beckie-smith84 in reply to John_W]

I recorded it on strava

[John_W Graduate Ambassador in reply to Beckie-smith84]

Strava has the answer! But it state your 'pace' which is minutes per mile (or kilometre) . 'Speed' is miles per hour (like your car!)

To be clear, 'pace' is the time it takes to cover a certain distance. 'Speed' is what distance you do in a certain amount of time.

[Beckie-smith84 in reply to John_W]

U have baffled me head now lol , ain't clue how to work it out then lol

[John_W Graduate Ambassador in reply to Beckie-smith84]

to answer your 2 questions:

"how far I got left to hit the 5k please" - 0.41 miles

"what speed we are running at" - 4.61 miles per hour

[John_W Graduate Ambassador in reply to Beckie-smith84]

when it comes to doing 5k, we don't tend to include the 5 minute warm-up ...

But, as has been said many times above, in Week 9 you are asked to run (JOG!) for 30 minutes, 3 times in the week - nothing more ,nothing less. 30 minutes - doesnt matter what the distance is. C25K is a time-based program, not a distance one. You are NEVER once asked or expected to run (JOG!) 5k - only 30 minutes.