hi everyone - I’m new here.
Just completed week 8 - and within that had two attempts at run2. All 3 runs had the same outcome in terms of time and distance, I can’t see week 9 taking me much further and I’m nowhere near 5k. I’ll be lucky to get to 4K. If I go any slower I’ll be walking - what can I do to try and improve ? Thanks 🙂
Hi there, fairly new to this c25k stuff myself but I have been stuck on week 7 for a couple of weeks but I’ve just kept going and trying even though the result has been the same! Lots of having to walk / run but today I managed to run it. Sometimes I’ve had to repeat weeks until I get confident! Keep going, you’re doing amazing to get to week 8 😊
Thanks so much - I will take your advice on board , just need to keep going and try my best / thanks again ! 😀
as several people on here will tell you it should really be called couch to running for 30 minutes as not everyone gets to 5k in 30 minutes. I did my first couch to 5k in 2018 and have never yet got to a 30 min 5k…37.42 was my PB but my usual is about 45 mins. BUT I have gone on to run for an hour, then to run several 10ks, then I ventured further and eventually ran a HM…. Still not very fast but I could run for 3 1/2 hours without having to stop or walk , so don’t give up. At present I am having to content myself with walking as I have fractured my little toe. But I have started back at C25k many times after injury or illness and it always gets me running happily again.
Noone says you have to run fast and you’ll find that once you have run for 30 mins several times you will be able to go a little further or maybe do bursts of faster shorter runs.
Have you read the pinned post on here for beginner runners? If not I would—- some very good advice on there.
Don’t give up and don’t be disheartened
thank you, this is very encouraging, and I agree it should be called couch to 30mins, or at least take the training to 40min if required . I’m amazed at you managing a half marathon now - I will definitely take heart!
also I “Kimmy Schmidt” the longer runs. So I’ll just run for 5 mins, and I’ll run for another 5, and then…
It's very common to have a bit of a block in these last weeks. It's not just about the misunderstanding created by the name but the notion of the nature of the end goal at all. Sure there are other C25K programmes but this one is about building a sustainable habit... and that means experiencing all the mental and physical ups and downs... and sticking with it.
The majority of people who do this programme will never achieve 5k in 30 minutes. My guess though is that most of us do achieve a 5k. Lots do more - they work on upping their pace or their distance. But just keeping running regularly is all the programme is design to achieve. And you are on track!
You are doing brilliantly - and we have all been there! In addition to the comments above, remember you are now doing all longer runs, and I think there is a slight cumulative effect on your body as you get used to the pattern.
Have you tried using a running mantra to help outwit the gremlins? They really can help - ‘ I am strong..’, ‘I can do this..’.
Also, we have had a few hot days recently and this can really interfere with our running - not just that running in it it is harder 🥵but our sleep is often worse the night before.
Good luck!🙂
thank you - yes agree it’s been hotter recently when doing longer runs and this could well be a factor. Loving the mantra - I’ll try that !
Hi! I was in the same situation. I used to laugh that my briskest walk was faster than my running pace.
It took me four weeks of consolidation runs after graduating to get to 5K.
Keep going on as you have done, brilliantly well, I might add and you'll see that your performance, through consistency, will continue to improve.
Once you are finished with the C25K programme, you can then make new goals - perhaps one being to work on your pace.
Best of luck and keep us posted...
Thanks so much. I’m so glad I found this helpful forum, I did manage the first day of week 9 - which is really an extra 2 mins , so I made myself slow down and do an extra 5 mins which then took me to 4K. Feeling that through the advice here and reading the pinned post for beginners, I’ve got a bit more oomph. Also I went out early when it was cooler and made a big difference, thanks again for all advice 😀
You're very welcome! A lot of folks here will be rooting for you. Do be careful not to push too much at this stage. The programme will get you where you want to be just by following it to the 't'.
I'm in the same boat, currently on w8r3, and doing about 4.4k in 45 minutes. I'm a treadmill runner so after the c25k cool down I do a much slower paced cool down that the treadmill sets.My plan once I've graduated is to finish the 30 and then brisk walk to 5k for a few weeks to consolidate, and then look at increasing pace.
Hi, since I posted I’ve now managed to do 5k which took 42.56 mins , I took advice from this forum and also runners in my family, main good advice was not to focus on time at all. Now that I’ve managed the distance I can focus on maintaining that and hopefully can build up some further distance and pace just as you are planning. Good luck with your plan
Week 8 Run 1
Week 8 Finished!
Week 8 failure and success!
Week 8 R2 HELP!
Week 8-done!
