Week 8 here goes

[Dexterunicorn]

I am just starting week 8 so will be doing 28 minutes but I seem to be getting slower and can’t work out how I will get to 5k in 30 mins in the next 2 weeks - any tips appreciated

[drl212 Graduate]

Super achievement to make it to Week 8!!! Especially when you think about where you were 8 weeks ago...

Many (most?) folks don't reach 5K in 30 min at the end of the programme. C25K is a bit of a misnomer. The programme will get you to running at a 30 minute stretch. When I graduated from the programme, I wasn't at 5K. It took about four more weeks of consolidation runs for me to reach 5K.

Even now, I don't run 5K in 30 minutes but 3 months after graduating, I'm running 10K. It's a slower pace, but it's comfortable to me. More importantly, it's a pace I can achieve and maintain without injury.

I hope that helps!! And I'm sure a lot of other folks here will tell you similar stories.

All the best and keep us posted on Week 9!!!

[Dexterunicorn in reply to drl212]

Thank you for your kind words x

[Oldfloss Administrator Graduate]

Well done on getting here

There is no requirement at all, to reach 5K in 30 minutes, after competing this plan. The whole point of the plan is to get you running, comfortably., for 30 minutes,

The name C25K is catchy... C230... maybe not so

There have been so many polls on this, and many, many of our most awesome running friends on here have never, run 5K in 30 minutes and they have no wish to. I think the last poll indicated that 70 % of our runners will not have reached 5K in 30 minutes.

Being able to run for 30 minutes, having got to Graduation, injury free and having enjoyed the programme is the thing.

I reached 5K in 30 minutes by Graduation, way back, in 2015, because I thought I had to! I have done it many times since, but only by choice... much more fun to snail along, ( my choice), and enjoy everything around you.

Just move on now, slowly and steadily. Relax into these lovely, longer runs and take in all that there is to see and sense , as you run,

Looking forward to your next post!

[Dexterunicorn in reply to Oldfloss]

Great advise, I am really enjoying the longer runs and will have to just listen to my legs and go at my own pace !

[newbie-nick Graduate]

Firstly, well done! Secondly, very few people run 5K at the end - it is far, far more about the 30 minutes of non-stop running, and very little about the distance. 5K in 30 mins may come at some point, but it really isn't important at all. Just get out there and enjoy running, the time spent with no-tech, time away from the office or squabbling children etc. We each have our own reasons for running, and it is good for all of us.

Remember, a big announcement that you have done the 30 mins when you do it, and maybe a cream cake as a naughty, but oh, so nice treat.

[Dexterunicorn in reply to newbie-nick]

Thank you, my runs have become MY time and is such a lovely way to wind down after work x

[Jericho2332 Graduate]

Well done on getting this far, dont worry about breaking 30 mins 5k straight away, that will come with time and practice (if that's what you want) just concentrate on that 30 minute run and enjoy it 👍🏻