Light at the end of the tunnel...

[suburbanplodder]

Today I completed Week 7, almost seven months since I first started the C25K.

My progress has been interrupted by months off with pneumonia, a shin splint, and various foot and back issues relating to an ongoing condition. I've had to return to and repeat many of the runs several times in order to get to the point where I can properly get through 3 in a week.

Barring any further illness or injury, there is now light at the end of the tunnel, but my pace is so slow that I'll be nowhere near capable of running 5k in 30 minutes at the end of 9 weeks. I think I've become so wary about overdoing it, being forced to take more time off, and then having to repeat earlier runs once again, that I've settled on the safety of a shambling, zombie-like pace.

In an attempt to get to the end of the programme, I'll probably just maintain this pace for the coming weeks, but does anyone have any advice on how to get closer to the mystical 5k in 30 mins? Is it simply a case of doing regular 30 min runs and incrementally increasing your pace?

[Yesletsgo Administrator Graduate]

Well done on your progress, you are so nearly there

Let me share a (not very well kept) secret: C25K isn't a plan to get you running 5k in 30 minutes, it's a plan to get you running for 30 minutes but 'Couch to 30 minutes' isn't as snappy. So don't worry, you are definitely not alone in being well short of 5k on your graduation run (I am nowhere near it and no longer see it as a goal).

How fast you can run depends on lots of factors - sex, age, weight, general level of fitness, any injuries, height, mood, where you run, how well you slept last night - I could go on.

Below is a link to a table that gives average times for a 5k by age and sex but don't get too hung up on it. You've been ill and injured and this will definitely have an impact on what you can do in terms of physical activity.

The table gives average times, who knows how they calculate average? It's probably not taking into account the challenges you've had. All it really tells you is that you, a man in his 40s, is more likely to get to a 30 minute 5k than me, a woman in my 60s.

There is nothing actually wrong with running slowly, it gives you pretty much all the health benefits of running quickly and reduces the likelihood that you'll injure yourself. If speed is important to you then my understanding is that by doing intervals and tempo runs you can improve it, but don't let your pace (or lack of) stop you from carrying on, graduating and enjoying your runs.

So if you really want to see what this mythical 'average' runner can manage here's the link: runninglevel.com/running-ti...

Or you can just carry on at the pace that is comfortable for you

Either way, let us know how you get on.

[suburbanplodder Graduate in reply to Yesletsgo]

Thanks for such a supportive response. Yes, the 'average' beginner runner times are still quite daunting. You're right, of course, the programme is all about stamina, duration and fitness rather than course distances, I think I've become fixated on the 5k distance because there are organized running events of that distance. When/if reach the end of week 9, perhaps I'll go along to observe a local parkrun and see whether participating in that is something to aim for down the line.

[Yesletsgo Administrator Graduate in reply to suburbanplodder]

Parkrun is great because it isn't a competitive event (though try telling that to the guys at the front of the pack )

Lots of people do it slowly, if you look up your local Parkrun you can see the stats and how long it takes real people to cover 5k. If you want to walk it even you'd be welcomed.

I just looked up a random Parkrun website, the fastest was 16:56, a young man in his late 20s who, at a guess, has probably been running competitively for a while. The slowest was 1:03:47, with 6 people taking over an hour. And you know what? Their Parkrun is just as valid as Mr 16:56's

[Reorte Graduate]

Although I didn't get a stopping injury I was interuppted by a cold near the end, and the extra break did my legs no end of good. So I'd say if that's what's bothering you taking more time off between runs may well be worth it.

[suburbanplodder Graduate in reply to Reorte]

Thanks - yes, for me it's a balance between the physical benefits of that extra time off and the psychological drawbacks of interrupting a more regular schedule of runs.

[Ritmo Graduate]

I've been doing Parkrun for six years, on and off, and I'm still nowhere near doing it in 30 minutes.

[suburbanplodder Graduate in reply to Ritmo]

Thanks - that's very good to know! If I can somehow reduce my currently epic stretching routine to something that can be done in situ, I'd like to participate one day.