Not 5k.

[Baggieboy61]

As it’s been mentioned many times this plan is couch to 30 minutes. I will not be able to run 5k in that time. Neither will a lot of people. I will probably be around the 4k mark. So I am going to add the 5 minute cool down to my remaining runs to get to 5k or as close as possible. Then add the cool down. I have one more run before starting week 8. If I’m still short of the 5k distance I will keep going until I hit the 5k mark on my last run. I am interested to see what you think of this. And what would/did you do. 😀

[Oldfloss Administrator Graduate]

Most folk do not reach 5K in 30 minutes.. never do, and many, have no desire to.

The plan is not indicating that you reach 5K in 30 minutes.. the name is catchy and the name rolls off the tongue, but... the ethos is...that you, by nine weeks, ( or longer if weather and life throw things at you) , can run 30 minutes, comfortably.

This is taken from our FAQ...How to Run C25K guide.

"The NHS and One You C25k programme is a training plan for absolute beginners, or those who have not run for many years. Its aim is to get you running for 30 minutes non stop, which for some will be 5k, using a programme structured over nine weeks and working out, ideally, three times per week. Don’t worry, you are in control of your progress and many do not hit 5k in 30 minutes at graduation and many take longer than the nine weeks to complete, but they have transformed their lives and their future health prospects. You start with walking and slowly build up, so don’t be put off. The plan is duration based and never asks you to run any specific distance or pace…….you are in control."

The way to that 5K goal, if you want to reach it..is to run, and keep running. The more you run, the more it all evolves... you get stronger you have more stamina and distance, pace and even speed evolve too.

Mix the running up.. short runs, 30 minute runs and those lovely, longer relaxed, see where you get to runs that build every single part of your running body up. There is a school of thought that states, run slower to run faster... I can testify to that one !

E.g.

blog.parkrun.com/uk/2023/07....

Some of our most inspirational running friends here, have never ever run 5K in 30 minutes...they run half Marathons, Marathons and Triathlons... but they do it their way

This is your choice and I feel sure that there will be loads of folks coming along to give you support.

[Yesletsgo Administrator Graduate]

The c25k plan takes you through a gradual series of increasing periods of running. Speed and distance don't matter, only the duration of your run. The steady increase in effort is what builds your strength and stamina to allow you to eventually run for 30 minutes. Reaching 5k is a different goal.

Overdoing things is the easiest way there is to hurt yourself and I'm sure you don't want that. Rather than pushing yourself too hard these last few weeks, my suggestion would be to follow the program through to week 9. After this you can gently increase the time of your run so that you cover 5k.

Speaking as someone who started running at 63 we have to be gentle with our older bodies. I was nowhere near 5k when I graduated but 3 years on I'm still running regularly and enjoying it. Age brings wisdom and one thing I know is that it's better to be safe than to rush things (in life as well as in running 😁)

[Baggieboy61 in reply to Yesletsgo]

Great advice which is why I asked the question. I will slowly add distance after completion.

[MissUnderstanding Administrator On a break Graduate]

Stick to the programme until you finish. It’s best not to add a sudden jump, which you’ll be doing if you extend your runs by an extra five minutes next week. You don’t want an injury now.

Getting to 5k post graduation is a really common goal and it’s a nice one to aim for! When you graduate on the app, you’ll unlock some more runs. They’ll help you begin to build your run time. The app will also give you some advice about increasing while not increasing your injury risk by doing much too soon. That recommends not adding more than five minutes at a time so your instinct is right!

healthunlocked.com/couchto5...

You can carry on using the week 9 runs, running through the cool down (adding your own afterwards) but there are probably better options, like using the new runs, following a time based 10k programme like the magic plan over on Bridge to 10k, using a different app such as Nike Run Club if you want commentary or any other plan that takes your fancy. There’s a weekly quest over on Bridge which might be a good place to get support for your 5k goal (you don’t have to be aiming for 10k to post there. Come and have a browse around Bridge to 10k and join us when you’re ready!

healthunlocked.com/bridgeto...

[Baggieboy61 in reply to MissUnderstanding]

Thank you for the invite and the advice. Slow suns steady it will be.

[MissUnderstanding Administrator On a break Graduate in reply to Baggieboy61]

Absolutely! Keep all your runs as comfortable as you can through the programme. One of the Beyond 5k runs js actually an interval based speed run so after graduation, you can add in some pacier runs (if you want). Those runs really help with moving your comfortable run pace on too. If you look at the article  Oldfloss has linked above, you’ll see tempo and interval runs recommended as well as the slower runs. That combo of faster runs and easier runs has worked so well for me. Most runs still should stay at comfortable pace (80:20 easy:speedy is often recommended) but it’s great fun to occasionally take the brakes off and let your legs fly. (Just a note of caution on the way that article describes interval runs: they aren’t “maximum” effort-they’re just a harder effort than your comfortable pace).

That’s not for yet though…focus on getting your graduate badge and look forward to mixing things up when you’re done with Couch to 5k. Good luck with completing the programme!

[Cmoi Graduate]

I didn't measure any of my runs until a couple of weeks after completing C25K!

Actually I'm not sure I've correctly understood what you're proposing to do. Do you mean you're going to add on an extra five minutes' running with effect from your next run, and do so until you've hit 5k? If yes, imo that's inadvisable and likely to increase your risk of injury.

If you mean you're going to complete C25K as planned and then gradually add on extra running time until you reach 5k, great, go for it.

But there's no rush. Nor does every post-C25K run have to be at least 5k, or even 30 minutes minimum. The programme can push you into that sort of thinking, but even marathon training plans include shorter runs than that!

[Baggieboy61 in reply to Cmoi]

I’m going to complete then gently add time and distance beyond that. Thanks for the advice.