W1R1 4K

[Hopkinsray92]

Decided to start Run 5K but ended up 4K started well with slow pace and ended with very slow pace. In-between I tried for pace acceleration and somehow achieved.Hoping for better run next time.

[Oldfloss Administrator Graduate]

Welcome to the C25J forum... this is a nine week plan to get you from the couch to running 5K or 30 minutes comfortably in nine weeks... I am not sure if you have read the info, but her it is.

healthunlocked.com/couchto5...

The programme is a week by week structured plan to get you running safely and enjoyably.

"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. "

E.g

Week 1

For your 3 runs in week 1, you will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes. Finish with a five minute cool down...

Not sure if you ran for 4K for run 1??? That is not the idea here

[Hopkinsray92 in reply to Oldfloss]

#oldflossI was searching for a constant motivational group to continue my run for 5k n more in coming time and look I got one

Actually I am good in running n fit to complete this 5k that mean 5km in 30 min but on the very first day I could only finish 4k in 27min .

N thnx for ur guidance to get-out of couch n run.

[Oldfloss Administrator Graduate in reply to Hopkinsray92]

Okay! Maybe head across to our Bridge to 10K forum..loads of motivational support there..

healthunlocked.com/bridgeto...

[Hopkinsray92 in reply to Oldfloss]

Ohhh thats gud I'll be there once I'll finish 10 run for this 5K group .

[Oldfloss Administrator Graduate in reply to Hopkinsray92]

10 runs...not 10K..this group only runs for30 minutes or 5K...

[Jancanrunagain Graduate]

have you started the programme backwards? Only joking … Perhaps you’re an advanced runner already? But if not read Old Floss’s guidance . On here it’s all about safe, injury free running for people who want to start running and achieve 5k within 9 weeks. It seems you’re already far ahead but check out Old Floss’s post to see how we can help you here

[Hopkinsray92 in reply to Jancanrunagain]

I was not sure for any program man I was searching for a constant motivational group or something to post some random run as per week n run wise n I thought this community is one of them .I am good in running but barely get time to run but now I choosen to finish 2 to 3 run in a week .

N m great full for ur concern

[Jancanrunagain Graduate in reply to Hopkinsray92]

Now we understand - it’s a good support group on here and if posting keeps you running we are all for that.. good luck

[sheps Graduate]

Another one puzzled by this post. I hope Hopkinsray92 coes back to put us out of our confusion.

[Hopkinsray92 in reply to sheps]

Don't be confused Shep's M gud in running

Need constant motivational to get-out of couch n grab shoes n look everyone is with me to finish 5k

Next target 5k in 30min😂

[sheps Graduate in reply to Hopkinsray92]

I understand now. And I also understand the need for motivational support such as we get from this site. Good luck with your plans and I'm sure, now that we know what you aredoing, that you will get the support you need.

[Oldfloss Administrator Graduate in reply to Hopkinsray92]

No... our runner here, are encouraged to get to 30 minutes running or 5K maybe in nine weeks... Many will never reach 5K in 30 minutes...the emphasis here is, your run, your pace ... and enjoy the runs

[sheps Graduate in reply to Oldfloss]

Yes, I'm not sure that Hopkinsray92 quite understands that but I wouldn't want to put him off and hope he finds his way around HealthUnlocked soon. Bridgeto10K would appear to be his natural home.

[Oldfloss Administrator Graduate in reply to sheps]

I think he just might...