I can run almost 3K but the last 2 defeat me so I'm going to try this plan and perhaps run more slowly

[happierswimming]

When (I'm a positive person!) I do manage to do 5K, is there a follow-up plan or should I just go for reducing the time? 3K takes me about 20 minutes so I don't think I'll manage 5K in 30

[TJFlute]

I bet you'll be happierrunning by the end of it!

[happierswimming Graduate in reply to TJFlute]

lol. Can't imagine it, but watch this space! Did my first attempt this morning and walked at 6.5kph when required then jogged at 7.5 when asked. I run on a treadmill and follow it with an exercise ball class and then a 1K swim so I'm keeping the speed low and I'll see how I get on. So far, so good and it's lovely to think that I don't need to worry about being stuck trying to get past 3K if i just take it slowly.

[Anonymous36 Graduate]

Once you can run 30minutes the world is your oyster! You will be ready to decide where to go next. Some decide to concentrate on speed whilst others go for distance. Personally I'm working on both

Good luck

[Alaiyo Graduate]

It looks like a lot of people don't run 5K in 30 minutes when they finish this program - most people don't, I think. So you are in good company if you don't quite make it in 30 min. After week 9, a popular option seems to be to try running 5K, however slowly, and recording the time. Then attempt to beat that personal best in future runs, with a possible goal of getting it near 30 min.

[Alaiyo Graduate in reply to Alaiyo]

P.S. If you find that you are running a lot longer than 30 min to get to 5K, you can break it up. Run 4.5K one week and 5K the next, or whatever. This is to gradually increase your distance: 10% per week is often recommended. So just in case you are going at a pace that would take 45 min to run 5K, it is probably too big a jump to go from 30 min to 45 min all in one go. (If this is applicable to you, don't feel bad. I will probably have to do the same myself.)

[juicydee Graduate]

There will also be some follow-up podcasts available soon. Judging by the pilot one, they will help you run faster by running to the beat of the music, with Laura coaching you through it all. Should be available end of May....