Couch to 5K

W7R1 Done , however be a bit confused !

Hello everybody

Completed the W7R1 without any problem, actually found myself going faster toward the end of the run although the speed was only 8.2 Km/h.

What I do not understand is the following:

Couch to 5K is a program t

hat should get people to run for 5K, however the session last only 40 minutes and on the W9 we run for 30 minutes . Does it mean that we have to run 5k in 30 minutes ?

If this is the case i am far from getting graduated as today during my 25 minutes running i covered only 3.5 Km. :-(

10 Replies

You're not alone. Don't worry about distance. 5k in half an hour is a reasonable target, but not one you need to hit for graduation! Complete week nine, no-one cares how far you run. It should really be couch2JoggingForHalfAnHour, but that doesn't quite have the same ring to it! :)

Once you hit week nine, then start working towards running faster for longer, it'll come, with regular running.


Oh gosh, Andy thanks a lot you lift my mood ! ;-)


I still can't run 5k in 30 mins and I graduated at the end of March!!


I'm through c25k and now on B210k, currently running minutes but still can't run 5k in 30 minutes.

Good luck, just relax and enjoy your running.


Missed out the 40! Typical accountant, useless with numbers :)


Thanks to all the encouregement words guys ! Looking forward my W7R2 on Tuesday !


The advantage for us slowbies is that we have the opportunity to 'graduate' three times over:

first when we complete all the podcasts for C25K ie we've run continuously for 30 minutes three times (and that's what graduation means in here)

then when we run 5k

then when we run 5k in 30 minutes (I'm still working on that one and will have to run twice as fast to achieve it!)


Absolutely wright !

You are who I call a super positive person !



I`m embarrassed to say I am currently running 15minute miles :(

BUT, I am now running for 35minutes, 34 minutes longer than i could 10weeks ago. (it`s also taken me 10 weeks to get to week 7)

I`m 55 and a wee bit curvy, so overall I`m happy and you should be too.

You are doing great.


Hey don't you be embarrassed, I'm still the slowest runner in the park but it doesn't matter how many times they go past me, I'm still moving an amazing amount more than I was, and I feel great. You are doing great, I was doing a 25 minute mile and now down to between 11 and 13 so very pleased.


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