...yesterday. Boy it was cold. Think I ran faster than normal just to keep warm. My first 30 minute run, and as expected, I didn't reach 5k - checking on bikehike.co.uk/mapview.php it was 4k, or 2.5 miles. But who cares, I've reached week 9!
I'd be interested to know what percentage of C25K'ers do reach 5k in 30 mins - anyone know? What's the average distance attained in week 9?
Well done you... I'm due to do my first run of week nine tomorrow and I know my pace is way off! I am going to try to survive this week hopefully and then my aim is to speed up... I'm doing my training on a treadmill so haven't had to worry about inclement weather although we were away last week and the temperature in the hotel gym was too hot for me! 5k in 30 mins is really quite speedy especially for a novice runner...4k is brilliant...you have done really well!
I agree, 4k is great. (I only did 3k in 30 min in week 9, so you need to hand over that tortoise to me! 
) Gender and age makes quite a big difference - it's much easier for young men to get to 5k in 30 minutes.
I don't think anyone's done any research about the data - though maybe in a way it's good, because the only target you really need is to be able to run for 30 minutes, and then 'race' against yourself to get faster after you graduate. But of the graduate blogs I've read, getting to 5k is distinctly the exception, rather than the rule.
Enjoy your last 2 runs (and your last 3, teapea) - hope you don't freeze, lucy!
Congratulations Lucy - if you can run 30 minutes one day, you can definitely do it two more times and graduate. From observation on the blogs on here, not too many people do manage the 30 minute 5km, so to be anywhere near it is a great achievement. We all need to remember that just a few weeks ago we could probably only run a few hundred yards without doubling over and gulping down air!
I'm still trying really hard to hit that magic number by the end of the programme (I only have two runs left) but various GPS errors have conspired to keep me in the dark on whether I actually achieved it or not. Did my first week 9 run this morning and have to get rid of another minute to get there (I've stopped using the time guideline and have started running for the distance). If I don't get there, I don't get there, and I will just keep going until I do! I'm sure you'll get there if you keep going.
Good luck with it!
Hi Lucy
I have always been quicker than maybe I should and have struggled with the longer distances. I have always tracked the warm up, run and warm down as part of the whole experience and for this I am exceeding the 5 km. the actual run on a treadmill is surely less, as I run at 9.6 km/hr.
I am with the others, even though I am fast, being able to run for 30 minutes was a dream for me and I really 100% believed that I would never do it. I have done and will do again. For me this is the important fact, I will run on Saturday and will want to complete the 30 mins. Will I set 10 or will I set 9.6km/hr on the treadmill....? Well probably something like 9.8, but I will finish and will not jepodise this by going too fast. This can and will come later when my target is to run 5ks in a time, now I am running 30 mins and this is the only goal.
Good luck to you and let us hear your distances in future runs.
W9 R1 done
W9 R1 done ✅ 
W9 done!
W9 R1
W9 R1
