Couch to 5K
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5K+ experiences

I've completed couch to 5k and moved on to the 5k+ runs. I find I can complete the distance in time (35 minute runs) but my body just ignores the beats per minute and just does its own pace. As a consequence, my speed isn't really picking up.

I'm averaging about 6.3km/minute. Pretty slow. Can't quite crack the 5k in 30 mins. But I HAVE lost 3kg in the three and a bit months that I've been running. From 85kg to 82kg. So pretty hyped about that.

How are other people handling the post 5k transition?

4 Replies

Well done you a fantastic achievement time doesn't matter weight loss is brilliant and your not sitting on a sofa just off to the gym myself oh yes and happy Easter :)


I have been in the same place. I have not been able to crack the 30 min 5k either, but it does not matter. Getting out to run and staying in shape matters. You are doing a great job!


Shouldn't worry about the speed, as the others say, losing weight and being active is what matters. If 30/5k comes, it comes - if it doesn't, there are plenty of other things to aim for.

I've got a little bit faster overall (still slow though) but am enjoying trying different routes, including some with hills in - which at the moment make my overall time slower, but I think they're helping me to build stamina - and will also make me faster on flatter routes, I hope. Plus it avoids boredom, and is helping me to really get used to the idea that I am a runner and am going to carry on doing this.

Hope you enjoy some of your runs too - I don't enjoy them all, if I'm entirely honest, but most of them have something good in them somewhere, even if it's only that they finish!


HI StromCom,

Congratulations on all you've achieved so far. I did 5K+ for a couple of months and found that although I kept to the bpm there was little difference between them speed wise. I think I tended to do longer strides for the slower bpm.

Now I'm using Podrunner podcasts (Skyline and Staircase of the Gods) I am going faster - I was at about 7min/km and now closer to 6.5min/km at least for the faster parts of the podcast, so still slower than your 6.3min/km. My best 5k is about 34 mins. The time doesn't bother me too much; I'm still pleased when my Garmin ticks over to 5K complete. I don't think I'd be too happy if it took me much more than 35 mins but getting there at all is still an achievement.

I'd suggest trying some different podcasts - or just creating your own playlist if bpm really doesn't suit you at all, and keep going. The main thing is to enjoy it most of the time (ha ha - we all have less good runs at times) and you'll progress at your own pace.

Hope that helps



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