W9 R2 - Disappointed :(

[SammyB1971]

I'm almost at the end, just one more run to go. I was so hoping to be able to run 5k in the 30 minutes, but I just cant push my speed up any more. Today I did 4.55k in the 30 minutes, making my 5k look like about 33.30 (if I can push for the extra!). Any tips for a speed boost for my last run?

[Oldfloss Administrator Graduate]

Just run...relax and enjoy...it may come... it may not..but you have done brilliantly... and who knows?

[SammyB1971 Graduate in reply to Oldfloss]

I hope it will come. My next goal after finishing C25k is to run 5k in 28 mins!

[Oldfloss Administrator Graduate in reply to SammyB1971]

Well... it may happen... !

[IannodaTruffe Mentor]

90% of graduates from this forum do not manage 5k in thirty minutes at graduation.

You have done brilliantly. Don't worry about it, relax and enjoy a nice slow run. Slow running develops stamina and strength.

I am sure that you will get there soon if you really want to, but to graduate all you need to do is complete three thirty minute runs.

[SammyB1971 Graduate in reply to IannodaTruffe]

Just one more to go

[Ang33333 Graduate]

I've run many 5ks since my June graduation but my fastest is still 40 mins 50 seconds. And I'm really happy with that. I like running 'slowly', I never try to be faster, but am already 5 mins faster for 5k. I'm never going to run 5m in 30 mins.

[SammyB1971 Graduate in reply to Ang33333]

I guess I'm more disappointed, because I used to run years ago, and I could easily knock out a 5k in about 24 mins. I found the journey from weeks 3-8 on the C25K 'relatively' easy and enjoyed every second of the runs. Week 9 just seems like a bit of an anti-climax. I thought that some of my previous pace would return, but alas I'm running out of steam & slowing down rather than speeding up at the end. I'll enjoy the graduation 30 min run whatever. It's a miracle to finish given my state of overweightness and neglected body!

[GoGo_JoJo Graduate in reply to SammyB1971]

It can feel like an anti-climax but you will probably find your speed gains a few weeks later once the pressure is off. Make sure you have the right music tempo and just relax into it, the speed seems to appear when least expected. 👍😉

[ButtercupKid Graduate]

The distance depends on many factors - terrain, weather, temperature, sleep, food, hydration, length of your stride etc etc. Don’t flog yourself over it ! Enjoy your running and the pace you need will come.

[UnfitNoMore Graduate]

Yeah... don’t stress it... slow down, enjoy the run, do 5k in 36, will it make you a weaker runner? No. Better runner? yes. Slow down to speed up... you’re adding endurance so forget speed... later you can go shorter and fast, longer and slow and the 5k time will plummet... for now, just celebrate what this plan does... it turns you into a runner... you couldn’t run 30 minutes two months ago, now you can, that deserves a party!

[SammyB1971 Graduate in reply to UnfitNoMore]

Yes! I will enjoy the final run!

[Deals1 Graduate]

Just enjoy it!! I still can't do sub 30 mins for 5k. Sure u soon will tho reading your post. And of not, well u r still Fitter than u were. (that's what I tell myself! ) Have fun and happy running

[misswobble Graduate]

Keep the speed down or you're literally gonna run into trouble Running too hard on unbuilt legs is bad news

Slow runs and rest days build legs Develop those legs over time As you build up strong legs and core, upper body, your speed will increase, but you can't short circuit the process The last thing you need is an injury

We repeat like parrots, “slow and steady”. Advisedly so 👍🙂

Sorry to nag but we care about this stuff 🙂

[Beccym Graduate]

Distance comes with time. Just enjoy the running you've only been doing it for 9 weeks. Did you ever imagine you would be able to run for 30 mins without stopping? You were probably comsideribly younger when you did 24 min 5k.

Run regularly, do hills we all hate them and pace will come. Also running with someone who is slightly faster then you helps with pace

[Tom-cat Graduate]

Everyones personal circumstances will vary, along with their goals. As a 62 year old, 100% none runner at the start of the programme, my aim was initially just to complete the challenge. I joined a C25K group when they were already on W3, so my training period has been somewhat abbreviated. My run record might well be W9 R2, the reality is it has been slotted into 7 weeks. I never thought it would be easy, but I relished a challenge. To run for 30 minutes without a break was a pipe dream 7 weeks ago. I presume you are younger than me. There is no reason, if you continue running, why you shouldn't break your 5K 30 minute barrier. Let your body get there in its own natural pace though.

I admit to a deep envy of those who enjoy the runs.

I don't.

I just refuse to let the programme beat me!

[StarkeyGo Graduate]

You did great! I record the whole of the session. 40 min (with walks included) and the max I got to was 5.40K. I do it like this to get the positive psychological effect.

The question here for you is: did you ever run this long? Keep going you can do this!