Couch to 30 minutes?

[SteveGrr]

Hi all, new boy here. That geeky one who was always last in the school cross country (actually most of the time bunked off!)

Now pushing 60 so thought I’d have another try at jogging and have got as far as W8R1 yesterday. “Ran” for 28 minutes, which I’m very chuffed about but it’s nowhere near 5k. Google maps says 1.8 miles if you don’t include the warm up and cool down walks.

Now wondering what the approach should be to reach 5k? Try to speed up or try to run for longer? At my current pace I reckon I would need to keep increasing to 50 minutes, which is another seven weeks after next week.

[CBDB Graduate]

Well done, and I personally would say: Enjoy the delights of deliciously slow runs!

I started C25k in March this year, but it took me another 20 or so consolidation runs to get to 5k and I am still probably one of the slowest runners that I know. I’m now on a plan to get me to 10k, currently running 7k.

And these run feel really doable and most importantly of all, there so so enjoyable. And I think the trick for me was to accept that I am a slow (and old) runner and now I find every single run from 3k to 7k immensely enjoyable. And yes, it takes me a long time to run them!

We also often forget that our limbs, bones, ligaments and joints have to keep up with our fitness, which generally seems to improve much quicker. So improving very slowly and running slowly is also being kind to your bones!

Embrace your inner tortoise 🐢, I’d say!

[nowster Graduate in reply to CBDB]

Exactly! This is why so many of us get such things as shin splints, ligament strains, etc. The muscles develop faster than the support structures.

[Roxdog Graduate]

Please don't worry about getting to 5k at the moment. Just finish cto5k, when you will be running for 30 minutes, however far that gets you to slowly. After you've graduated, just keep doing 30 minute runs and then you can gradually increase the time you run for. I've been running for a year and still can't do5k in 30 minutes, but I can run much further than 5k. I'm 61 and am still amazed I can run at all. Just keep doing what y.ou're doing. You will speed up, but very gradually. The important thing is to keep enjoying your runs, staying injury free. Good luck.

[GailXrunning Graduate in reply to Roxdog]

Agree with the approach recommended here. Forget ‘5k’ for moment; focus instead on getting to the 30 minutes of w9. That’s what programme is (despite its name).

I’m only recently graduated. Getting to 5k distance (in whatever time it takes) will be the ambition, but only after I’ve fully consolidated 30-minute runs. The ambition beyond that will be to shorten the time taken to run 5k.

[SteveGrr Graduate in reply to GailXrunning]

Thanks all, I agree it is more Cto30mins. I've also been reading about the consolidation runs here so I can see a way beyond next week. The only remaining challenge is that I'm moving home on Friday so will need to work out some new routes - upside is the new place will be a lot more scenic - but hilly!

[GailXrunning Graduate in reply to SteveGrr]

New route planning: so exciting!! Hope the move goes smoothly. And best wishes for the final runs on the programme.

[Speedy60 Graduate]

Welcome, and slow - really slow! 🐌 That slow.I've been running for over a year and I still can't run 5k in 30 minutes; I'm not convinced I ever will. I do run 3 to 4 times a week though and (I almost dare not say it 🤞🤞🤞) with no major injuries. Speed is overrated.

Good luck 👍

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.Only a small proportion of graduates from this forum who responded to a poll, managed 5k in 30 minutes by graduation healthunlocked.com/couchto5....

Graduation requirements are that you complete three thirty minute runs, regardless of distance.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.