C25k - times & distance - cheer me up!

[nobodygoesdowninthejungle]

Week 6, run 3 today so 25 mins of solid running on the programme I'm on, the furthest solid distance by far (last week was a 20 min run). The first two minutes was horribly uncomfortable and then, after about 10 mins, was in a rhythm and knew I'd be OK. But, in that 25 mins, I only did 3km. So either I need to do 2km in the remaining 5 mins or, once I can run for 30 mins, keep building up so I get to 40 mins. That seems forever!
Cheer me up with your tales of increasing your speed. Or other tales of improvement.

From reading other C25K threads on here it seems pretty rare that people actually make it to a 30 minute 5k by the the of the programme - I certainly didn't! I reckon I was doing about 3.5 km by the time I got to week 9, and now a few months down the line I've got my 5 km time down to 33 minutes just by keeping plodding away, so it definitely is possible to keep gradually improving!

It took me years to get under 30 mins for 5k. By the time I managed it I'd already completed some 10ks and a half a marathon.

Don't worry at all about times. You're less likely to burn out/get injured if you run comfortably.

Ps even now I struggle to get sub 30 mins at parkrun. I much prefer chatting with mates and not being out of breath.

I’m not sub 30 yet - when I finished couch to 5k I was doing 40 min 5ks, I’m down to 31 mins and just keeping going with faith that I will get there. Like flyingtherag I have gone on to do 10k and I’ve actually found it really helpful to examine why I was fixated on the goal of a 30 minute 5k. Like faster isn’t the only goal you can set for yourself, you can go further or just have a goal to be consistent. You’re doing great, the main thing is just keep running!

I did C25k in lockdown and have been running ever since (including some 10ks and the Great South which is 10 miles) and I have never run a sub 30 5k.
I’m just not built for speed 🤣

3k in 30 mins is my usual pace. So 50 mins for 5k. I run only a bit faster than I walk.

This is why I always advice those wanting to park run to check the results from the location. Some have slowest coming in between 50 and 60 mins and others the slowest is under 40.

I can do a 27:30 5k at parkrun... but the reality is that most of my casual 5k runs are 32-35 mins. That's after running 10 years and regularly running HMs, and a specific training plan! If I play a C25k track, the 30 mins running section is slightly short for the pacing that the C25k podcasts set me at. (I like them for helping me concentrate on a steady pace though so still use them)

Based on running to time, C25k is a bit of a misnomer, especially to the majority of women. Don't let that diminish your achievements. Learning to run is hard work. Building up to run for 30 mins is a fabulous achivement, and great for your health. It's also better to run new distances a bit slower and in your comfort zone than to flog yourself to meet an arbitary round number.

When running regularly, not every run is going to be "fast" anyway. Stamina tends to come before speed, so most people build up some spare distance before they have the surplus energy to push at extra speed. When you've completed C25k, there's 3 C25k+ podcasts that are good at practicing running at different paces and it takes time to learn to vary your pace. It's a good skill to develop when you are comfortable at running 30 mins.

I recommend giving parkrun a try, it's great to be in an environment with runners/ walkers completing 5k at every pace.

Thank you for all of the encouragement. It sounds like I just need to keep plodding.
It was a really good tip to check out local park run times. Our local one is really fast! I know it doesn't matter if you come last but I wouldn't want to feel as though I was keeping the tail runner from their coffee. One a few miles away has a much better spread of times so I will go there instead.

Don't forget parkruns have a tail walker - not runner. Their job is to be at the back. Honestly it's the whole point!

You’re running for 25 mins that’s amazing! 🙌🏻🤩Just focus on that. I’m jealous I can’t run to the end of the road anymore

Yes, I remember doing C25k and feeling really disappointed that I was going to be nowhere near 5k at the end of it. It should be called Couch to 30mins. In fact when I finished it I just gave up as there isn't really a system to follow to actually get you up to the 5k (I was only achieving around 3k in half an hour at the end of it). I concentrated on other exercise instead for a few years and have just started out again, I am still at that pace but can run 25 mins (2.5k) without stopping so I am gradually going to add distance till I get to 5k and then work on speed.

I am a supporter of the C25K program but not the name! Realistically it will get you running solidly for 30 minutes not 5K.

Keep going you are doing fantastic lay!

I also think being able to alternate 1min run and 1 min walk for 20 mins is not 'couch' and alot of people get put off when they struggle with that.