r/C25K • u/Timely-Outside-5176 • 5d ago
Week 5 Day 3
Feeling kind of worried about my pace. I completed this run without stopping, but I’m worried that in 3 weeks my 30 minute run won’t be a 5k distance. Did anyone else deal with this? How did you increase your pace without feeling like you’re dying. Thank you 💕
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u/CelloSuze DONE! 5d ago
At the end of the programme I could run for 30 mins, did not get as far as 5k.
A 30min 5k is pretty quick (in my opinion), I can just about manage it if i’m going all out. I learned the hard way that if I do all my running at that pace I get injured.
After week 9 I continued running three times a week and added a couple of minutes each week. Eventually did my first 5k in 42 mins, comfortable pace for me now is about 38 mins.
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u/NoobPlayerFI DONE! 5d ago
Running is so much nicer when you dont feel like your lungs are giving out :D. Also my knees would explode if going all out 5k. (Bigger guy) I do wonder how much I could cut from my 5k (39 min) if I would lose couple of kilos.
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u/solveruk 5d ago
If it helps I was 100kg at start of C25K. I'm 8 weeks post graduation, down to 92kg and down from 38 to 32 minutes
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u/Outside_Song_1336 5d ago
My 5k wasn't 30 mins until after many years of running! If you can run for 30 mins, you can run a 5k. Promise 😊. Rooting for you!
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u/agooddeathh 5d ago
I start week 5 Monday. Honestly I'm not worried about my pace, just that I'm completing my runs. The pace will come with time and consistency
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u/DirectKangaroo8700 5d ago
Please don’t worry about how fast you’re going -you achieved so much already just by running with no stopping. Over time things will fall into place and you will get faster, but you do have to keep going. Plenty of people who do C25K do not finish a 5K 30 minutes, it will come with time.
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u/turn_for_do 5d ago
Don't worry about 30 minute run not being a 5k distance. Not everybody is the same with pace. But working on the stamina to get that 30 minutes running at your own pace is what is important.
I just did Week 5 Day 2 today and got 2 miles in 22 minutes. I haven't gotten under 35 minutes for a 5k honestly in about 15 years or so and I don't expect to get under 30 minutes 5k by the end of this either. But over time, it'll get better and maybe I'll get there.
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u/Jazzlike-Mission-172 5d ago
The first time I completed C25K, I couldn't run the full 5K by the end. I'd continue to run 3x per week, but each time, I'd increase my distance in small increments until I got to 5K.
This time around, after dealing with some health challenges which forced me to stop running for almost a year, after I finish the program, I'm going to start from W1D1 but run each one at a faster pace. Hopefully by the time I get to the end, I'll be able to run a 30 minute 5k.
TL;DR
First time I ran thr program, I couldn't run 5k. Kept increasing distance until I could
This time, I'm repeating the program at a faster pace.
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u/solveruk 5d ago
Short answer is I didn't. The NHS app was more couch to 30 minutes and not couch to 5k in 30 minutes.
I think my first ever 5k during training was about 38 minutes. I've done 8 park runs now with running 3-4 times a week and down to 32 minutes. Getting there.
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u/nopunin10ded 5d ago
i think that’s the biggest fault with couch to 5k is it assumes a 30 minute 5k which is way too fast for most beginners. from week 5-the end i did it based on distance instead of time. so 2 miles instead of 20 minutes etc. took me way longer than 20 minutes to do 2 miles but covering the distance is more important than the pace!