(Closed) Completed C25K but cant run 5k!

posted 5 years ago in Wellness
Post # 3
4047 posts
Honey bee
  • Wedding: January 2014

1.8 miles in 30 minutes is greater than a 15 minute mile… which is a fast walk for me. Are you sure you’re mapping it correctly?

But good on you for sticking with the program! I find that there are all sorts of people at 5ks – some run the whole thing and get done in a jiffy, and there are plenty of people who just walk it. Don’t be afraid of kicking butt, just do your best at it!

Post # 4
778 posts
Busy bee
  • Wedding: October 2013

I recently completed the C25k program and I wasn’t near running a whole 5k at the end of the program (I believe I made it about 2.6 miles in 30 minutes).  Keep pushing yourself to do your best.  It took me about 3 weeks longer after completing the program to run my first 5k, and I did it!  I certainly wasn’t the fastest in my field, but just the fact that I finished is something I’m very proud of.  Stick with it!

Post # 5
3126 posts
Sugar bee
  • Wedding: December 2017

Great job no matter what speed you are going! 

 @bowsergirl:  has a good point. Are you sure you mapped it out correctly? 1.8 miles in 30 minutes would be 3.6 miles per hour… I typically walk at 4mph and my job is anywhere from 6-8mph. 

Can you get mapmyrun on your phone so you have a more accurate reading?

Post # 6
255 posts
Helper bee
  • Wedding: June 2015

This was so my situation! Well, kind of. I got to the point where I could run 5K but only occasionally, and it would take me 40 min. Are you running outdoors or on a treadmill? I find I underestimate my ability on a treadmill, but give me a good playlist and I can easily do 10km/hr without thinking of it.


I also got better when I started running for distances instead of times.


I have short little legs as I am a short little person (5’2″). My warmup walk was 3 miles per hour, and then when I started jogging I was doing like 4mph. When I got over how hard jogging was, I realized how slow that actually was by going outside. I pushed it to 4.5, then 5, 5.5, and 6. Now I can really give it and do intervals of 7.5 and 8


Post # 7
1838 posts
Buzzing bee
  • Wedding: November 2013

I’m just starting out, and I modified the C25K thing for me. I focus more on distance with the goal of building speed. That way, I know that I will be able to at least complete 3.1 miles when I run my first race in October. Try mapping out 3 miles wherever you run (mapmyrun.com is great for this), and walk/jog/run as best you can. I originally mapped 2 miles and walk/jogged that for a few weeks, and eventually became able to run the entire time. Today I added the 3rd mile and completed it in around 33 minutes +/-. I know it might be ugly, but i get more satisfaction knowing that i am physically able to get through 3.1 miles, regardless of quality of the run.

Post # 8
172 posts
Blushing bee
  • Wedding: November 1999

@leisha606:  this is great!

i was never an active child and I too found any excuse to avoid gym class activities. i could not run up the street 5 years ago and now I have done a few 10 milers– I walk/run but I finish! 

I never actually followed a program, I just ran until I couldn’t run anymore. Walked for a little. Then ran again. Then I started challenging myself- for instance, I need to make it to the 3rd stop sign or run through the commercials. It really helped me because I am not good at following schedules but I always tried to run/walk whatever the distance called for. For example, if today’s run is supposed to be recompiled completed the 6 miles however it may be.. I kept at it and now I really surprise myself. I’m not beating records but I am doing something I could never do and my time is always improving!

I have done many 5ks and I alternated between walking and running through all of them but one time I really surprised myself! I signed up for a 5 mile race (yes, 5 miles not a 5k) and I ran the entire thing! It is what I needed to prove to myself that I am better than I thought I was. You will do much better than you think at your race and you will keep getting better! Just don’t give up! 

Let us know how you do at your race! 

Post # 9
172 posts
Blushing bee
  • Wedding: November 1999

Sorry for the typo- I’m not sure why it says recompiled in my post! 

Post # 10
2408 posts
Buzzing bee

No worries girl. I graduated from C25K three years ago and I’m still not running a 5k in 30 minutes. My last 5k clocked in at around 33 minutes so I’m getting there. Just keep working!

And I agree with the others, try mapping your run. Your mileage doesn’t seem to add up.

Post # 12
16213 posts
Honey Beekeeper

Congratulations! I did C25K a few years ago and really agree with how well the program works.

You’re right though that it does sort of assume that you’re running a 10-minute mile, which isn’t always the case, especially for beginning runners!

I’d keep up your training now that the program is over — increasing your mileage (and thereby, physical strength and endurance) is the first step. I love the idea someone else posted about mapping out 3.1 miles and making yourself do that distance, even if you walk some of it and run some of it. Keep setting goals and you’ll get there!!!

Post # 15
16213 posts
Honey Beekeeper

@leisha606:  CONGRATULATIONS!!!! Awesome, awesome accomplishment. And awesome photo! So proud of you!

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