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1501 Views 3 Replies Latest reply: Mar 6, 2011 5:06 PM by teej213
docsharon Rookie 2 posts since
Dec 31, 2010
Currently Being Moderated

Mar 5, 2011 1:08 PM

C25K Final Stretch, Time/Distance question for 5K

Hi.  Just finished W6D3! I am thrilled and amazed that I can run steadily for 25 minutes, considering how I started.  I signed up for a 5K in April and would like to run the entire time, but at my current pace I cannot see myself running the 5K any faster than in 40+ minutes.  Since the program is complete in 2 weeks and is geared to completing the run in 30 minutes what should I do to ensure that I can complete the 5K with my current pace? Advice from the experienced runners on this board is greatly appreciated.

  • camcat82 Pro 67 posts since
    Mar 2, 2011
    Currently Being Moderated
    1. Mar 5, 2011 11:40 PM (in response to docsharon)
    Re: C25K Final Stretch, Time/Distance question for 5K

    Since you've got a little bit of time up your sleeve I'd probably increase your run by a minute or two each week till you get to the 40+ mins you need for the 5K. See how you feel after completing 30mins straight - you may be able to add some extra time/distance easily. But if you can't, or you get to the race and are still struggling a little there would be no harm in walking a bit until you can run again and then keep going. Obviously you'd like to be able to run the whole 5K continuously but if the race rolls around and you aren't quite there yet you could just run as long as you can, then walk a bit and then go again once you've recovered. At least you'd still be finishing - and so long as you try to start towards the back of the group (so the faster runners don't have to get around etc) no one will mind if it does take you 40 or 50 mins to finish - or more even .

    Busy mum, but loving it

    My blog -

    - Every day I'm reminded that perfection doesn't exist, and to strive for perfection will only defeat you. I want to be better than I was today and not as good as I'll be tomorrow -

    First race entered 4.5K on May 22nd - looking forward to it!

    Currently doing C25K - W4D2 completed

  • teej213 Amateur 20 posts since
    Mar 6, 2011

    I, too, am a penguin! I am running about a 13-13.5 min mile. I am in W9D2 and with the 5 min warm up and cool down, I finally got to 3miles. I did 2.4 miles in 30min. Have decided that I don't care how slow I am, just as long as I finish! I just signed up for my 1st 5k on March really nervous about being able to do the whole 3.1 but am hoping I can psyche myself up and work through it!

    Good luck!

    Put your shoes on, put one foot in front of the other and believe in yourself!

    C25K Grad 3/10/11

    1st 5k Habitrot For Humanity Concord, NC 3/26/11 34:39 11:10pace

  • emiss Pro 70 posts since
    Feb 7, 2011

    I'm right there with you.  I'm nearing the end of the C25K and I'm running a 13+ minute mile.  I'm not sure I'll be able to run the whole 5K but even if I do, my time will be close to 40 minutes. From what I've read and seen here the C25K isn't designed to get you to run the 5k In 30 minutes, the final week either has you running 30 minutes or a 5K, depending on your pace per minute.  Still, from what I'm gathering the world of 5Ks  and running in general is supportive and as long as you're not leading the pack out of the gate and blocking people in nobody will care how long it will take you to finish.  And, you'll have people like me right next to you, if not a bit behind. 

    Completed Races:

    3/19/11 Holy Grail 5K 36:20 (First 5K)

    4/10/11 Wellness 5K 30:48

    4/23/11 Stonyfield 5K 30:28

    5/7/11 Dover 5K: 29:39

    5/23/11 Get Fit in May 5K 29:44

    5/29/11 Redhook 5K 29:32 (PR)

    6/11/11 Market Square 10K 1:08:40 (First 10K)

    8/18/11 Saunders 10K 1:07:35.49

    9/5/11 St. Charles Childrens' Run: 29:54

    9/10 Fox Point 5 Mile: 49:03

    9/25 Holy Grail 5K: 32:33 (with bronchitis)

    10/9 Great Island 5K 32:54.23 (still with bronchitis)

    11/13 Seacoast 1/2 Marathon: 2:31:39 (1st 1/2 Marathon)

    1/1/12 First Run 10K 1:4:45 (PR)

    2012 Races:

    2/19/12 Half at the Hamptons 2:28:18 PR

    3/24/12 Holy Grail 5K 28:17 PR

    4/21/12Whale of a 5K (first trail race) 30:24

    3/30/12April Fools 4 Miler 36:39 (9:10mm)

    6/12/12 Margaritas 5K 27:52 (9mm) PR

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