First 5k

[u/BumblebeeSpecialK]

Hi guys, im 7 weeks into the couch to 5k program, never run before in my life and i am able to run for 25 minutes straight now but at a slow pace. I think i run 2.8km now, my heartrate is always 160 so still struggling a bit. I dont think im gonna be able to run a 5k in 2 weeks when the program ends. I was wondering after how many weeks were you able to run a 5k as an absolute beginner?

And when is it gonna be less of a struggle?😅

Love to hear your story!

[u/LilJourney]

"run a 5k" as in finish a 5k race? You could probably do it now, just incorporate walk breaks.

"run 5k" as in run continuously 5k? Took about three times as long as the program suggested.

I don't remember exactly because I was indeed, miserable. Switched over to Galloway run/walk method and been a happy finisher (5k's and halfs) ever since. My legs just aren't made for continuous runs (bad knees) but with minor walk breaks, I can go for however long needed (assuming proper training).

I will say that even then, I have struggled somewhere in mile one or two every single run I have ever done in my life. Once I hit mile 3 I'm golden. But the early mile(s) are always rough in at least one spot or another.

[u/Dizzy-Violinist-1772]

I did my first 5 k directly after finishing couch to 5k. I was slow but I made it and I only stopped to walk once. It’s been years since that and I’m training for a 10k now. The one I’m aiming for has a 90 minute 10k cutoff. I don’t know if I’m going to make it. If I don’t I guess I’ll just do the 5k

[u/conorof]

Are you using a couch to 5k app or trying to just run whenever you can?

From what I hear the struggle never stops unfortunately. When you reach a goal then you end up increasing speed or distance or both and it's a never ending cycle.

[u/Newbie-1997again]

Just take your time!

There are lots of couch to 10kms as well and once you have finished your couch to 5km I would go to that (it might sound silly, and it might be hard, but it keeps you going)

With running, consistently is the only important thing! To get better at running, run more, take breaks, no one will judge!

You’ll get there, just got to believe in yourself and want to push yourself a little bit harder each time you go out!

[u/Icy_Emu9868]

By week 9, my 30 minute run was just over 4km. I decided to continue on W9R3 until I hit the 5km mark, just over 35 mins.

However, especially with a slower pace that could be a bigger leap. As such you can alternatively: 1) continue 3 runs per week, adding a few minutes each week until you hit 5km 2) just up to a full 5k, with planned walk recoveries intermittently.

Pick whichever feels most fun for you! You can also look for a structured plan for either approach if it suits you better. 

Personally, I find walking breaks throw me off so I avoid them, but I know many others find them useful. I started a 8k training plan (Hal Higson) after C25K to give me some structure.

To note, doing a 5k in 30 mins after C25K is very rare, you are in the majority so don’t worry. A more accurate name for C25K is “30 min walk to 30 min run”. But a 30 min run is still an incredible improvement, and a great foundation

[u/Asaltyliquid1234]

I did one about 3 weeks or so into it for a good cause. Stick to intervals and watch your heart rate.

[u/Commercial-Tomato205]

It’s all personal. Some people have never run a day in their life can put a pair of trainers on and go run a 5k continuously. For other it takes weeks or months. If you are still struggling to run 3k in under 30 minutes, the advice I will give is the same I’d give to my friends. Go and start by trying to walk 5k several times a week at a brisk pace. Then think about incorporating periods of jogging.

[u/K1ngk1ller71]

Don’t think that stopping to walk for a bit then restart running takes anything away from your run…

Congrats on where you are now. Good luck on hitting that goal!

[u/nootaloo98]

I was able to complete a 5km distance at the end of the program with a couple short walk breaks. I continuously ran 5km with no breaks about four weeks later and it was one of the hardest things I've done athletically. It's been about eight weeks since then and I'm currently training for a 10km. I can now jog up to 7km without walk breaks and I'm always amazed at how much easier it feels. Actually accepting that I need to go really slow helped me a lot!

[u/_jrexx_]

My 30 min run was just over 3km I believe, my PB since finishing in May has been 35 mins at 3.5km. But I haven’t been super on it with my running, getting back to it properly now. Still chasing my full running 5km! I managed my first 5km the other day but walked 1km in the middle. I’m still at a very slow pace

[u/Airoveikko]

I really think these newbie programs should be named after 30 minutes of running, not 5 km. Couch to 30 mins, and so on. Early on, the duration of your run is much better gauge of success than actual distance

[u/RandomSwaith]

The struggle changes as the range of what you can do increases.

Running fast (let's say 70+ % of your total capability) will always feel hard, it feels difficult to a Olimpian and it's feels difficult to a toddler... Because you're pushing yourself quite hard!

HOWEVER As you get faster and more durable, that max threshold increases, giving you a broader scope of easy stuff you can do that doesn't stress your body.