Thanks again, Laura!

[Withitmum1]

I've been struggling recently since graduating couch to 5K in May. I've still been running 5k every second day consistently, but felt that I wasn't improving. In fact recently I've had to drop back to walking intervals where before I had been running steadily. I have been concentrating on trying to run faster with little-to-no success. This morning I started out quickly as usual and it just felt wrong. I stopped, found the stepping-stones podcast on my phone, and had Laura guide me through the stamina run. It felt strange and awkward at first going at a slower pace than I have been but I found myself enjoying the run, able to breathe and keep a good steady gait even in the faster sections. Lesson learned ... slow and steady is better for me at this point than trying to run too quickly and not succeeding. I have a 5k to run on Saturday and I'm going to have Laura in one of my ears.

[JaySeeSkinny Graduate10]

One of the biggest mistakes we amateurs make is always trying to push ourselves. They say 80% of your runs should be "easy" and the others should be really pushing yourself. Most of us, me included, end up doing something more or less in the middle - neither nowt nor sommat - which means we don't improve much! And especially at the beginning of a new running career there is a real risk of just getting overtired because we just push a bit too much - every time. Then we need to walk, then our runs get shorter, but we're still tired and if we're unlucky we lose motivation and stop because we feel we're going backwards. So slow and steady is the motto, build up stamina and speed should follow. Can't take my own advice though - don't seem to be getting any faster!

[Withitmum1 in reply to JaySeeSkinny]

Thanks...that was my experience exactly! I read all the advice on this forum but my biggest challenge is applying it to myself.🤔 Sometimes I have to learn by my mistakes.

[IannodaTruffe Graduate10]

I would say have a break. Nearly all my PBs have come after a few days off. Running every other day is exhausting and while you have developed your body, it probably would benefit from a rest. If I were you I would not run between now and your race, or maybe just a short slow jog.

[Withitmum1 in reply to IannodaTruffe]

Thanks, I will consider that. I have a fear that if I take a break I will slide back to my pre-C25K couch potato ways. 3 days turns into a week, then a month, then I quit altogether. This has happened many times before in my life with fitness programs and I know how easily it's done! This is compounded by the fact that I have not been able to get into the habit of cross-training on my non-run days so I feel guilty if I don't get out there and go.

[IannodaTruffe Graduate10 in reply to Withitmum1]

Not if done as part of your training taper, the week before a race, where you go on to beat all your PBs.........it will be very motivating.

[runlikeagirl]

Have you tried the post c25k podcasts? The Speed one is only about 16 minutes long plus a five minute warm up/cool down each end. It's good as you can get through the toxic ten, get a workout and focus on speed rather than stamina... plus you get Laura!

nhs.uk/Livewell/c25k/Pages/...

[Bluerockdragon Graduate10 in reply to runlikeagirl]

I really like the speed run, because it's speedy. Great for days when I don't have much time. I really do think that it builds confidence too. It made me realise that it's ok to be out of breath because I can recover, and then get out of breath again, and recover again. Doing it definitely helped me get my 5k personal best.

[Theziggy]

If you've been running 5K every 2nd day since May, I am just in awe of you

[Oldfloss Administrator 60minGraduate]

Slow and steady is great...build those 30 min runs up, but vary it, keep it slow, change your route, maybe, and don't push too hard

Speed, and distance and anything you like can follow later..maybe, be a bit kind to yourself, and have a rest as IannodaTruffe suggests....experiment a little.. I tried all sorts of silly things, ( entertaining for me and any onlookers) and then used the podcasts+ when I felt ready...the main thrust is just to enjoy the journey

Enjoy Park Runx