I graduated from C25K on Christmas Eve and since then have run three times a week for 30 minutes non-stop leaving no more that 2 days between.
I thought that I would be finding it easier but instead it seems to be getting harder with my legs feeling like lead weights.
I have not changed my routes (I have about 4 that I have used throughout) so no new hills etc. and my pace doesn't seem to be getting any faster?
Any thoughts as to what is going wrong and what I can do to improve it?
My experience has been that I didn't start to enjoy running until I slowed down and found the pace that suits my body and then the lead weights and gasping for breath went away (mostly) and I felt great (sometimes but not always). I have ankle, knee and hip problems that flare up if I run too fast and I've found a slower pace to feel much better and that is what has got me up to 10km. I find the first couple of km hard as my body adjusts and then after that I'm generally okay and some days I really get into the swing of it and feel like I could just go on and on! Of course eating, drinking and weather all can play a part too. I've just been trying to increase my distance and add a few hills and hope that the speed might improve later as I get fitter.
I hope some more experienced runners will come along with some good advice for you because I'd be interested to read it too! Good luck!
Part of my problem is that I start thinking of when I "should" be done. When I was adhering to the set times in the programme it didn't take as long as the distances I'm able to do (and enjoy) now. Also, back then the "Mission" was the programme and combined dedication to it along with the 'novelty' factor.
These days, I notice that frequently my mind is on all the things waiting for me when my run is over - phone calls to make, errands to run etc and I find I am unconsciously running too fast and tensed up. I
It was easy to carve out an hour for myself back then but now between gearing up, running, gearing down, showering etc it does tend to take a big chunk of time out of a working day.
Hope this helps and wishing you many happy miles in your future 
Have you considered taking a week off?
It's hard to do, but it's something I've done a couple of times since starting in October, after I read something somewhere that pointed out that muscle building only actually happens when your body heals the muscle damage that you do when exercising. If you're slightly ahead of that healing process, you might not have given your legs enough time to get stronger. From what I read, you're actually stronger after having a week off, then about the same after two weeks (that's the excuse I used over the snow week anyway lol).
Just remember if you do decide to do it to take the first run back at an easy pace to let yourself settle back in to it.
I run with my sister and she feels like you do. I've lost a stone, through eating, all the runs are easier now. I make sure I vary my runs, different routes, distances, time, pace. And it seems to help. I think I'd get fed up with 30 mins three times a week. I run three times but never the same run twice in the week.
GoHelen! (Great name!). Sometimes the only way to improve is to actually start to mix things up. You have been running for 30 mins 3 x a week now – you need to give your body a change and do something different to shock it! How about varying each run? So, one 30 min run at a pace that you are comfortable with, one short interval session (around 2.5k) and then, for a longer run, add a minute or two onto your usual 30 min run just to go a bit further? Variety is the spice of running. I only just started seeing a real improvement in my pace since I started running longer distances once a week, and adding in a short interval session.
Also, consider some kind of cross training. Pilates has been a game changer for my running, by improving my core strength. I also skip one of my runs in place of a swim now and again. As for heavy legs, are you drinking lots of water the day before your run and eating well?
I graduated C25K around 18 months ago and have been running ever since. Still finding out new things, and starting to see real improvements. I finished ju-ju's Magic 10 10km training programme last summer, and that was fun! Running for longer, but slower, is quite the joy. So many options out there for you…and well done for being consistent with your running since graduation – consistency is so important, but don't forget to mix things up!
Sadie-runs x
Variety is the spice of life.
I used to think it was getting harder every week so I decided to try Ju Ju’s 10k plan. I’ve always been a snail 🐌 so I just became even more of one but kept going for longer. Then when you do 5k it will probably feel a bit easier because you will think well I’ve already done 7k so i know I can do 5k (if that makes sense)!
It feels the same for me! I graduated last summer and I thought it would be enough if I stay with 3 runs a week with 30 minutes. After I had been on vacations I had gone back to 20 or 25 minutes some times, but most of the time i ran 30 minutes. In autumn I could increase my pace and I was happy but then I slowed down from a pace of around 6:15 to around 6:50. I couldn't explain that to me. Maybe it's because of the cold weather and during the last weeks I felt my knees after the runs and a day after ... In January I had 2 weeks without running because I injured my knee on the vacations because I had to walk 1,8 km down a steep hill to the starting point of my running track and afterwards I had to go up that hill. I think that was too much for my knee! About three weeks ago I decided to start with a plan to 10k. I modified JuJu's plan because I only managed to run 4,6 km in 30 minutes. So my first goal was 5k, then 5,5k .... Because now there is a plan again, the fun is back and it seems that it now doesn't feel so hard anymore. Maybe the monotony is also not good for you?!
Firstly really well done for running 3 times a week that is a great achievement. As some of the responses below have said you now need a bit of variety and possibly a new plan. For me one reason C25K worked was there was a structured plan and I could rock off the weeks. I lost my way when I finished it and enjoyed doing it again. I then got stuck doing 3x5k until I found ju-ju’s magic plan. You’ll notice the first few weeks the total k’s are not that different from 3x5K but each run is different. Why not give it a go, you could join the next groups. Checking in with the group each week is also good motivate.
It only get easier to run 30 minutes when you start running longer than that!
Lots of good advice above Helen - mix it up and why not try a few hills!
Well done for carrying on running for 30 mins 3 times a week. I graduated in January, after that I struggled to get past 20 mins of running (I’m a snail so won’t shock you with distance). Anyway Sunday I decided to listen to a podcast instead of music. I found I ‘forgot’ I was running and was engrossed in listening to it and looking around, rather than thinking ‘I’ll just run to the end of this track’ etc etc. Well I did 32 mins would have been longer but I came to the end of the pavement and turned round. I was so chuffed that I think for now I’ll listen to different podcasts and see how it goes. Good luck and happy running 🏃♀️
I had a similar experience. In the end I found I had to give myself the impetus of a target and tried to join in the Bridge to 10K programme run by JuJu. It turned out to be just too hard for me, and I injured myself. That then led to some months of working out how to move forward again.
It doesn't help that we are in the middle of winter right now (assuming you are in UK), and not an especially easy one either.
If you are the sort of person who enjoys company, try the Parkrun, or something like that. In the end it was the Parkrun that kept me at it. Some weeks I did 2x2Km runs, and then the Parkrun.
I think the advice you have here is all good. But most of all I would say: slow down to the pace that you can enjoy - listen to the birds, watch the spring bloom, stuff like that - and don't even dream of running faster times or longer distances until one day you will wake up and really want to.
❤
I found after injury that going back to the 20mins runs was good. They are now easy and you can extend from there. Slow down buy key, get into a comfortable rhythm.
Do you listen to music? I find it helps particularly with running but also I have got into podcasts and depending on the time of day the radio. You kind of tune into the sounds and out of the running. I am 55 if similar I could make some suggestions.
You've done the difficult bit by sticking to your routine of running three times a week. I don't think your pace will improve unless you up your training a bit. I found the routine of 3 x 5ks per week a bit dull after graduation so followed a version of Ju-Ju's plan, which to get me to 10k which I really enjoyed.
Since then work, a virus and the cold weather have given me reasons not to run further than 5k again. I experiment with pace, doing high intensity intervals (either the 30, 20, 10 second method or 4 minutes fast followed by 3 minutes walking) and recently I have been running and breathing through my nose only (have had to slow down slightly to achieve this) but I'm finding that my average heart rate is reducing for the speeds I run. My main rule though is to ensure I enjoy my runs, which involves choosing different music and appreciating the views and wildlife.
Lots of great ideas... but also worth bearing in mind that there can be underlying health issues at play.
I was in the same boat- graduated in November and have been running 3 times a week most weeks, generally 4 -5K. It is still hard. Have done 3 Park runs and went for speed (I'm naturally competitive!) Got under 34 minutes which doesn't sound fast but gave me 68.5% age related score so not bad. Didn't enjoy it at all. Listened to comments and eventually got the message that speed isn't everything. Now I am slowly increasing my distance-up to 7 k so far. I need to keep motivated. Won't be long before I can run for an hour without stopping though could be months before I get to 10k if ever. I am more motivated and more important, I am enjoying my running again though I still find it hard. Find what motivates you and go for it!
Thank you all for your comments, really helpful. I guess I am a bit scared that it I stop running 3x a week then mentally I will give up and won’t start again (I am one of those people who has a bad day on a diet and falls off the wagon completely), but maybe I am not expecting too much of myself.
We are just at the beginning of lambing and the next week or so will be exhausting with night checks and broken sleep and so I’m going to give myself a week off as I know I will be physically drained and then start again in about 10 days. I am going to try to keep up walking during the 3x week slots so that I don’t get out of the habit of them.
I know exactly what you mean!.
I had stuck at 5k for many weeks, in fact I was pretty certain that was as far as I could go.
Then I had a couple of sessions where I stopped at 2 or 3km, one time I stopped a 1 k and had a stern talk to myself then did another 2.
Made the decision that next week I was going to do a 6k run, and I did, and it nearly killed me.
So I kept on with the 5 k but put in the odd 6k, as I had noticed that my 30 minute run was now around 5.6km. Then I dithered about JuJu's Bridge to 10k, and that was it.!!
I think the answer is to use the same mental and physical push that got you to your first 20 minute run, try a 33 minute run, you will be surprised how much further you get, then next week pop in a 35 minute one, and so on.
You only need to do this on one of your weekly runs.
Give it a go😊, after lambing🐑🐑
I'm getting slower, not faster!
Not so poetic!! Parkrun aim....but not today!! ❤️
Will this ever get easier?!
It’s getting hot ☀️☀️☀️
