Help! I’m getting worse.

[Heather511]

I completed C25k at Christmas and since then have been running regularly 3 times a week for 30 mins. I read all the advice about consolidating and I don’t have any particular goal, so just varied routes and used Map My Time m for interest and a photo diary.

When the kids were off for Easter I only managed 2 runs in 2 weeks and since then I’ve really struggled to run for 30 mins. I thought that if I just kept at it and kept it slow I would be able to get back into it, but instead this week I’ve not managed to run for 30 mins at all. Not sure how to proceed, back to c25k?

Any advice gratefully received!

[Knittingrunner Graduate10]

Hi Heather I find it’s good to have a goal. That’s what gets me out when I’m not sure. I completed C25K at Christmas too. I decided to aim for 10k so did the magic 10 plan. It got me to run for 60mins. Now I’m actually aiming to get to 10k as I agreed to keep a friend company on a 10k race in October.

I also joined parkrun and started running with a friend once a week which also helps. We recently also joined a local running group so we can run with them sometimes.

I think the key is to have a goal and that keeps you going. Good luck. 🏃🏻‍♀️😊

[Deals1 Graduate10]

Hi

Yep I agree with Knittingrunner a goal can help.

U are doing great so far and still running so look how far you've come so far!!

We all have bad runs and bad weeks. So don't beat yourself up about it.

I like using strava to check my progress. I don't share everything (can mark activities so only u can see) so I use it as a bit of a diary.

Ju-jus 10k plan is great

Good luck and keep us posted 🙂

[Beachcomber66 Graduate10]

Hi Heather511,

I fell into a routine of just trying to do one 5k/30 min after another thinking that I would gradually speed up. It didn't work for me. The mix of runs on Ju-ju's plan (set out in roseabie's post today), was far more productive. A mix of shorter quicker runs and longer very slow runs, in addition to changing routes, was the key to my progress. Ok I overdid the speed at the weekend and tweaked a hamstring....but stuff happens to all of us! Just find a way of enjoying the buzz that finishing a nice run brings...good weather is on the way too. Just get out there and do your thing🙂

[Flyingred Graduate10]

Sounds to me like you need to change something about your running to make it more fun. Stopping before 30 minutes could be for many reasons – lack of fuel/energy, dehydration, going too fast, etc. If you have a heart rate monitor/fitness tracker, try slowing your pace right down to about 50% of your maximum heart rate – you should be able to jog for hours at that pace. And running at 50% MHR is the best way to build your aerobic base (which more people should do after C25K before attempting to run faster and further).

[IannodaTruffe Graduate10]

You say you haven't managed to run for thirty minutes..........is that because you didn't fit it in or had to stop?

Running regularly is the only way to get to the point where you can just go for a run and not find it a challenge, or make further progress, if that is what you want to do.

Use it or lose it hangs over all of us.

Three runs a week will keep you fit. Two runs should maintain your position, especially if doing other exercise, but one run per week is a long way short of the recommended 150minutes of cardio work that we should be doing.

Check out the guide to post C25K running healthunlocked.com/couchto5... for general information on moving forward from C25K.