I am a 63 year old male. On doctor’s orders I commenced Couch To 5k in September and made steady progress completing the 9 weeks in November and running my first 5k in about 35 minutes. As per the advice, I then consolidated over December and January mixing up fast and slow runs ranging from about 4 – 7k. Feeling a bit stale, I embarked on JuJu’s Plan at the start of February and everything went fine initially as I stuck to the plan. About a month ago, I ran 9k for the first time but have to admit that the distance felt like my limit at that point. I therefore decided to step back a few weeks to run a 4,5 and 7k week and then build back up to hopefully complete 10k. This is where my problems began. I am not injured and feel great in myself but the edge seems to gone from my running. All my runs seem arduous at the moment. I ran 5k today after taking my first week of rest since September and again it wasn’t a great run. I have generally stuck to all the advice but after 75 runs, I seem to have hit a wall. I was glad when my 5k was over today and the thought crossed my mind that no way could I have run a 9k today. So over to you people. What’s the answer to get my mojo back and run that 10k which I got so close to only a few weeks ago. Maybe I’m going wrong somewhere and need a bit of variation in my training. Thanks in advance.
Almost at 10k but going backwards. - Bridge to 10K
Almost at 10k but going backwards.
My best guess is that pace is the issue. I ran my first 10 k really slowly (about 77 minutes) and then speeded up from there. First 10k should be way slower than 5k pace of course. You can shorten stride to get pace down if need be... just get the distance.
I ran 9k in 64mins and so was looking at about 72 for 10k. I always thought that if I ever ran 9 I would just carry on till 10 but I had nothing left in the tank. Maybe you're right. I'll try to increase distance at a slower pace on the long runs. Thanks for the idea.
What do you do when you're running and where do you go? Running the same route over & over bores me and I'm much more motivated by exploring new places, or just running somewhere I've only ever driven /walked.I have also found that I am much better off listening to podcasts when I run than music, as it's more engaging and I'm less focused on how I feel about the run.
Having said all that, it's really normal to go through phases where your mojo disappears. I think the trick is not to beat yourself up about it. It's great having the 10k goal, but you don't have to get to it straight away, maybe give yourself permission to just do short runs for a bit...
Let us know how you get on!
You could try dropping the plan for a while and just run for fun in some beautiful natural surroundings, forgetting about pace and distance. Even a well constructed training plan can be a tyranny at times.
Are you running at an easy conversational pace? Slowing down to that easy conversational pace makes it more achievable and for most, more enjoyable and is the optimal pace to develop your stamina and endurance........faster is not more effective.
You might just need a break from running. You will come back refreshed and reinvigorated.
That's a good point. I sometimes set off with the best of intentions to have a relaxed run, something happens and the competitive edge kicks in. I really will try a relaxed run.
Already some good advices here. Also look into fartleks and maybe Jeffing. I for example could run 30 minutes straight and got my badge, but it was hard. I heard about Jeffing and ever since I Jeff all my runs. Most people use short ratios like run 30 secs and walk 30 secs. I myself run 4min30 and walk 30 secs. And for me that is thé perfect thing to keep running. It makes running much more enjoyable.
I know about fartleks but not Jeffing, I'll look it up. Thanks.
Jeffing is similar to how C25K starts: run, walk a bit, run again, walk a bit, repeat as needed. It's a good way of satisfying the inner sprint gremlin but also getting your energy back between the run intervals.
I tend to do 250m run/250m walk distance intervals, which means my runs are quite fast, but you can do 2mins running, 30secs walking, or similar.
I'll give it a whirl soon.
Parkrun is back soon. That’s a great motivator. Do you listen to music, the radio or podcasts? Slow down too. Make sure you hydrate plenty the day before runs too.
I tend to only listen to distance updates from Strava but have run to music to get my BPM right. I like to hear the sounds of nature but if I tried a slower BPM, it would help I think. Thanks.
I agree with all the above suggestions. Variety does help and I like to drive to disused railway lines or the country to take in nature as I run.
Don’t forget that you have also started running in the strangest of times when parkrun and races are all off limits. These are great motivators, and it was a natural progression after doing C25k. I am sure that once they return we will all have something to aim for.
To go from being prescribed running by your GP to reaching 9k is amazing. So rejoice in that, and maybe enjoy some little runs for the joy of being able to do it.
Thank you very much. I've lost a stone and my cholesterol - which was the problem - is now back at an acceptable level. So yes that's all good news to motivate me again.
I pick nice routes and go for adventures. I mostly run but I walk if I want to. I don't pay attention to the time particularly. I run slowly and enjoy spending the time outdoors. If I feel out of sorts with running at least I'm enjoying being out. Another thing for me if I'm struggling is to go and run up hills. It adds a challenge and the hills are great for breaking through the lethargy! By not really paying much attention to time or training or having a plan I have generally been managing around 10km each time I'm out and one was 12km last week as the trig point on the moor was further than I'd remembered haha! That was a great adventure! I hope you get back to enjoying it soon!
Good morning Clarrie Blue. Stop worrying about hitting the wall. You’ll get through it eventually. We have all been there! I know I have. Just get out and enjoy the weather and run . I agree with happy souls too👍
Good luck😀😀
Yes. I must learn to just enjoy it rather than setting some new PB. Thank you.
All fantastic advice CB. It does sound like you could do with slowing down or even running “naked” (not literally!). Sometimes having no clue where you’re going or how fast you’re travelling makes for a way more enjoyable run as the pressure is off. One day you’ll reach 10k. You’ve done 9k - wait for the right moment and it’s yours. 😀 Keep it fun.
Parkrun is 100% recommended too. Hopefully you have at least one local to you. It’s a blast, and usually after one, people get addicted! 🏃♀️🏃♂️🏃♀️🏃♂️🏃♀️
Well done on your achievements so far. 👏👏👏
Thank you. I shall definitely chill out and put the stopwatch away.
My advice is to slow down and enjoy the journey - I.e. the run you're on and the increasing distance. It took me much longer than the number of weeks in the plan. I found I needed 2 days between runs too and repeated weeks that didn't feel comfortable first time round.
Maybe plan some new routes and different music or podcasts so you have something to look forward to.
And most of all don't be too hard on yourself. Relax - you can do this and the time it takes (to get there and to do the run) really doesn't matter.
Yes. I have found I run better with a 2 day gap. It still 3 runs in 7 days lol. Slow is the new fast lol.
Absolutely and we 'mature' runners can do our own speed in our own sweet time 😊
Download the Nike Run Club app, lots of guided runs of various times and distances, with the encouragement of Coach Bennett to get you through, plus interviews with various famous runners. I’ve used the NRC App since graduating and found it excellent.....you can still use your own playlist, just like C25k and it’s free too 👍
Thanks for all the advice. I completed a 6k yesterday taking on board your comments. It was certainly an improvement. I ran slower than usual on a new route and just listened to the sounds around me other than Strava giving me 1k counts. Not even earplugs. This sounds slightly ridiculous but I found it difficult to run slowly lol. There was a tendency to return to my standard pace.
It's something that is difficult to learn. My 3km pace is much higher than my 10km pace, but my body often wants to start the longer run at the faster pace. Fresh legs and all that. It takes a couple of km for things to settle down to a nice even plod.
Nowster. I can judge my normal and "fast" paces quite well but not the slow. I find that your initial pace tends to stick as well. Your body gets the rhythm and it wants to stay there lol
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