started C25K last May and graduated but found afterwards, I could only manage 15-20 mins - mindset problem! Did it again in January and graduated again. To avoid same mistake, someone on here suggested NRC, (thank you), as I discovered I needed constant coaching, as my head cannot be left to roam free - I end up thinking about stressful life and stopping running!
I have still not reached 5k. I’ve started to follow the NRC 5k plan. I’m on the 5th week of it and tried to do the 36 min interval speed run. I didn’t make it. The coach on this one kept telling me when I’d done every 30 seconds into 4 minute intervals and I found it very demotivating. Ended up switching off the app and continuing with music but, after 5-8 mins, same old problem of head taking over and I stopped. Total time 26 mins but only about 3k as I kept stopping..
I’ll give the next run in the plan a go but, wondering if I’ll ever get to 5k. Is this normal? I’m 57, had never ran or considered myself able to until I started this plan last year - still feel like a bit of a fraud saying ‘I run’. I think what put the tin lid on it, was a friend who came to stay, saying their daughter had visited, she runs and encouraged her mum to go with her - similar age to me, not a runner or into fitness, but, went out with her and did 5k just like that. I don’t get what it is with me.
Anyone any tips or anything similar??
Sorry such a long post.
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Sisteract5
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I’ve always been a bit scared of doing one as, unless I have coaching in my ear, I tend to stop. Did watch an interview about Park Runs on morning TV yday …… I feel I need to be better first ….
Lots of people at the park runs i go to stop or walk for a while and quite a few of them finish ahead of me- we overtake each other during their stop/walk or faster run than mine.
I too have been troubled by the pesky gremlins in my ear tell me: your not a runner- your too old- your too slow- you will never get up that hill…. I have learned that I am none of those things and that running is as much psychological as it is physical. I found that listening to podcasts helps to distract me from the negative voices… I find the NRA training plans quite difficult but often listen to the guided runs…. Keep going your doing amazing and please let the forum know when you do reach that 5k distance. Which you will xx
Some runners on here do “Jeffing” which are run-walk intervals. That might be something to try. And Parkrun also allows walking, so that is a possibility. (But I myself haven’t been to a physical Parkrun yet, either. )
I run ultra ultra slow and love that. So learning to run slow was the trick for me and my body (and age and weight) to be able to extend my distance, first to 5k and then to 10k.
I’m actually doing the NRC 5k plan at the moment, as well, but I do think that plan is not geared up to “reach 5k” or “extend your distance” but rather it’s optimised to train you in running your 5k faster. Running faster means, of course, you will extend your distance.
But for me if I were to aim at extending my distance, I would focus on slower running for longer (10% more distance week by week). (Similar to the Magic plan on here)
Not sure that helps. But do hope you find your speed or distance that makes you fall head over heels on love with running (if you haven’t already). I did. 😍😀🏃🏽♀️
Thank you for that. Maybe you’re right re the NRC plan. I noticed that I’m on week 5 of 8 and the last run this week is 5k - I thought I’d be working up to that at week 8. I think it’s my misinterpretation of the plan.Maybe it is my speed. I really do want to fall in love with running - I’ve had one day where I’ve woken up and really wanted to go out for a run. I’m not pressing myself to get that feeling but, hoping it just comes.
Thanks for all your tips - they will really help me.
Speaking as someone who overthinks pretty much everything, it sounds to me like you're building up the idea of running 5k into something so difficult and unreal that you can't possibly do it Sisteract5 .
Fwiw I do better if I break runs down mentally into manageable chunks, and count down what I have to go rather than thinking of it as adding on more. Downplaying and positioning stuff as do-able helps me to achieve it. For example, if you feel that you want to stop rather than run for another ten minutes, then maybe make a decision to continue for two minutes, five times over!
I've never used any audio-guided runs since I finished C25K) so I don't know the NRC plan to which you're referring. However, it might well be that it's designed for people who want to be able to run 5k faster, rather than for someone who's aiming to reach the distance.
When all comes to all, though, despite the C25K name, and Parkrun, and what your friend apparently did, 5k is just a number. It has no mystical significance, nor is it an obligation. The only reason to run 3.10686 miles is because you want to.
Thank you for your thoughts and tips. They have given me food for thought and maybe I need to re-think my approach. Breaking things down may well work for me. Thanks for all the suggestions in your note - really helpful. Thank you
You just need to relax. Slow down and I bet if you were to run at a pace slightly faster than your fastest walking pace that you could run 5K no problem. Another great way is to go to parkrun. It is free, every Saturday morning and you can walk, jog or run. Running with others might help you hold a pace. I know it works for me. And parkrun is a great way to meet lovely people.
Thank you - I feel I run quite slowly - I’ve progressed from around 8 mins to 7mins 30secs. Although Strava tells me the time, I don’t really focus on it. Park runs have been suggested by others and I’m gradually warming towards them and I should give it a go . Thank you
Your so welcome. And you’ll be made feel very welcome at parkrun too. I have been living in a town for 20 years. My wife and kids have built up a great network of friends over the years but I only had a few friends. After going to parkrun over the past few years I have met lovely people and made new friends. I can’t walk through the town or bring my dog for a walk without bumping into someone I know from parkrun. It’s a great way to meet people and join a lovely community.
I am definitely warming more to the park run . I’m going to head out shortly for a run before work. Wasn’t decided until I read the forum posts and now feel enthused. So many other things I could/should be doing - hanging washing out, emptying dishwasher but, they can wait! Have a good weekend all and thanks to everyone for the replies or even just reading my initial post - I feel your energy x
There sounds like a lot of negativity creeping in. Maybe, instead of stopping, you can recognise those troubling thoughts and tell yourself "no, this is MY time and I'm going to run!" Tell yourself off almost. So that way, the thoughts that stop you running become the reason to run.
I would guess that the mental side of running is the one thing that people underestimate. The brain is trying to trick you to stop. Part of running is pushing yourself further and that generally means over coming that voice in your head that says "stop". Getting back in control in that split second is a tough ask. It can be done though.
Thank you. You are right - my head just wanders, very easily to lots of stresses and I feel like I should stop, get home and deal with the stresses of those who rely on me. I need to flick a switch and allow myself the time I take when I’m out and switch off. I will try having a stern word with myself next time - thank you.
"I feel like I should stop, get home and deal with the stresses of those who rely on me"
I spent years doing similar Sisteract5 so I get where you're coming from.
However, ask yourself this: If you're out running for five, ten, fifteen minutes more than you are now, will itreally make a difference to those relying on you? What's the worst, objectively, that could happen? If there's a real emergency someone will alert you anyway. If there isn't, it doesn't matter. If there's a possibility that something minor might not work out, change the system or find a plan B.
You're allowed to take time for you and to look after yourself. If you don't, you're not in the best position to look after others.
I’ve read this a couple of times and yes you’re right. I need to absorb, believe and act in the way you’re suggesting. I feel so happy when I achieve something in my running and I need all of those moments - don’t we all!! Thank you for taking the time to reply. This community is a good place to be. Thank you
Does it really matter if you stop and walk a bit? You’re still doing more than the couch potato! I’ve stopped beating myself up about not running continuously. I’m now 62 and managing 3 runs a week. I’ve started jeffing and for me it makes it much more enjoyable. Set the interval timer for 30s :30s. Sometimes I’ll ignore it and run til I need a break and then walk the 30s. Love it.
I’ve not tried that- well not in a structured way. I just so want to get to 5k - not sure why, maybe it’s just something I need to prove and achieve for myself. I know what you mean though and it makes perfect sense - need to lighten up a bit! Thank you
I listen to podcasts when I run, to help keep my mind occupied & stop any worries. It works better than music for me - I find listening to something lighthearted is best, I don't have to concentrate too hard & it doesn't matter if I lose the thread occasionally, but it's enough to distract me. At the moment I'm working my way through 'Fortunately with Fi and Jane' (BBC Sounds). I decide how long I'm going to run for and download an episode that is a bit longer, and they make me smile and keep me distracted as I run. Good luck with your journey
Thank you - that’s great tips for me - my reasons for listening to podcasts are the same as yours . Maybe rather than guided runs I’ll do the timer instead. Thank you
I’ve not used the NRC 5k plan, so I can’t comment on it. However, they have many other guided runs that you might find more useful…the ones I’ve used tend to suggest running at *your* easy pace…which I think you’ll find is what is always being suggested on these forums anyway!
I’ve run C25k twice…reaching just over 3k in my 30 minutes. After consolidating for a while, I started extending my distance by using the Magic Plan timed version…so a short run of 15-20 mins, a 30 minute run…and a gradually increasing long run.
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You can use it to suit you…there’s no need to reach the 60 minute final run. On one of those long runs you will realise that you have reached 5k! I think it took me about 4 weeks…I’m currently taking around 52-54 minutes to run 5k 😊
For guidance I would suggest going back to NRC and looking at their list of runs…you’ll see plenty that say they are ‘easy’, ‘comfortable’, ‘relaxed’ or ‘recovery’ runs…NO speed work needed. You’ll be able to find 15 and 30 minute runs to suit you. There’s even a “First Long Run” which is 35 minutes…no ‘intervals’ included 😉
Don’t worry about what other people are doing…they’re not you. Slow down, listen to your favourite tunes (I like that NRC runs Spotify), and enjoy. We may be running…but the majority of us are NOT racing.
I should say that I’m 67, and didn’t start running until I retired 2 years ago. My pace is equivalent to someone else’s brisk walk, but I enjoy my ‘me time’ plodding along to my 70’s rock tunes.
You can do it, embrace your inner snail and run happy…
I like to have coaching in my ear and I just carried on using week 9 for ages and still use it now and then if I just want a 30 min run. What I did was use the podcasts rather than the app and queue week 9 run 1 and week 9 run 2 to follow straight on and then when you get to the end of the 30 mins and it says walk I just carried on. First for just 5 mins more through the cool down( and then it went into warm up for next one so I used that as cool-down)… then for an extra10 mins and I actually managed 5 k in 41 mins then. I did this for several weeks until I could run 30-40 mins easily.
Then I moved onto Bridge to 10k ( another podcast) and the first week is 4 x 10 mins with 1 min walk breaks and it builds up from that to running for 60 mins. I find the podcast don’t seem to be so “ glitchy” as the App - they kept cutting out partway but the podcasts don’t.
I did 1 park run and hated the huddle at the start and the fact that as well as being overtaken on the right by faster runners ( fair enough) I was also being UNDERtaken on the left which was very offputting. I did managed my PB then on 37:42 which I have never managed again!!! After a fracture and a couple of bouts of covid I go back and redo C25k to get me on my way again. And I’m back to 41min 5ks again now.
Keep going and you will get there. Good luck 💪🏃♀️👏
I think a park run can really encourage you (I don’t need guided runs on a park run) the whole atmosphere is encouraging. There are people who complete it in 15 mins, I did my first one last week and loved it, I took 35 mins and then low down on the results list I saw people who had taken over an hour. There are all ages and all abilities and lots of people stay at the back and lots walk and run - it’s all fine. I was nervous but now I’ve done one I really can’t wait to get back. I only managed a 20 minute run this morning but that’s fine and I always seem to do better in park run day because of all the positivity and encouragement around you. Good luck 👍🏻
Run slower, do a few walking intervals, say every 4 to 5 minutes, then increase the total ength by 2-3 minutes each week. You can get to 5K. Then you can do the same but with 2 shorter runs and one longer one each week to get to 5K. But you can also mix things up to make it less like a chore.
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