So tonight was W7R2- after the disaster that was W7R1 I was absolutely determined to crack the 25 minute run but f**k me it was hot! On the advice of someone on here, I listened to my own playlist having done the W7 podcast once and found the music very unhelpful. That part of the run was better and was feeling pretty good until about 15 minutes in (again!) and I was absolutely steaming.
I was wearing short shorts and a very thin nike dri-fit t-shirt so literally couldn't be wearing less clothing unless I was naked (which would be a public safety issue so we won't go there) and I still felt like an ant frying under a microscope. Just couldn't do it. Took a 30 second break and then started up again before another 30 second walking break a little while later. Think I ran for about 30 minutes total but just CANNOT crack the continuous runs. I'm wracking my brains but I can't for the life of me think how to improve- I pace myself nice and slowly so it's not that I'm going off too fast and exhausting myself.
Has anyone who's conquered week 7 got any tips? I know everyone finds it tough but I REALLY want to show the 25 mins who's boss on Tuesday and then push on to week 8. I haven't had to repeat any weeks thus far on the programme and I really don't want week 7 to be the first. Help!
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Jany
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W7R1 for me today. I think the only way I survived the 25 minutes was by starting at 9am and planning a route with plenty of shade. Even then I was really struggling at the end - but maybe try and start earlier and go for the shady thing. And take some water that you can throw over your head 2/3 of the way round.
Yes I ended up throwing some water over myself also. I must have been so hot as it soon evaporated. You will get there, it is making it tougher with this heat. I found the music quite uninspiring on week 7 run, not that it has ever been that great!
Can you go at one or other end of the day when it is less hot?
It might seem paradoxical but I found it more helpful if I couldn't run any more to walk and keep walking to the end of the podcast, rather than doing a walk a bit, run a bit again. I have stuck to this policy since graduating apart from a couple of occasions and it really didn't seem to do the business if I let myself stop or walk when I was supposed to be running and then started up again - I feel more positive if I say "Right that's it for today" and walk the rest.
I feel less hot wearing cotton than I do in supposedly technical fabrics.
Were you wearing a cap? We were out today and it was incredibly hot, which makes it harder, but since about week 6/7 I've been wearing a peaked cap to keep cooler (or dryer in the rain!)
I can't face the thought at all of running in this heat so haven't been out for the past two days, so admire you for going out for your W7 runs. I did my W7 runs in light rain and definitely find it easier when it's cooler, there's no way I could run in this heat. Have you tried taking deeper breaths and going a bit slower when you're tiring at 15 minutes as Laura keeps saying the speed doesn't matter. I really think when the weather gets cooler you'll be able to do this much easier.
It is very very hot, I cant cope with running in this heat ,so I ran late this evening instead and actually enjoyed it.
You were so supportive to me a few days ago .Please dont feel bad , you may be disappointed now but you know it can be done and you're going to get there next time. Go out when its cooler. I look forward to hearing about your success next post I need to know its doable cos I am running 25 mins next and im pooping my pants already.
This time of year I'm running at night. I woke at 6.30 today and its already HOT. Friday night I ran just after 9pm. Not brilliant after a long day but it was so cool and lovely out there.
It sounds like you have a gremlin my love. Just give him a kick up the backside & run through it
Good luck
I can remember my week7 runs and really didn't enjoy them as much. Looking back I have put it down to a few things...
1. The euphoria of doing W5R3, then seeing a big improvements in W6.
2. The realisation that there is meant to be no more walking.
3. Overall adjusting to continuous running, its not an easy thing to do.
All you have to really do is go out, do your best, then do just a bit more, you've got what it takes physically, you just need to trust in yourself.
I'm afraid I don't have tips but do sympathise. I have found adapting to the continuous running difficult. I had my first failure at w7r1 but managed to stagger through to w8r1 (but that was when it was much much cooler). Then I came down with a bug and couldn't run for a week. I set out on Saturday morning at at 8.30 to try w8r2 but like you I got to 15 mins and felt like my brain was going to boil. I walked the rest of the way and went back to interval running yesterday (w6r2) but went out really early and was drenched in sweat with a head like a lobster when I got back. I have decided that I just can't run far in this heat. I am sure it won't last long but while it does I am going to do interval runs from the earlier weeks. That way i build some strength in my legs and when it gets cooler I will tackle the longer the runs again.
I think you just have to give yourself some latitude with this weather and i think you have been unlucky to hit the difficulties of the longer runs just as the temperature has soared. Don't be too hard on yourself and keep running (and walking if you want to!)
The heat is probably playing a major part in your struggle. Can't make any suggestions about that apart from be sure to take water with you when you run.
I think many of us struggled with week 7. I know I did.
It's partly the shock your body is getting, to have to keep running for so long and partly self disbelief.
You just have to grit your teeth and push through it. Most of all keep at it and you'll get there. That's a promise
I struggled with my first run of W3 this morning because of the heat and it was only just after 6 a.m. - I came home hot and sweaty. I may end up using the treadmill indoors for a while if the heat gets any worse. Good luck with the rest of the programme.
Thank you for your comments everybody- really perked me up! And, I'm delighted to say that I headed out early this morning (so it would be cooler) and ran for 31 minutes! Obviously really pleased until I headed to my osteopath for an appointment who told me that I shouldn't really be running at all! (I have no intention of stopping, I'll just have to up the number of times I swim as well). Anyway, thanks again for the support!
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W5R3. I can't believe what I just did
W5R3 - awful. I simply can't do it! 
I can't do the long runs without a walk in the middle!
I can't run without a football!
When does the running become a habit? I can't really say I miss it yet.
