Wk7 D2 and hit a wall. Need advice /encouragement. Should I slow down the running pace? Stay at this stage? Can't see myself progressing.

[MarkMD123]

I ran my second 20 min session today. It felt much much harder than the last one and felt awful after. I have been running 2-3 timed a week, walk 5.5kph, run 8.5kph every session. I'm 6'1 and about 95kg (14st 13) Hit a physical and mental wall. Any advice or encouragement welcome.

[Hidden]

Are you doing the NHS C25K programme? It's just that week 7 is a 25 minute run each session. Anyway, that aside, it sounds as though you need to slow down quite a lot if you're struggling with 20 minutes at this stage. The 'running' sections are just supposed to be a light jog and many people on this forum can walk faster than they can jog. The plan's running 'coach' is Laura and she talks you through it all on the podcasts, giving excellent advice and encouragement. There podcasts can be found on the NHS Choices Livewell website. Good luck with your runs and best wishes.

[nrg_girl Graduate]

Like fitmo, I would say to focus on pace. You want a pace where you can finish the amount of time in the interval rather than focus on a particular distance. You will possibly be running slower than you can walk, but the idea is to create the stamina to go for longer times.

The other things is that sometimes you have a bad run. And it's not always obvious why. You never know, the next session might be fine. I had a few over the weeks where I wanted to backtrack on the plan, but just tried the next session and it was ok. I would say if you complete a run, regardless of how hard it seemed, move on to the next one. Good luck!

[achydunlin]

I think that's a fast pace. I would agree with the above and slow down quite a bit. If you're out of breath then you're going too fast.

[Poppy2010 Graduate]

Hi! I remember finding week 7 the hardest, try reversing your route or changing it - I was hitting the same point and feeling 'I can't do this!', by changing my route I didn't pass the same point at the same time and was able to defeat that little voice in my head... or if you are on the dreadmill try a run outside, sun showers, wind and rain make great distractions!

[Bazza1234 Graduate]

You have quite a gap there between your walking and running paces -- plenty to slow down your running just a little. Think to yourself as your run: " Can I finish this task at my current pace???" If you suspect that you can't. then you need to slow down to a pace where you cna comfortably finish the task.

[MarkMD123]

Thanks all. I took your advice on slowing the pace down. My next run was for 25min non stop, I took it at 7.5kph and lo and behold, made it through. Not only that but I felt strong enough to ramp up to 8.5 for the last minute! Yesterday I did 28min run at 7.8 but needed to slow down to 7.5 for the last 5 minutes. So I think I've found my pace. Will being going for 30m on Wednesday and feel positive. Indeed, at this stage, it's about breaking psychological (and physical) barriers, and not about speed. Thanks again for you advice and support.