Wk 5 blip

[hopefulrunner]

Hi everyone. I need some advice. I completed week 4 of C25K, all okay. Then got as far as day 3 of week 5 (20 min run) and haven't been able to crack this. Now the mornings are cold, dark and wet, this is adding to my struggles. Tried evenings, but doesn't work. Any advice please on how to push through through week 5. Thank you!

[Bluebirdrunner Graduate]

Don't worry hopefulrunner ...

You don't mention what the problem is, are you running out of steam..?

Have another go, have a positive mindset, this is doable Start the first five minutes at a really slow pace, think of it as four chunks of five minutes...which you can do😊Find somewhere flat to run if you can and go steady, steady leaving something for the last few mins.

It might be an idea to do wk5 r2 again first, if you want to as a build up to a successful R3.

Its all about stamina now and you have done the groundwork so take a deep breath go slow and do it..😊x

[runswithdogs Graduate]

You've got this.

I had to repeat that run as well. The thing is you can physically do it - you've done all the groundwork in the runs prior. Now you just have to convince yourself mentally.

It could be time for a new route. Something scenic, flat, etc. This can help if there's a place on your regular route that you start to stall out at.

Also, start off really, really slow. Even if you can comfortably run faster, try running slower to save some gas in the tank for when you're struggling.

If you do hit a rough patch, try a mantra. Something to distract you to get over the hump. There are loads if you google them. I like 'slow is smooth and smooth is fast'.

Distract yourself with a problem. Maybe a work problem, think about your Christmas shopping list... Anything to ease your mind off a few tough minutes.

You'll nail this run. I'm sure of it.

[Millsie-J Graduate]

You can do this! Don't let any of those gremlins tell you otherwise. This is now the psychological element of the programme where you need to BELIEVE in yourself.

Go for it thinking positively, then post us on your success! I know you will get there, if we have been able to do it, then so can you.

Go runner! 🏃🏼‍♀️🏃🏻🏃🏼‍♀️🏃🏻

[davelinks Graduate]

Stop over thinking it! And that you can't do it! You will! Go out and nail it!😊

[Razouski]

Are you using the podcasts at all. I would have found it hard without Laura urging me onward. I'm sure you can do this if you take it slow and steady. Good luck.

[hopefulrunner]

Hi everyone. Thanks very much for your great tips. Can anyone advise on the best podcast to use? I was using the BBC C25K app, but it's a bit temperamental and not a great motivator. Razouski mentions Laura. What app is she on? Thanks

[drewk1]

NHS couch to 5k podcasts

[Hidden]

I'd second everyone here. Take it slowly. Sometimes you might be running at slower than walking pace. And ignore the Gremlins. You are prepared for this physicall. Laura is the voice of the nhs C25k podcasts. She is my new best friend. I found that she would chip in at just the right time, with just the right comment to keep me going. Good luck !

[hopefulrunner in reply to Hidden]

Thanks. I have an android phone (no I-tunes) . Any good apps for android?

[Hidden in reply to hopefulrunner]

Hi there, you can download the podcasts as MP3 files that should work on your phone. I haven't used the app but I think that should also work on android. Cheers

[run-forest-run]

Hi Hopefulrunner,

I know this weather can be difficult but keep going and push on through! You can do it.

The first 20 minute run is tough so go back a run or two then try it again if that helps.

I see that you are 2 miles from me. I find that I am most motivated if I go to one of our lovely woodland parks to run where I am too busy looking at the scenery and forget how tough the run is or how long I have been running. I find a rec very boring to run on.

I run around 9.15 when it is light and starting to brighten up. Can you run later in the morning or are you fitting it around working hours?

There is also the athletics centre along the road where you can use the floodlit track? They will charge however.

I find the music keeps me motivated so try and download the NHS version if you can (the BBC one has problems).

I am on week 6 run 2 but it has taken me around 9 weeks. Just keep going