Feeling defeated:-(

[hannahlaura1984]

Just attempted week 5 run 3 and I could only do ten mins!! Disappointed in myself in all honesty.

[Irishprincess Graduate]

At this stage in the programme it's a mental as much as physical challenge and the mental bit can play havoc with our runs. You got out there and ran for 10 minutes. Great. Have a day's rest and go again but keep the mind gremlins locked up. You can do this as each run has prepared you for the next one.

Just think of all of us waving at you and cheering you through, think of the great post you're going to write afterwards and relish how epic you'll feel when you've finished (after the run not after writing the post 😏)

[2Fit2Sit Graduate in reply to Irishprincess]

As Irish princess says do not let it get to you, you do not say that you stopped due to any physical issue so i assume it was the Gremlins .

If you read my last post you will see that they affect many of us .

They need to be tamed or better still beaten with a large stick you have done 2 x 8 mins with a little walk in between so its only a small step up from walking for a couple of mins .

Just remember week 2 and how an extra 30 seconds seemed and you did it and moved on you can do this don't dout yourself

[Whatsapp Graduate]

I can't really add to the advice given so far, which is spot on. But forget that practice run. After your break, go out again, and dig deep. I know you can do this. It wasn't physical exhaustion that stopped you and, the game on the longer runs is very much about mental toughness and endurance 🏃🏃🏃🏃🏃🏃

[TizLiz]

This might sound totally mental but I had a truly terrible run the other day, amazingly I finished it because I started trying to think of as many animals beginning with A, and then B and before I knew it I was done. I guess it keeps your mind off how your feeling. Like I said, a bit mental...but worked for me!

[DawnRun in reply to TizLiz]

I do something like this too, but its swearwords beginning with 'A' then 'B' etc, it's ok as long as you internalize it and don't start shouting them out though as you are running.

[TizLiz in reply to DawnRun]

That is truly hilarious! I will definitely be trying that variation out!!!

[DawnRun in reply to TizLiz]

It's helped me so far after week 5 run 3. Shame there are only 26 letters in the alphabet.

[Nikkidoodle in reply to DawnRun]

Brilliant 😆😆

[Sandraj39 Graduate]

Just want to agree with those comments above - have an extra rest day and go out again. You can do this, maybe slow your pace a little? I promise you, we all have days like this - I graduated 18mths ago and still have runs where it just feels hard! Don't judge your next run by today's. Good luck🙂

[DawnRun]

Short answer - slow your pace .

Long winded answer-

While it feels disappointing, you will do it and you improved in keeping with the gradual improvements at the start of the course. I wouldn't be disappointed in yourself. Everyone has different trajectories despite this course being one size fits all. You just needed that run out and you will do it next time.

This is the one that, looking at it before hand , if you over analyze it , can look like a step up too far, and it's a toughie alright! in the sense that until now the runs have been interspersed with walks. Also, its that jump up from a nice low number not far from a gentle 5 minutes to 8 minutes which itself is a nice step up from 5 . So you have 2 changes to what you were just getting used to- what seems like a big step up in time and the removal of your walking break.

It would be interesting to know the precise reasons of why they organise it like this but it must be for stamina, its definitely a wake up call. The only way I managed it was to consciously run slower than I wanted to consistently. It's kind of gruelling in a way but the slower your pace gets on this one the less 'gruelling' it feels like and the more you are in control of the run. It's not a 'make or break' run but one that tests you want to do the whole couch25k course! That's my take on it anyway.

[Maddee_6333 Graduate]

Can't improve on the advice given by other except to add - if you can choose a different route when you go out to try it again, then do. If you can't? Maybe pick some part of the landscape and tell it it's history. Tell it it's going down. Then, when you go past it go it can give yourself a little victory cheer. 😀

[Deslys4444 Graduate]

Don't be. You can try it again. I was dreading it. I conditioned my mind to get through 4 x 5 mins. It was tough but I was determined. Don't give up, try again x

[capri0106 in reply to Deslys4444]

Doing the plan with my much better half and the secret we find is pace, don't go so fast

[Beelady Graduate]

I completed c25k last year and had a few of these so you are not alone. It really helped me to learn that even seasoned professional runners have their bad days so for us absolute newbies we are bound to have days when for whatever reason we dont get there. I often found when i next went out I would have a great run and if not a great one always completed it so dont worry, next time you'll nail it im sure and if not just, rest a day or so and go again.

[KattaK]

You just ran for 2 extra minutes than you did on W5R2, thats AWESOME!!!! Stop beating yourself up, its all about slow and steady progression and you just made some! Who cares if you need to take a few more runs and increase it by a couple of minutes each time, you will get there!!

[jaybro28 Graduate]

Don't be disappointed in yourself. You're in the majority with the rest of us! That's the whole point of the program, to build up to doing things we couldn't do before. Keep working at it, and you'll knock it out.

[hannahlaura1984]

Thanks all you lovely people will defo try again. Feeling better

[Gillma Graduate in reply to hannahlaura1984]

Do you ever listen to the radio or an audio book? Can help to distract from anxiety which is v tiring . Keep asking/trying!

[hannahlaura1984 in reply to Gillma]

No because my ear phones keep fallin out and it annoys the hell out of me 😂

[Gillma Graduate in reply to hannahlaura1984]

I had to get the ones with rubbery plug-in bits as I couldn't keep the other sort in. They are a bit like earplugs with holes! Will try to look them up and provide link. In case.

[Gillma Graduate in reply to Gillma]

Sorry can't find exact same ones - they were fairly cheap and had a selection of tips different sizes, They came on a see-through plastic tube. They aren't perfect but make the difference between running with entertainment and not. Good luck

[KKThomas Graduate]

Don't be too hard on yourself. I bet you couldn't do 10 minutes of running when you first started. Just try again on your next running day. It's not a competition you are just trying to get better for you. You can do it, it just might take a bit longer. Good luck you can do this.