think you would be able to slow the pace down a bit more? that should help you get further for sure. try and run comfortable so you can easily talk while you do it.

Sounds like you are creating your own mental barrier. The runs in W6 are longer than W5R3. Even W5R2 you were moving for 21 mins ( not including warm up/ down walks). The walking part of the interval runs are still exercise, just at a slower pace to reduce you heart rate. So the step up is not as big as it seems.

The reason people are scared of the 20 min run is because, though their body is ready, their mind is full of doubts. You need to be strong and push through those doubts. You can do it - you just have to believe in yourself.💪

Slow down, pick a nice , different route. Hydrate well the day before, and go, go, go. You CAN do this, believe in yourself runner!

No! You must not give in! Never give in to the gremlin's, do as others have said and push through with more grit & determination!

I did too and I walked for about 30 secs at the midwAy point. It's a big leap and looking forward to the "break" runs for W6R1&2. Thought I might try out parkrun for R3 as will be easier to run with others as hope crowd will pull me along. and can finish with 5 min cool down walk.

It appears that all I think about when running is the running... the aches and pains, how long is left etc. Even listening to music isn't distracting enough.

I have now downloaded Audible... hoping listening to a book will be better... we shall see on my next run.

Walking means that at all times you have contact with the ground. Running should see both feet off the ground on each stride.

If slowing down is not working then step outside the programme for a while and just add a couple of minutes to your ten minute run, then another couple, until you reach the twenty.

Don't ever look to see how long is left of the run.

I would suggest that the problem is mainly in your head. You don't say why you stopped, but unless you are in pain you keep going.........that is what runners do. If you are exhausted, then slow down. Above all, BELIEVE. You can do it.

You shouldn't really be moving on to week 6 until you have managed to run for 20 minutes non stop. LannodaTruffe has some good advice here. Also, l wouldn't attempt a Park run until you're actually ready to run 5K. You will push yourself too hard to try to keep up and perhaps injure yourself. There's no rush. Take it slow and steady. Many of us have completed the programme and didn't manage to run as far as 5Km. All you're aiming for initially is to run for 30 minutes non stop.

Thank you all for your advice. I am definitely taking it on board. I think I am pushing myself too hard because my boyfriend runs and I keep comparing myself to him. I sat him down today and we had a chat about him being supportive. I have decided to step out of the programme and focus on running distances. Hopefully listening to an audiobook will also help.

Hello Dimple - qualified running coach here. Can I ask a few question to see if we can get to the bottom of the problem and then work a way through:

Are you getting puffed out (i.e. Red faced, not able to speak,) or are you legs giving up (buckling)

Are you having rescdays in between runs

Are you warming up before the run

Are you filling down and stretching after you run

Any particular medical problem that may stop you

Any particular things happening to you body you may need to mention eg heart rate pounding, chest tightness like your bra has shrunk??

Let me know and we can try and adapt c25 as it is only a plan not a prescription

Take care b

I found R3W5 really hard but the following interval training of W6R1 and R2 easier. Up to then, things had been progressing well. I thought I'd find the next long run of W6R3 and following weeks really hard.

However after a longer break due to the heat wave, I completed W6R3 Friday, going very slowly, especially the last 5 mins! I then did W7R1 on Sunday, again very slowly but felt bit better than W6R3.

I think you need to go slowly, don't worry how slow your going ATM, you're out there and doing it.

Speed and increased distance can be built on later.

Slow and steady is the way to go. You can do it!!

Dimple, you didn't tell us you were missing rest days........that explains a lot. When you run you create micro tears in your muscles, which repair and strengthen on your rest days, NOT while you are running. No wonder your legs ache. Barbara's advice is sound, but if you take at least one day between runs, then the problems will be in the past, I am sure.

You can do this if you just follow the plan.

Dimple

Lots of good advice above. Missing rest days is like farting in church (not exactly sacrilegious but definitely frowned upon). You need to relax; don't compare yourself to any one else. If you follow the programme as designed (instead of shaving off the corners) then you will succeed and you wont get injured

Hi all...

I have just ran 25 minutes straight without stopping! (Week 7 Run 1).

I took all of your advice on board - had a rest day yesterday, slowed down my pace on the run and distracted myself totally by listening to an audio book - the time flew by!

Thank you so much for all of your advice and support. x x

Well done fabulous effort

It's the same with me,but I have come to understand that its mostly my mind limiting me. Its the same mind game with me at work too. I m learning how to control and rule my mind. I have done it this far to control /tame my eating habits so I will tell it what to do to run all aspects of my life including my running. I just read somewhere that I should do 20 minutes and so can't let it go mentally....yet. Wish you the best!