Daren't move on

[Mummycav]

Hi, I'm new to running too....I've been doing C25k for about 10 weeks but I'm just repeating week 3 all the time as I tried week 4 a couple of times, 1st time was 'ok' but the 2nd time I was rubbish & went home feeling a failure so I haven't done it since....any tips would be welcomed 😔

[davidhwynn Graduate]

If you've done W3R3 (week 3, run 3) then move on. Who cares if week 4 run 1 (W4R1) is a practice run? Please don't keep repeating W3, you'll get bored and most likely give up. Trust the programme, if it could work for me then it can work for anyone. Please let us know how you get on doing a W4R1 in the next couple of days. (Tag me if you can). People on this forum can help you like they helped me.

[Mummycav Administrator Graduate in reply to davidhwynn]

I am def going to do w4r4 after this morning!!! I will let you know...& tag you

[davidhwynn Graduate in reply to Mummycav]

Great. It's a matter of preference but I preferred the podcasts. No app to go wrong and nothing I needed to peer at, just the lovely Laura telling me what I needed to do. Have a look, see what you think.

[RockysGirl48 in reply to davidhwynn]

how do we get the podcast? I have the App, but it only tells me when to walk and run.

[davidhwynn Graduate in reply to RockysGirl48]

Go to the NHS C25K site and you'll find the downloads. Try downloading your week and have a listen. I wasn't too impressed with the app but loved the podcasts. nhs.uk/LiveWell/c25k/Pages/... If you go with the podcasts I guarantee that you will develop a love/hate relationship with the lovely Laura!

[Wortho in reply to davidhwynn]

Hi, yr post is interesting, I was wondering about a 'stepping stone' for once finished the c25k program nthis sounds gd. I've had a Luk on the link u mention and there's about 5 podcasts. R these the ones u mean?? Stamina/speed/stepping stone ones? Do u alternate each time? Do u still run 3x wk? 😎

[davidhwynn Graduate in reply to Wortho]

Yes, those seem to be the ones. I've only tried the stepping stones one yet but some people on here like Oldfloss have tried and used others. You maybe should tag Oldfloss in a post and I'm sure she will be happy to help. Yes, I'm trying to run 3x / week: a typical pattern for me now is a solo run for about 5K on a Monday, some cross-training in the gym on Tuesday, Wednesday rest day, Thursday at my local running club (just starting some "speedwork" , whatever that is, first week this week & I'll post about it assuming that I'm still alive at the end!) and Parkrun on a Saturday morning. Never thought I'd say it, but I have started enjoying it and now even get grumpy if I can't do it ... so this Saturday won't be brilliant as I'm away and can't do Parkrun!! Enjoy.

[Wortho in reply to davidhwynn]

Great, thank u. Sounds like you're flying. But scared of park runs but hopefully do one afta graduation n c how I get on. 5k still seems long way off but I'll kp goin n enjoying 😀

[davidhwynn Graduate in reply to Wortho]

No, not flying ... plodding! I'm probably the slowest graduate on the forum, but hey I really don't mind and I am very gradually speeding up. Look at the latest results section of your local Parkrun, if it's anything like mine there are people who walk all the way - as I did on my first one. I used to think Parkrun was scary but now know that it's the most friendly and non-judgemental thing you could ever take part in. If you're worried then check out the course at your local event and walk/jog your way round it and see what your time is, that way you'll know. BUT YES - ENJOY!

[Wortho in reply to davidhwynn]

I've just bn searching online for my local park run n i pass it on my usual route, happy days! There's timings / results on there too n range fm 16-50 mins. So will giv a go prob once I graduate. Learnt a lot 2day, thank u 👍

[Gillma Graduate in reply to Wortho]

You could do a 'practice'Parkrun- i.e., do the route either alone or with the Parkrunners. You don't have to have a barcode and can dip out at any time. They're a great experience.

[RockysGirl48 in reply to davidhwynn]

Thank you, I will try that right now.

[Millsie-J Graduate]

Hello and welcome!

You have done great to get to where you are so well done.

If you complete a run move on to the next one. Hydrate well the day before your run and on the day. Try to find a flat route. Go slow and steady, there is no need for speed.

You can do this!

[Hidden]

You really can't fail at this unless you give up. And I agree with David you are likely to do that if you keep repeating the same run over and over. You have well and truly succeeded at week 3 and proved you can do week 4 as you say your first try was Ok. The worst that can happen is you don't quite make it and have to go again. That's not failure as ever run you do is building your strength and stamina.

Think about what makes a good or bad run. Was the bad one a hot day, were you hydrated, had you eaten differently, not slept well, etc? We all have good and bad runs and lots of people have practise runs. Get out there and try week 4. You obviously have staying power to have stuck with week 3 for so long.

Go for it. You can do it.

[Mummycav Administrator Graduate in reply to Hidden]

Thank you

[Realfoodieclub Graduate]

Try the run again but this time make a conscious effort to go as slow as you can. It is very easy In The first few weeks to start off too fast for your body and then run out of steam. It is more important to do the run that what pace you do it at. I find that when I'm ready to quit a run i start to count to 100 in my head while I'm running this takes my brains focus away from the actual run a bit and helps me to finish it.

[Oldfloss Administrator Graduate]

Hi, welcome.... and well done you for sticking with this...but, time to move on

You are not rubbish, far from it, but I should think you may be worn out with all the repeats!

So... slow, slower, slowest.

Week 4...here you come.... Is there a new route you could try... warm up well....shake out those shoulders and hands and fists... put a smile in your heart and start in a relaxed way. Steady and slow, just breathe and try to go lightly and gently... look around, count, make up a rhyme, complies the shopping list for the week... anything except running time!

Know you are going to do this... have confidence in yourself!

" Confidence in your own ability and strength to carry it through"

You can do this and we will all be right there running beside you..I will be the one whispering, " steady and slow"

Post back when you have done the run please

[womblejogger Graduate in reply to Oldfloss]

brilliant advice as always oldfloss, keep going and progress onto the next week, i sometime have bad day but you will also have great days, its the joys of running/jogging/wombling along, i am not fast by any means and there have been times i have had to slow right down as i felt i was struggling to get to the end, but you will make it believe me, have faith in the program but most of all have faith in yourself, we do

[Mummycav Administrator Graduate in reply to Oldfloss]

Thankyou...that's is probably part of the problem, I just go across the road to the park every time so maybe I ought to run other places? Also, I do look at the app all the time wondering how long I've got left!! Someone suggested I listen to audio books??!!

[Oldfloss Administrator Graduate in reply to Mummycav]

A fair few folk do...I just look around...

Then I come on here and bore folk with my posts! I have a tendency to ramble a bit! When I was about to graduate just before Christmas 2015..I made up running themed words to loads of carols.. Deck the Halls was one of my best efforts!

Hide the app somewhere.on your person! Mine is in my running belt!..

[Mummycav Administrator Graduate in reply to Oldfloss]

That's what I need....I have an arm thingy but I keep looking at it...the last part of my run this morning when the rain got heavier & the C25k had finished was better when I just kept on running!!

[Oldfloss Administrator Graduate in reply to Mummycav]

A few of us have this one... you zip it in the pocket.. too much faff then to keep taking it out to peek!!!

amazon.co.uk/FREETOO-Lightw...

[MagicandCastles Graduate]

I'm on W4 too, it's my scary week as seems to jump up quickly! But I've done W4R1 and the sense of achievement is amazing, makes you want to carry on, so just jump in feet first, get some good music on the go and keep trying. It'll come to you eventually and feel amazing!

[Mummycav Administrator Graduate]

Thank you all so much for your advice & encouragement...I'm already chuffed that I'm part of this group...just got back from my run & yes, I repeated week 3 run 3 but then.....the rain got heavier & Iggy Pop came on in my ears & I just carried on running!!! I've just done 2.3 miles...a little walking in between but still...I feel quite accomplished!!!! 🙂🙂

[Bluebirdrunner Graduate]

Did you look at the Podcasts Mummycav? As David suggested they are different to the app as the coach on there Laura does keep giving you encouragement and tips. Laura is a graduate of c25k and the podcasts came out before the app.

There is music which although a bit cheesy is at the correct pace for your runs..and you only have to listen to each 3 times and then move on...

Maybe having a bit more structure would help you...

Well done for your run today and good luck with Week 4.😊

[Mummycav Administrator Graduate in reply to Bluebirdrunner]

I have just looked at the podcast & I thought they were no different to the app but then the music started & like you say the rhythm is running, I'm gonna try w4r1 in the morning so fingers crossed...I will let you know how I do...thankyou for your encouragement x

[Bluebirdrunner Graduate in reply to Mummycav]

Good luck..😊

[MrsDaisyt Graduate]

oh that's a shame if you lived near me I would do it with you, you can do it, keep the faith. Even if you don't manage it the first time don't worry I've been there just Keep trying and every run you get better.

[Mummycav Administrator Graduate in reply to MrsDaisyt]

😟

[Maztink]

One oF the things that kept me going was a sweary mantra. Repeating "you can do it you @@@### " in time to my feet.

I used to work through the alphabet calling myself all the nasty things I could think of.😮🙄. You could do it with nice things too, but the nasty words amused me and kept my feet moving while my brain was engaged elsewhere! !

[Mummycav Administrator Graduate in reply to Maztink]

That's what I need...my brain engaged elsewhere!!

[Mummycav Administrator Graduate in reply to Maztink]

Lol...might try this one as well!!!!!! Ta x

[chrissy7367 Graduate]

I agree that you should take your run slowly. I found that conquering my mind was a big part of the battle. I failed some of the weeks but determined that I was going to do it next time. Remember that you can do this, sticking at the same run is an injustice to yourself. I still run slowly today but I still run and so can you. All the best and believe in yourself

[Mummycav Administrator Graduate in reply to chrissy7367]

Thank you x

[AJ2804 Graduate]

My first week 4 run was OK, then the next one was a bit dodgy. I found the 90 second gap between the 3min and 5min run too short, so I paused the app for about 30 seconds the next time, which was better. I tend to do each run for 2 weeks as I'm oldish (53) and it takes me a bit longer to build up the stamina. (I don't worry if I have to walk a few steps where I should be running, by the time I get to the end of the 2 weeks I can usually do it) Just did wk 5 run 1 this morning and managed it first time - so that was a boost! Keep going, you'll be fine!

[Mummycav Administrator Graduate in reply to AJ2804]

Good idea on the pause...I'll try that one!!! Coz sometimes I feel too knackered to carry on but then other times i could carry on for yonks!!!