40 sec nightmare

[Tinazb]

Hi

Just done my first run and after about 45 secs of each run was shattered ( haven't run in about 30 years). I have to admit I stopped each time and walked till the next run . Any tips on going till the 60 point ? I would prefer it if the app counted down, can this be programmed ?

Thanks for any advice as I really want this to work

[runswithdogs Graduate]

You did great. That first run is a bit of a shocker. You don't know what to expect and your body is surprised. So well done!

As for completing it, can you slow right down? Like really, really slow? I find often I start off with gusto and need to remind myself to slow down. The aim is to complete the intervals, no matter how slow. If a run takes you a couple tries to sort out don't fret. The program will work for you. Some of us need to repeat runs, repeat weeks, add extra rest days, etc. Slow and steady is the name of the game.

Happy running.

[GoogleMe Graduate]

I used the podcasts - would have thought the coaching script was similar.

My strategy, as someone who also found the 'Week 1' session challenging was that if I got to a point where I had to stop running within the 60 seconds, I walked the rest of the session. That built up an attitude of completing the run sections and gave a clear marker for progress, clearer than trying to work out how much of each run section you've completed (as you've said)

So... how to make that full 60 seconds... slow right down as runswithdogs says, first and foremost. Bear in mind, implausible as it seems right now, that you are trying to lock onto a pace you can sustain without stopping for 30 minutes, never mind 60 seconds. Think 'running motion' rather than 'sprint'. Taking smaller steps can be really helpful and if you are getting really really desperate and time is almost up, run more or less on the spot if you have to. It's about building up the right attitude (since obviously you were not injured or utterly spent if you could keep walking and were ready at least to attempt another run segment) I also realised in long retrospect that it would have been helpful to slow my *walking* down too. I find it helpful if it is feeling tough to do a long breath/blow *out*

Finding week 1 tough doesn't mean they will all be that tough... it took me weeks and weeks to work up till I could do the full session, but all my other weeks were completed in the required minimum three outings (not necessarily easily!)

[IannodaTruffe Mentor]

Slow down. You are not trying to run as you did thirty years ago and the chances are you never will. A gentle jog is all that is asked of you.

You don't say, apart from being shattered, what stopped you, but slowing down is nearly always the answer.

Well done. Have a rest day and have another go. In a few weeks time you will be amazed that you found these runs difficult.

[rolysmate Graduate]

I had similar problems when I started with this and then I read a post about SUSTAINABLE PACE (put that in capitals because it's important) and it was then that I realised I was trying to run beyond my abilities/to fast.

So I slowed it right down (snail pace minus 1) and low and behold I was able to do it, so as others have said slow it down and "run" at a pace that you can do for the full time (sustainable pace)

As you get going over the coming weeks your strength, fitness, pace will quickly improve

[Tricky2836]

Well done on starting... You will get there, like everyone else has said nice and steady is the way to go and enjoy it 😉

[Oldfloss Administrator Graduate]

Slow and steady.... as slow as you like, and keep posting!

[Tinazb]

Thanks everyone .. next run in Friday so slow and steady it will be

Joining a couch to 5k club on Monday so think that will be a great help

[raenicholls]

Well done for starting. Really really super slow is better than stopping so I'd slow down until you are just about running rather than walking for the run intervals. Good luck.

[Kippinsimpson]

You did amazing!! Just think yesterday you didn't even run- today you ran for 45seconds 8 times!!!! I'm in the same boat- lol I really reaaaalllly struggled to reach 60 seconds- you can do this. I run my son walks next to me 😂😂😂😊

[nikkiwabit Graduate]

I am afraid I am just too pigheaded to give up! Seriously I think to myself "you have done x and there is only y to go, it would be such a shame to not do the extra y after having done x" not for everyone but.....