Couch to 5K
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Need some encouragement

So after failing my job related fitness test in December ( 1st time I’ve ever failed ) and with my big 50 in 3 months I started C25K a few weeks back . I haven’t done any real running for 10 years . Weeks 1-4 were tough but ok , week 5 day 1 was tough but I’ve just done week 5 day 2 and it almost killed me especially the first 5 min run followed by 8 mins. I’m dreading day 3 already and really don’t think I can start with an 8 min run straight away . Any encouraging tips ?

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Slow down.

If you have read the guide to the plan, healthunlocked.com/couchto5... then you know that you are not required to run fast. This is difficult for those who have previously run to grasp, but is based on sound science and you have to accept that you are not going to recreate what you did in your thirties as you approach 50.

If you cannot hold a clear ungasping conversation as you run then you are running too fast.

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You can do it, look how far you have already come.

Take it slow and steady. The programme has you ready for each next run. Trust in the programme and have faith in yourself.

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Some days it just sucks. We are humans, not machines after all :)

I'm doing the whole C210K programme again from scratch and am really shocked at how much pressure I put on myself first time around to "succeed"

Stress won't get you far - but just relaxing, slowing down and actually focusing what your body is doing rather than on the "chatter" in your head will :)

I differ with my good and much esteemed friend Ian on one point - I never have and don't think I ever will, no matter how slow I run, manage a conversation. I'm more than likely in a tiny majority. Asthma is certainly a factor - though since taking up running I haven't needed my Inhaler in well over a year - and maybe some other thing. All I can say is I breathe VERY hard and fast but it's not torturous anymore and I am well pleased to have a 5k in 33 and a bit and a 10K in 1:20 and a bit :)

However - it's the same principal underlying both our viewpoints.

SLOW Running is key in your early days :)

Wishing you many happy miles in your future ☺

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Thanks guys sound advice from you all. I do think I should make a conscious effort to slow down. Im my fitter past I used to do 10k in 58.5 and you are absolutely right there is not a hope that I will be recreating that . It’s the frustration I think that the natural level of fitness and the speedy improvement I enjoyed in my 30’s is simply not there and will take longer. I’m pleased to report though that my breathing and heart rate recovery at the end of running is pretty quick so I may not be as bad as I think however my legs are another matter 😂. I hadn’t read the guide before so that helps . Slow and steady will hopefully win the race .

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Work on speed after the program. There's plenty of time to get faster, for now completion is the name of the game. Happy running

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Jules your doing great to have got this far. You have done the distance so you will be fine. Just drop your running pace very slightly. As you have had no problems doing it as a brisk walk and you are only looking for a steady jog not a sprint.

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