Couch to 5K

Challenging W8R1

I thought that by now running a longer distance would be getting easier. I can manage to do the run without stopping, without getting stitch and without gasping for breath but it is still a struggle. Very much mind over matter to keep going and get to the end. There is no way that I can attempt to go faster (as suggested by Michael if you feel you can). Hoping that I feel more confident by the end of W9.

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I was the same...i have to be honest i have told Michael Johnson to F off on more than one occasion 😂🤣 i never did find the energy to speed up!!!i only graduated a week ago BUT...i am finally finding that i am speeding up just a tiny bit now that i am off the app & running 30 minutes by myself...it IS getting a little bit easier 😊 you havnt got lon to go!!!

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This made me chuckle. I’ve also thrown a few choice words his way 🤭🤗

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It is a challenge to get through each of the runs during the programme but I promise it will get easier and your confidence will improve over time. Running is a funny old business. You will always have good runs and bad runs but over time you come to learn that a challenging outing does not mean you wont have a fabulous time on your next run. Chin up, the podium is waiting :)

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Well done Mulberry on reaching Week 8...😊

Now the runs are continous and getting longer, try starting nice and steady and relaxing into them. Forget about speed, a steady sustainable pace is better than fast running that leaves you puffed and struggling.

During the first few minutes of your run, your body has to take on extra oxygen to cope with the exertion. It can take 10 mins for the oxygen to get fully into your bloodstream and then you will feel more relaxed.. it is a known phenomenon sometimes referred to as the toxic ten. There is a post about this here..

healthunlocked.com/couchto5...

A longer warm up and taking extra rest days will be helpful too...

Once you have graduated and can run for 30 minutes comfortably you will be stronger and naturally start to get quicker.

Good luck with Week8 R2... You are doing brilliantly 😊x

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I’ve decided to do W8R2 on a completely flat circuit so Incan pace myself better. My usual route has a few ups and down & I tend to hold back in case I don’t have enough in the tank for the uphills after the half way point. If I run on the flat, I won’t need to worry about that at all.

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Good plan...new routes keep things interesting too!😊x

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I hate to say this, but I graduated before xmas and have now done 10k a couple of times. But I still find it a struggle, it is not even the distance sometimes, as I have found 4k a slog at times. Maybe after a year or so it will get nice and fluid :) I suspect that we are always running near the top end of our curve of endurance and it'll only feel easier if we learn to dial it back a bit. Easier said than done though.

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Maybe Inshould go back to week 6 and do a run, just to show myself how far I really have come ?

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Don’t worry, it does get easier with time and added miles on your legs. When I graduated c25, I remember having a hard time getting past 7 until I realized I was pushing way too hard for the longer distances. Dialling the pace back just a bit allows for much longer, more comfortable distances.

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It's only very early days though isn't it Six weeks of running. What's that in the scheme of things?

You have to build up fitness with time, so be patient, go slow and steady and you'll get there eventually. You can't suddently get fit! No short cut sad to say. Just plugging away

You can do other exercise on non-run days to help with strengthening, a good walk, swim, dancing or gym/home based exercise is all grist to the running mill

Never give up!!!! it's so worth doing. We all start at the beginning but it seems that in no time at all we've gone far beyond what we ever set out to do.

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I'm not quite there yet but I do think it is very much a mind over matter issue.

I've heard that the body often wants to give up at 40% done and there's always more reserves than we think and I think it's true.

It's all down to how much you want it 🌟

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When I started jogging in my early 20s (Indidn’t keep it up until I started again in January at age 58!) I was always told to keep something in reserve just in case I need to run away from a dog or even worse a human predator!

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