My heart is struggling a bit..

[Kingski]

Hi all, doing Couch to 5K as training to pass my bleep test-I've passed it before 2 years ago, but seriously unfit now (seriously hoping 'muscle memory' is a real thing!). I'm a 37 year old female with one young child and have mild asthma, bradycardia (resting pulse down to 32 BPM) and sinus arrhythmia with a few ectopic beats although essentially a structurally normal heart. When I run though (at 8.5km/hour while running at 5.5km/hour as my brisk walk), my pulse can shoot up to 190-195BPM (my max should be 183). Today I reached week 1, run 3 and did really feel I was struggling to complete it-my chest often feels like it's tired long before my legs are, and when I've done FARTLEK training previously I have felt like my heart was going to bust out of my chest! Any advice would be gratefully received...am I just pushing too hard too soon?

[Bazza1234 Graduate]

You are going too hard at it!!!!! Re the high HR numbers, the max HR that you have calculated (or perhaps has been told to you by the medicos) is only a statistical average for women of your age - the real max HR for individuals can vary a long way from that - as evidenced by your readings of 190-195.

The secret for you is to slow down your running pace considerably. I suggest that you practice this - warm up with a 5 minute walk and then start to increase the pace of your walk until you feel that you can't physically walk any faster (but not fast enough that you are overstriding which can potentially injure you even when only walking) - assess , can you still talk easily at this brisk walking pace? - if the answer is yes, then move on for this walking gait to a "running" gait, but only running a tiny bit faster than you were walking. This then should allow you to run while still able to talk easily ( slow running like this will probably be difficult in the leg muscles department) . The moment you cannot talk easily is when you are running too hard for your current level of fitness. If you cannot walk at your fastest walking pace without losing your breath control, then you are going to need to continue walking until you get fitter to be able to undetarke a running programme.

[Kingski in reply to Bazza1234]

Fab thank you, great advice-it's always difficult knowing how fast to run and I don't want to 'cheat' as such, but it looks like my body can't cope with the pace I've set just yet so thank you!

[davelinks Graduate in reply to Kingski]

That's not what c25k is about! don't try and set a pace, go out and run very slowly, just above the walking pace, with what's comfy for you, no more! And no, you're not cheating, slow and steady gets you there!😊

[Oldfloss Administrator Graduate]

Just slow down, and then slow down more... it is a simple as that.

[Kingski in reply to Oldfloss]

Thanks-I get what you're saying but I'm on a deadline to pass my bleep test arghhhhh....

[Oldfloss Administrator Graduate in reply to Kingski]

May I ask..why..you need/want to pass the Bleep Test?

[Kingski in reply to Oldfloss]

It's part of my police job application. (I was an officer before but left so have to do it all over again).

[Oldfloss Administrator Graduate in reply to Kingski]

Right😊it makes sense now ..the only issue is..how much time you have..to do this safely...?

[Kingski in reply to Oldfloss]

I'm not sure-that's the problem. I've asked the force I'm applying to twice but haven't had a response to that particular question-I'm guessing they don't know as they've had to change their plans re intakes already due to lack of money. I'm estimating I have a minimum of 2-3 months, looking at the next stage of the recruitment process, but I just don't know so I don't want it sprung on me and not be ready. (I previously failed it two years ago and passed it second time around so they do give you another chance if you fail).