How to progress?

[ramsgaterunner79]

Ran this morning in freezing cold and in part into the wind which obviously made it trickier. Now on week 2 but like in my first run found it hard to finish each running interval. It was probably conditions etc but should I continue with week 2 or go back and consolidate week 1? Has anyone else found this? Interested in how others have progressed past that first milestone.

[Cornet-Carolyn Graduate]

Well done, you still did it. Carry on and make sure you go slow, warm up well in the cold. 👍

[ramsgaterunner79 in reply to Cornet-Carolyn]

I walk a bit before I start to get to where I want to run but probably either walked too far first or wasn’t at right pace again. Thanks. I’ll think about that for next time.

[IannodaTruffe Mentor]

If you finish all parts of a workout then you are ready to move on, otherwise just repeat until completed, then move on.

It is all covered in the guide to the plan healthunlocked.com/couchto5...

[ramsgaterunner79 in reply to IannodaTruffe]

Thank you

[runswithdogs Graduate]

You're doing fine. There wasn't many runs during the program that felt easy for me, it's normal. You completed the runs in the session, you're ready to move on to the next one.

[ramsgaterunner79 in reply to runswithdogs]

Thank you

[GoogleMe Graduate]

Depends what you mean by 'hard to finish'. If you mean it was hard to finish, then you're fine (but you almost certainly need to slow down a bit so it isn't quite so hard and you start to develop a pace that will keep you running for 30 minutes)

But if you mean 'I stopped running before the end of a running interval' that particular session needs to be repeated until you can run for all of the running intervals (ie you have (at least but likely not more than) three more Week 2 sessions before moving on to Week 3)

[ramsgaterunner79 in reply to GoogleMe]

I think I still have pace issues as I was ready to slow down into recovery walk a few seconds before Sarah Millican started talking again. I’ve definitely improved and I’m able to finish all parts of the workout but I think it’ll help my pace if I repeat week 1. Thanks for the advice.

[GoogleMe Graduate in reply to ramsgaterunner79]

Aha! You think (as most people do before they start) that 'running' means 'faster than walking' It's a different *motion* and has different impacts on the body (cardio, bone density) and for some of us beginners, we are not going to be running faster than we walk... again, it is about building the ability to maintain that running motion for longer (and a lot of that is in your head)

Smaller steps can help if you start to struggle at the end of a run interval.

If you do actively want a programme that is about pace (and some do), you need a different one to this app/podcast. This one absolutely is not and most people do not run 5K in 30 minutes at the end of it.

FWIW It took me somewhere between 12-18 attempts before I completed Week 1. Every other session was completed on schedule. It's not a linear process (as people discover when they have a tough run somewhere in weeks 7-9)

[ramsgaterunner79 in reply to GoogleMe]

I’m very much a beginner and carrying weight too so def right program. I think I start off too quickly sometimes which is making it difficult to maintain. When I use slower music it’s easier as I get that gentle jog type pace. I’ll get there just wasn’t sure whether to move on or consolidate that’s all. Thanks for the advice. It’s appreciated

[GoogleMe Graduate in reply to ramsgaterunner79]

If you use the podcast presentation, it comes with appropriate music. (Not necessarily music you'd choose to listen to back on the couch, but appropriate nevertheless)

Enjoy the programme - you're doing really well.

[ramsgaterunner79 in reply to GoogleMe]

Thanks

[ebcroquet]

I think you will be fine to move on just keep the pace really slow and steady - don’t go out too quick and you’ll surprise yourself 😁

[ramsgaterunner79 in reply to ebcroquet]

Thank you.

[Jayparr Graduate]

In on week 5 due to do day

20 min run bit worried I can't find her to end

I've been running on treadmill as weather been so bad at times and I don't have street lights where I live and very rural

Keep up you get there

[ramsgaterunner79 in reply to Jayparr]

You too. Keep going. Thanks

[I_can_run Graduate]

Everyone will say slow and they are right! We didn't go any faster than waking week 1, and while there is a danger in timing our efforts because it can lure you into overfocus on performance I do it anyway and I know by week 5 we haven't improved speed noticeably at all, but we can jog for so much longer than we could at the start! Warm up is really important I think...nice and brisk gets your body ready for the 'running' bits. Good luck!

[ramsgaterunner79 in reply to I_can_run]

I agree completely. Good to know that it doesn’t hinder when you get further through the process. Thanks