Feeling so deflated: So today we finished week... - Couch to 5K

Couch to 5K
85,936 members117,629 posts

Feeling so deflated

So today we finished week 7, it was our last 25 min run and I had to walk loads of it, just couldn’t do it today, I came home, cried and want to pack in, running about 1.6 miles constantly, that’s it and in 2 weeks it needs to be double that, it’s well and truly knocked my confidence, I can’t see how I can possibly achieve this !!!! Plus I started my strava late, I don’t start it until I start running anymore so I’m not adding the 2 min walking sessions on thinking I’m getting extra distance running.

I feel like maybe I’ve bitten off more than I can chew, I’ve 5 stone to lose and never exercised before so maybe this was more than I could ever manage.

46 Replies
oldestnewest

I think you’re being too hard on yourself. The fact is, you’re getting out there, so what if you had to walk, you still were doing something, ok it might not have been what you wanted but it’s better than nothing at all. There are no quick fixes and sometimes you feel full of energy and sometimes you feel like crap and today is just one bad day for you. Please don’t give up, put it behind you and move on, every run or walk, if it’s consistent you’re getting a little bit fitter. It’s not about how fast you can get to the finishing line, it’s just about crossing it.

5 likes
Reply

Wow you’re doing great though! I’m only on week one and dying doing that! How about repeating week 7? I’ve heard that lots of people to that when needed. It’s also very cold today and that made things harder for me the other night. Don’t give in!

1 like
Reply

Thanks, I’m doing it with a running club so can’t repeat the week, it’s either run 28 minutes on Monday or not, today has knocked my confidence

Reply

And there is the answer (imho). You need to run at your speed, in your own time in order to complete this. Do you run every run together or are the next 2 on your own? I feel you need to run on your own in order to complete this.

I am incredibly slow (very gradually getting quicker) but when I see people running at sub six minute or sub seven or even sub 8 minute km’s, I could despair 😩

BUT I run 5k easily now (and have run a couple of 10ks) something I never ever thought would be possible a year ago.

What do you want to achieve?

I suggest running the next one (at least) on your own, going at a pace that you can sustain for 25minutes. Compete with yourself atm, you can do races later. C’mon Miffylou!

6 likes
Reply

Hi it’s done with an official running club, with running trainers/ leaders one for the front pack that have done half marathons etc before and run to and from running club and are clearly in a lot better shape than I’ll ever be, then a couple of leaders in the middle and one at the back with me , I feel bad that one of them is always at the back with me, but the support is amazing I remember week 6 and the 20 min run I had to walk for 60 seconds in between, this week Monday’s 25 min run was a right off, new trainers really hurt me, Wednesday I did the 25 mins and didn’t stop , ran 1.6 miles, then did last run today and really utterly struggled I’ve just got no consistency now we’re running longer, I tried doing it alone but I just didn’t push myself without the encouragement of our group, we have muster points so everyone runs to said muster point then back to the last person which is me then we all keep going, the support is amazing to be fair x

Reply

I don’t doubt the support is great, but the language that you use does not suggest enjoying the fact that you are running (‘I feel bad.....I didn’t push myself... bitten off more than I can chew’ etc)

Horses for courses and I’m not sure this is working for you right now. Feel worried that you are going to drop out when, under different circumstances, you could ace this.

4 likes
Reply

It sounds to me as though you might need an extra rest day or two? Might help with the inconsistency- give yourself a recovery stroll in between runs?

Reply

You need to go at your own pace. No way would I be running with anyone else! That’d stress me out!

3 likes
Reply

O please... don’t give up you have done so well!!! I had a bad day today too but its just for today we all get these odd days where it seems harder than ever! Maybe try taking two days rest! There is no rush on completing the program if you need to repeat a run thats ok too! Just remember how far you have already come as i bet you never thought you would run for 25mins when you started out. So huge well done for keeping going & just think only 2 more weeks to graduation! Slow down a bitincase going too fast! & 😊

3 likes
Reply

If I slow down I honestly think I’d stop I’m so slow, I can power walk faster I swear, I think that’s part of the problem, how slow I am, boooo

Reply

Im slow too but we can build up speed later its a great program c25k & works hang on in there!😊

1 like
Reply

What do you mean "in two weeks it needs to be double that"?

Apart from the somewhat misleading title of the plan, there is no mention of 5k as a target anywhere in the C25K literature.

Less than 10% of graduates reach 5k in 30 minutes and 100% of all runners occasionally have a bad run. What makes you a runner is not covering a certain distance or hitting a particular pace, but that you stick with it when it gets tough.

You mention a two minute walking interval.........if by that you mean your warm up, then it needs to be at least five minutes, especially in this cold weather. No wonder you never got going.

Just chill and reflect on what you have achieved so far. You have already improved the functioning of your heart and lungs and developed your muscles, otherwise you would not have reached this stage of the programme. You have already statistically reduced your risk of a whole raft of life limiting conditions..........you cannot throw all that away because of one bad run.

If you haven't already read the guide to the plan healthunlocked.com/couchto5... please do, as it attempts to help new runners put their efforts into perspective.

You may not get into the next Olympics, but you are improving your health by running and that is the important bit, not how much ground you cover.

You CAN do this.

7 likes
Reply

Sorry it should say 5 mins, we always do a 5 min brisk walk to warm up and cool down, I’ve had a few bad runs where I feel like I’ve let our couch25k group down by waiting for me I’m always always last, I do the program with a local running club and we graduate at our local park run, so on Wednesday nights 25 min run (not including walks at start/end) I only covered 1.6 miles, so I’m needing double that for the park run in 2 weeks and it’s daunting me ! I started off 18 and a half stone I lost 2 stone before Christmas to start running and only lost a few pound since starting running, I know if my weight drops hopefully the running should be easier, thanks for your advise it’s much appreciated

Reply

I honestly think that you would be better off doing C25K by yourself and taking the pressure off. This forum can be with you on every run, in a virtual way, and can provide support without applying any pressure.

C25K is not a weight loss plan but it does have all the benefits I outlined above. I rarely run with others because I do not like to compromise my pace, either faster or slower and I think I too would feel daunted by the target that is being placed in front of you by others.

Far better that you do these longer runs at your own pace, complete the process and then maybe turn up at parkrun in a month or so, or however long it takes, there's no rush and it is a personal journey that may well not match with other people's timetables.

You can succeed at this if you really want to.

6 likes
Reply

Absolutely agree with this. Miffylou, this is about you and no one else. I run alone. I wanted my husband to do this programme with me but as he is fitter, we agreed he would accompany me at a later date. On reaching week 5, he asked to join me. My answer: "no thanks, I prefer to run alone and at my own pace." lol I find it a lot less pressure than having to accommodate others. It may sound selfish, but I am concentrating on me. This is the only time I can as in my job I have a lot of responsibilities and as a mother with secondary school age children too. Think about your journey and what you need to ensure it is a successful one. To reach the point you have is brilliant and it would be a shame to lose all your progress. One step at a time as you have already proved you can do it! Stick with it and Good Luck!

7 likes
Reply

Well Miffylou I have to tell you, you have done incredibly well already. Please don’t be put off. You can do this.

I wonder if maybe running with a group is now not what will do it for you? I suspect you will most likely be attempting to run at a speed to suit the group rather than one that suits yourself. You may think you are running slowly but actually if you are taking walk breaks you are probably running too fast for parts, then having to walk slower to recover, so giving you an overall reasonable speed, but the faster running is making it feel too difficult. I remember doing this at a Parkrun once......thought to myself blimey I can’t do it any more. Then I thought hang on, I’m setting off too fast and that is wrecking me for the rest of the run. So the next run I started slow and stayed slow......and did it!

Can you carry on alone? You now find the time for three runs a week so simply use that time to run alone perhaps? You can download the week7; 8 and 9 podcasts and go it alone.

As Iannoda above says, you need the full warm up too. I know a lot of running clubs aim for a 5k full run for the graduation run but honestly, one fit really does not suit all.

The programme here aims to get you to run for 30 minutes. A few manage 5k in 30 mins but not many of us. I for one will never ever run at that speed. However many many of us slower runners build to much further distances than 5 k, but in our own time, well after graduation. Also that final week....doubling your running time is a recipe for injury!

Most of us have felt like you at some point, the important thing is to keep going. I really hope you will!

5 likes
Reply

Snap!

3 likes
Reply

Thank you x

2 likes
Reply

Hey Miffylou, please don’t be so hard on yourself. We all have a crap run in this programme, I cant recall one person who hasn’t. The thing to hold onto is that you’ve started something that you havent done for a long time, and week by week you’ve been building momentum and by now you’ve probably covered 10s of kms.

if I’d have had my time again, there are two things I would have done - first of all take an extra day’s rest between runs from Week 6 onwards because cumulatively the impact is adding up on your bod. And secondly I’d have slowed my pace - I used to get quite frustrated that I couldn’t cover the extra distance in the same pace. And now when I look back it was daft - you can do speed or distance, until you’re very fit it’s more or less impossible to do both.

Please, please, give yourself a hug - you went out, it was a crap run. So take a rest give yourself an extra day’s rest. It’s Winter, the weather is hardly encouraging, but you pulled on your shoes and you went out. How many people were just snuggling on the sofa, when you got out there?

You’ve done a cracking job so far, please give it another go and there’ll be more than a few of us right behind you whispering words of encouragement all the way.

Good luck, happy resting and happy running

6 likes
Reply

Thank you x

Reply

Hey now listen! First of all, your last run proved you are a runner and you can do it, so maybe mark this one as a “learning” run.

This is only my opinion, but you might be better on your own. Sure you aren’t physically with other runners then, but you can go at your own pace, then you don’t fail. In C25K you don’t fail runs, you just learn from them. What this is probably telling you is that the pace dictated by the running club is too fast. Myself I rarely break the 6min/km barrier, I’m normally much slower, but it’s where my body is at the moment.

Please please trust me when I say that you maybe should be running at a pace you can sustain, whilst still capable of chatting. And use your breathing as a guide, if you are struggling, slow down. Trust me, you will reap the benefits and be a much happier runner.

Quick tip: everyone on here is really encouraging. They got me through C25K, and they will you too.

All the best! Neil

4 likes
Reply

Thanks for your encouragement x

1 like
Reply

That’s what we’re here for :)

Reply

It dos not have to be double anything... all you need to do, is run..just slow and steady and be so, so proud of what you are doing!

That weight, will in time come off... slow and steady... like everything else... you are going to feel fitter and stronger:)

I am running currently, so slowly and covering hardly any distance.. ( recovering after the IC) but I am just so pleased I can run....reading your other replies, I think I agree with helenwheels .. this group, although they sound supportive, maybe is not what you need...

You can do this running solo... not alone, because we are there with you..just follow the programme and think of us with you, but travelling at your happy pace... because int these longer runs, that us what it should be... YOUR happy pace...not you feeling bad about someone being at the back with you... or having to push yourself...

And.. you can go slower.. always.. and what is wrong with that? We snails totally rock! I am walking as fast as I am running... that does not bother me one bit.. i am doing t my way, to get where I want to be...

Go for it... on your own... we will be rooting for you...

" Eagles fly alone.... Pigeons flock together..."

Be an eagle..

S

I am not calling any running group, pigeons :) x

9 likes
Reply

I love that saying, I’ve woken up happier today , thanks everyone

4 likes
Reply

I think you are doing brilliantly. I am in week 8 and I started 3 months ago. I do this on my own because I am slow and overweight. But I am so pleased that I am running for 28 minutes without stopping. I go at my own pace and I am managing about 4K in total. 5 k is a long way off but if I keep running I trust I will get there. It sounds very stressful running in a club as a new runner and the last thing you should be feeling is guilty because other people are waiting for you. I would take charge of it yourself if you can. I am gearing up to park run but want to graduate and do a reasonable number of 30 minute runs first. I got through the program by going slow, taking extra rest days and repeating runs before moving on if I felt I needed to. I hope you stick with it - go at your own pace and please don’t be so hard on yourself. If you do decide to do the park run I have heard that it’s a very supportive environment and I am sure you’ll be made very welcome whether you run it or walk it. Good luck. I am sending you a virtual hug!

4 likes
Reply

Thank you, your doing great well done x I’m not going to give up I’d only regret it, I’ve got 2 weeks left with running club then the world is my oyster x

3 likes
Reply

Trust the programme. Do it at your own pace and in your own time. All the advice above is bang on.

I had worked hard all through January to get back fit after a 2 month break and I had got back to 5K. I then got a bad cold, and was zonked. I didn’t run for a couple of weeks. I really struggled for my next run and couldn’t do 2K without stopping. I’ve been running almost 1 year now, so I am used to the ups and the downs. The following run was much better and I managed 4K. Now I’m back to 5K and I am aiming for 10K race in May.

I too am part of a running club, but I do 90% of my running on my own, or with my 8 year old boy. I didn’t feel like Parkrun this morning but did a nice 5K with my Son.

Don’t give up. It’s an amazing achievement and an amazing feeling when you do achieve it. Your so close, keep going.

3 likes
Reply

You’ve heard so many wise replies here Louise, from people with plenty of run experience. Go easy on yourself. Running should make you smile. Maybe try a run or two on your own with your favourite music and see how you like it. No pressure. No one watching. Just you and your tunes. I think you may find you enjoy it. After running for close to a year on my own, I just joined a group today and I did feel the pressure, most of it from myself and my own expectations about where I should be. At some point I realized these are just people like me out for a run. But early on I would have put too much pressure to perform on myself and thats why the running alone earlier on worked better for me. I think it may help you too. And you can always join back up with the group later on if you like. Thats my 2 cents anyway. Don’t give up and don’t be discouraged. You are doing great things for yourself doing the program.

7 likes
Reply

Thank you, the pressure is definitely from myself no one at running club, I went for my own run on Friday after work, just me the blue sky and my music , I loved it and ran for 27 mins x

3 likes
Reply

That sounds great Louise! Its hard to beat a combo like that. Very happy for you 👍🏼🙂 Keep going with it ok?

Reply

I definitely power walk faster than I can run! But the jogging is a different motion, you've only just started, you've got loads of time to build up speed. For now it's all about endurance. It will take me months to do 5k in 30 mins but the point plus that we're all out there doing something ☺☺

1 like
Reply

Hi Miffylou, I agree with Helenwheels and the others..

Download the podcasts...do the last few weeks of longer runs by yourself with Laura...

healthunlocked.com/couchto5...

You can start the run nice and slowly and not be under any pressure. Laura will give you tips and encouragement and so will we if you post your run report.

Good luck...

Not sure I know of many people who have only used a group. You can go for your run when it suits you!😊x

Reply

hey, you've had so many replies I don't know if you'll get to this one :) well done on your progress so far. You said a few posts ago that you might even be enjoying it and it would be sad to diminish that :)

I think, to add to everyone's encouragement to give running solo a go (not alone - we are here), I would just say that your running club sounds lovely but not a great one-size-fits-all path to doing C25K. I had this argument with someone a while ago who said they would feel short-changed if they didn't finish with a 5K but my counter was that if you're doing say 3.5K in your 30 minutes by week 9 (I think I was about 3.6), upping it to 5K is a massive 30% increase. There are other C25K versions which concentrate on distance but NOT time, which might get you to 5K but then with no time constraint. Speed never matters.

Alternatively, if you choose do your graduation at Parkrun, could you run 30 min and walk the rest of the way? Parkrun itself can just be walked anyway!

2 likes
Reply

I'm sure someone else has already told you 'couch to 5k' is a mis-nomer and it should be called 'Couch to 30 mins continuous running, in 9 weeks if you get to do 3 runs a week and nothing, and I mean nothing, gets in the way'.

Everybody has off days. I've not read your other posts so I don't know if you've done the previous 25 minute runs (but I do know that you've done 7 out of 9 weeks, so I assume you have: woohoo) but if you have you can - and will - do it again. Yep, the 5 stone and lack of previous exercise may make it harder and I hate running in the wind (don't know what it's been like with you today, but wind has definitely been a feature here). So. Don't beat yourself up, celebrate how far you've come. Brush yourself down, have a few days rest and either repeat the run or move on.

Look after yourself.

1 like
Reply

Hi Miffylou, you’ve already had loads of good advice so not sure if you’ll get round to/bother reading my contribution 😀.

It’s great that you feel your running club is supporting you. I’ve just completed week 1 and am nowhere near confident enough to consider joining a running club so fair play to you!

Running clubs obviously can offer a great deal of camaraderie otherwise no-one in their right mind would bother with them but like most things, one box does not fit all; there will always be people younger/older, heavier/lighter, stronger/weaker, taller/shorter, healthier/unhealthier (that doesn’t sound right, does it?🤔)

I strongly believe C25k is a personal challenge that should be undertaken SELFISHLY whilst simultaneously taking full advantage of whatever support is available.

You mention in one message that your C25k running group members graduate at your local Parkrun. My understanding is that Parkrun events take place weekly, at roughly the same time, across the U.K. (and other countries) so there should be no real rush/pressure to ‘graduate’ in 2 weeks’ time.

This is your C25k, you need to do it your way and ‘graduate’ when you feel you are ready-your running club organisers should understand and respect this.

I don’t apologise for the length of this message however I do sincerely hope you work out what is best for you and your body.

2 likes
Reply

U sound like you done amazing so far

I'm only on week 6 which I start Monday.

We all have good days and bad days running.

You can do this even with bad days

I'm running on treadmill which I find easier to find time to either go gym or i have small one at home specially this time of ear.

I'm two stone over weight

It's bloody hard mental

Go girl you can do this 🏃🏃

2 likes
Reply

Wow, look at all those positive responses!

You've got to give yourself credit for how far you've come!

Everyone has bad runs, leave it behind you and face the next one fresh.

The new trainers hurting isn't good, can you get the fit checked somewhere?

Don't give up, the best achievements are worth working for. You can do this, you're almost there. Distance doesn't matter. Time clocked on Strava doesn't matter. What matters is pushing yourself past what you thought you couldn't do at all 7 weeks ago and reaching the end goal... 30 mins of actual running in one block.

It will get easier. Hang in there! 👍🤗

1 like
Reply

Thank you x

Reply

There is so much good advice here that I would echo. Just hang in there... you can do this. The advice about running solo is good, with Laura (podcast) or you could use one of the voices on the APP (Sarah Millican, Jo Wiley, Michael Jordan...) and your own playlist to help you along. We’ll all be with you virtually too. I would never have coped with the feeling that I was too slow for a group of runners and even got stressed running once with my daughter.

If you’re running solo you are more able to listen to your body and take an extra rest day if needed, or put a less successful run down as a practice and repeat it.

I hope you keep with the programme and find your own comfortable slow pace.

Sending a virtual hug. 🤗

1 like
Reply

Thanks for the encouragement x

Reply

Hiya Miffylou, you are 1 week ahead of me in the program & I too started the C25K by joining a local running group. I can absolutely relate to most of your concerns (I am overweight, I can only manage very s l o w runs, I feel self conscious being consistently behind everyone else). However, the group has worked well for me, in that I probably would not have started the program if i had not seen their advert & decided to join in! I much prefer my 2 runs each week where I am alone with the app & my music. Our group, although described as 'beginner', seems to be mostly made up from people with at least some experience of running, whereas I had never run (except maybe for a bus, but even then I'd usually wait for the next one!) before starting in January this year. Because of this, I have learned not to go down the road of comparing myself to anyone else & to appreciate the fact that I can do it...albeit slowly! This forum has been a wonderful support to me throughout my C25K journey (I have read many a post on every query or problem I have encountered & always found wonderful supportive advice to whatever I have sought- thank you all!). I hope you continue with the program & have a fantastic graduation run...& just know that when you are bobbing along at the back of your group, i am right there with you at the back of mine! High Five!!!

1 like
Reply

Thank you, I will continue, I just worry about that last race being a park run of 5k and the dread of completing that for graduation, but after reading all the comments I’m going to try not let it worry me and just do my best x

1 like
Reply

I am the same as you, it will be my first time doing a park run for graduation...I have decided to do it my way...follow the app as usual & walk the remaining distance when I am done! I did go a wee bit on the defensive last week at running group, when asked how the run went (i only followed the app, & turned around at half way, rather than run on to the distance marker they had specified!) however, I really do just want to be able to jog for the 30 mins...baby steps!! lol Hope this week is good for you...the snow is here!

Reply

Can I just say: YOU BLOODY ROCK!!! I have SO much admiration for what you are doing that I would happily come and run at the back with you and fan you with palm leaves when you get too hot.

Don't give up, slow down, breathe and try to relax. You will get there and you've done amazingly already. Believe in you, we do. x

3 likes
Reply

Thanks so much x

Reply

You may also like...