Struggling so much

[Dondons11]

Really struggling goingfrom week 3 to 4 and im becoming deflated with it now ☹

[Squeakypoptest Graduate]

just keep going. Often hard runs are followed by easier ones. I am in week 9 and I am really feeling so much better every time

[Runninginsingapore]

I’ve been reading a few posts today and the biggest message I have seen is to slow down. I am 4 stone overweight but have more stamina than my 16 yr old, because of this program. She laughs because I run so slowly, but after 7 weeks I can maintain a 25 minute jog around the block. You will too. Just keep going and slow down!

[Flaraflarkin Graduate]

You're doing so well! Those first weeks are really tough, keep at it - you will hit a massive sense of achievement!! And the buzz will keep you coming back for more! This is the place to come when you're feeling doubtful - keep posting, keep putting one foot in front of the other! You can do this!! Make sure you go slower than slow 😊

[SuperMouse Graduate]

Don't give up but maybe slow down a bit? We all had or have our 'wobbles' and this forum is brilliant for support!

[EB43 Graduate]

I found the change from week 3 to week 4 the hardest in the programme but if you trust in it you will be fine. Honest. Like others have said don’t go too fast, repeat a week if you need to it’s fine to take more than 9 weeks (even when I graduated I couldn’t run 5K in 30 minutes that took a lot longer) and make sure you have your rest days they are really important to allow your body to recover.

When I have a bad run I have a little mantra that I repeat over and over in my head to just help me get through which works for some people. This running lark seems to be about finding what works for you and the forum is great for getting ideas to try out. Good luck and let us know how the next run goes.

[WildflowerJo]

Like the others have said, slow down and just keep going - it will get easier eventually and the feeling you get from achieving this will be worth it!

[davelinks Graduate]

Yes, it's a struggle, as the saying goes there's no gain without pain, really though there shouldn't be any pain, your body has to get used to the new physical effort though, and you have to ignore what the mind is saying, which are gremlins, they are not true thoughts, they try and trick us into finding easier ways with those thoughts, but are not the correct ways, so have to push on through them, I know it's hard to ignore those thoughts, I had to and a lot on here know that feeling, I found slowing right down to virtually running on the spot helped a lot... doesn't matter how fast you're going or distance covered.. just do the time..😊

[Hidden]

Hey the ramp from Wk 3 to 4 is quite a considerable one, and a few of us become unstuck at this point.

The obvious things to think about:-

Rest - maybe you need an extra day from time to time, that won’t hurt you at all.

Water - drink today for your run tomorrow, incorrect hydration can really mess your running up

Speed - as you get that little bit fitter, imperceptibly you seem to speed up when you start, and that can be a killer - slow it down - think glacial pace.

If you struggle with the run intervals but get them done, it’s a good sign not a bad one, because the run intervals are completed. If however you can’t do all the run intervals, just make a note of where you had to stop and try a re-run of the same run and see if you can improve next time out.

The 9 weeks can become a bit of ‘torture’ in your mind, most of us did not do this programme in 9 weeks exactly, so be relaxed if your C25K takes a bit longer, the eventual destination still counts, the timing less so.

Good luck and I do hope your next outing is a good one

[IannodaTruffe Mentor]

Just slow down until you can manage it.

Have you read the guide to the plan? healthunlocked.com/couchto5...

You should be able to hold a clear ungasping conversation while you run. If not, you are going too fast.

[Tasha99 Graduate]

That was the hardest point in the program for me but once I’d conquered breaching the 5 min mark I found things not sure hard. It’s like when you get to a point when you can go passed 5 mins, you’re body has learned how to just keep going. You’ll get through it 💪🏽