Can’t complete week 7!!

[Bethsk]

I’ve repeated week 7 for a second week this week as I can’t do 25 minutes without slowing down to a walk. My legs get tired and I just give up. Beginning to feel really disheartened that I’ll never get past this week. Any tips?

[Tasha99 Graduate]

You need to go much slower from the start. Those demons are trying to win. Don’t let them!

[Berksrover Graduate]

Are you starting too quickky? Start off as slow as you possibly can, and just maintain that really slow speed, the important thing is the time not the speed, about the same stage as you I was struggling with the longer times, took 10% off my speed and ran 50% longer, smashing the time required, the other thing you might try are some exercises to strengthen your legs on your running rest days

[Saartjie Graduate]

The only way is to go slower as has already been said, but it works. When I first started doing the longer runs my running pace was only barely faster than my walking pace. It has to be a very conscious effort to go slow. Once you get in the swing of it you will naturally get a bit faster. Hope you make it out of week 7 soon!

[F1ipperation Graduate]

Slow and Steady!! You’ll get there! Find your own pace. The programme does work. Keep trying and good luck 👌👍😀🏃‍♀️🏃‍♀️

[Alanist Graduate]

Yes as everyone has said, take it very very slow, especially at the start. I struggled with week 7, I found the longer runs incredibly hard work. I thought I was already running slow, but it turned out I was not slow enough, it was not until the start of week 8 that I finally learnt the slowing down thing and it all fell into place from there.

As you will know by getting this far, this is as much a mental battle as a physical one and as you have reached week 7, you will have already completed the 25 Minute run at the end of week 6, so you know you can do it. Keep telling yourself that you've done it once, so there is nothing stopping you from doing it again.

There was something said on here by IannodaTruffe which asked somebody why it was they were stopping? He said something along the lines of "If you are in Pain - STOP, if you are Physically exhausted - STOP, other than that there is no excuse or reason for you to stop". I found this good advise to follow during some of the more challenging runs.

[Moreofashuffle Graduate]

You can do it, sometimes when i run it feels like i would be quicker walking but I have this theory, If I can run, jog, shuffle and get to a point where I can do that for 30 mins, then the fun starts because I can work on getting quicker and lengthening my stride, and all the things that I think everyone does better than me. you did 20 mins last week, its just that run and a 5 minute which you smashed earlier in teh programe just without a walk in between. The fit guys at work who run during lunchtime ( no chance I am ever doing that) tell me its mostly in our heads. I live on top of a massive hill, I tried cycling up it a few years back it took me 5 weeks before I got to teh top without stopping then i did it everyday after that, it was my head telling me I couldnt. We all know you can, good luck try slowing it down until it feels too slow when you start, then if your feeling good at 20 mins you can speed up, Its a good feeling when you get over that hurdle, Go for it x

[Sam-75]

Definitely start slower. I had a long break after w6r2 which i couldn’t avoid so was dreading the 25 min run when I started again. I ran slower than I normally would and got to the end without struggling.

[Teddly22 Graduate]

I've found week 7 the toughest too. Ive just done the last run today and am glad to see the back of it! You can do it too.👏🏃👍keep running. Slow and steady🐌🐌