Week seven, bring it on - but need help - Couch to 5K

Couch to 5K
85,813 members β€’ 117,514 posts

Week seven, bring it on - but need help

So, unbelievably I find myself at week seven, how the hell have I managed it?! I really don't know but I have and I feel great.

My only question is about pace, I'm nowhere near 5k on the 25min runs and I really want to up my pace, I did that this morning and kind of felt like I'd hit my limit 3/4 of the way through so had to slow right down.

Is it what I eat before I go in the morning (banana and a load of water, maybe a protein shake) or am I just a slow runner?

Advice please!

10 Replies
oldest β€’ newest

Hi, You're doing great. Please don't worry about the distance at this stage. Your only goal at this point is to continue on with the plan. Slow down. When you graduate, it's not long now, you can focus on time goals. It took me a few years after graduating to get a sub 30 minute 5k even though I was running Half Marathons! The important thing is to be exercising for 30 minutes and you're doing that. Well done. x

1 like
Reply

Thank you very much!

I'm inpatient by nature and seeing someone twice my age tonking around my local park in front of me leaving me standing made me wonder why I couldn't do the same.

I will return to my more comfortable speed from now on - thanks so much for the advice!

1 like
Reply

Keep it slow! 5k in 30 mins is pretty hard even after graduation, and you risk injury if you push yourself too hard too soon. It takes longer than 9 weeks of the C25k programme for those muscles to develop properly so take it easy and just focus on keeping your head up and enjoying the run! πŸ‘ ps don’t eat for at least 2hrs before running, but make sure you eat afterwards- high protein food is best. πŸƒβ€β™‚οΈ

Reply

Cheers for that Dave, that's making me feel a lot better and taken a lot of the pressure I was beginning to pile on myself. I might not bother with the banana then and stuff my face when I get back, otherwise it's a case of setting the alarm for 5am, and no one wants that do they?

Reply

Keep going just as you are... graduate, consolidate, then think about speed if you still want to.

What you eat helps the fuelling system once your legs run out of glycogen, there’s whole books written in what to eat and when. Water is a need... hydration is needed to sweat and deal with it. Protein is usually best post run to give your muscles the building material for repair and build. It is in some rocket fuel carb and protein drinks for pre marathon, but I’m scared by them as they cause insulin spikes.

Anyway for now just be a snail and finish the plan. Tortoise is a gear you can learn in week 10.

Reply

Thanks for this, I'm glad I found this forum otherwise I'd probably be crippling myself by week 9! Great advice, thanks

Reply

Great job reaching week 7 πŸ˜ƒπŸ˜ƒπŸ˜ƒ

May I refer you to my post of yesterday (W7r1. 25 mins again but)? I've posted how not far I travelled, and received some really good support. I'm out for run 2 tomorrow and I know a bit of me will be thinking "just a little bit faster". πŸ‘ΉπŸ‘ΉπŸ‘Ή

My plan is take it really slow for 20 or so minutes, and maybe (just maybe) go for it a bit more in the final minutes. I know what you mean about seeing other runners looking like Usain Bolt on drugs, but we can only strive to be our best. There will always be someone faster.

Good luck with 7, see you in week 8

1 like
Reply

All I can say is I got greedy this morning! Snail it is, but I like your idea of a sprint (or at least a brisk jog) finish..

1 like
Reply

About 90% of respondents to a poll on this forum did not run 5k in 30 minutes at graduation. It is not a requirement for graduation.

Hitting that target says more about the fitness that new runners bring to W1 than about the plan itself.

You have laid all the groundwork to get there on the future.

1 like
Reply

You're right of course, just need to chill and get there slowly. Thanks for the reassurance

Reply

You may also like...