Struggling after graduating a few weeks ago - Couch to 5K

Couch to 5K
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Struggling after graduating a few weeks ago

Until this week I’d kept up the 3x30min runs each week. I never missed a run in the C25K prog either. I’m really disappointed that I’ve only done half a run this wk & missed one last night. I’ve lost my mojo & my only excuse is it’s dark & I don’t like it, I felt I was struggling & going backwards (I need recommendations on how to illuminate my runs). I’ve also never achieved 5k & am very slow & was struggling to see any progress to 5k. I’ve been working late this week which is a problem I have sometimes as I commute 50 miles to work by car, in the summer it didn’t bother me as much as it does now . I don’t want to loose all I’ve achieved, feeling gutted. Need to find how to incrementally get to 5k & finally manage a park run .....

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Maybe you could find the time for a 15 minute run and try to go faster... like your car you’ll burn more fuel as you go faster, so shorten the run. So, assuming you work mon-fri I’d do something like this.

Tuesday: 15-20 minutes pace up a little (so just above comfortable pace)

Friday: 30 minutes (comfortable)

Sunday: 33 minutes, adding a couple of minutes weekly. (Current pace)

Tuesday gives you pace, Sunday gives you endurance, Friday keeps you going. Eventually you’ll be able to run the Tuesday pace in your Friday run... so do that and up the pace on Tuesdays... but don’t up the pace on the Sunday run.

Headlights are the best option for the dark, unless you have well lit streets or parks.

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That sounds like a good plan , I too have been struggling. I did a park run but didn’t manage to run it all. Am trying a fun run at the weekend but need to sort out a training plan to carry on , so going to try this one .

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Definitely a good plan UnfitNoMore. Have one shorter run where you can do intervals, hills or just go faster. Keep one steady 30 minute run. One long run a week. If you can run for 30 minutes you can run for 33 no problem. Snippit will soon be doing 5K.

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Yeah... I’m looking forward to doing the above and sometimes using the short for things like 10x400m fast... I also must be crazy looking forward to that 😂

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I like the sound of this! I’d feel like I’m making some progress which I think is what I’m missing

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Should get you there faster than just doing 30 minutes comfortable. Just take care on the long run, that should remain comfortable and as your comfortable pace increases it should stay below it and that’s then your “easy” pace.

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Hi Snippit, please don't feel discouraged. You've done brilliantly to complete C25K and keep up the 3x30 minutes.

First thing that you could do is request you C25K graduate badge (see the Pinned posts) :-)

Sometimes running 3x30 minutes per week is too much, particularly if you have a busy life. Don't pressure yourself. Why not do a couple of shorter runs during the week, and aim to run a little longer (say 35 minutes to start with) when you have more time? Don't assume that you must be able to run 5km to take part in parkrun... plenty of people start parkrun before they can run 5km. This might give you a weekly incentive to gradually increase your distance, and a social type of running.

But do stick at it and find something that works for you. Last thing that you want to be doing now is not running, and starting all over again in Spring 2019.

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Thanks this makes a lot of sense and hadn’t occurred to me to change it like this, thanks!

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Thanks for the advice, I was worrying about this as I hate going backwards. I’ll definitely be getting a couple of runs in now as it’s the weekend & start changing how I fit it around work & darker evenings.

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How do I get the graduate badge I must be missing something?

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There's a post - it'll be called "September 2018 Graduate badges", in the pinned posts - you leave a comment under that post requesting it. A note though that if you're on the app you don't see the badges :( but they're still there!

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Take it from somebody that completed the course....then lost there mojo....

I was the same, the end goal was my target, Week 9 Run 3...Boom....completed!

Then what? Try and consolidate? Set time goals? Distance goals...nothing felt the same, but i all options felt better than what i feel like now! I missed a couple of runs, then it was a couple of weeks, and before you know it, your starting again and its not as fun the second time round, you know you can do it already, so you lose that "Wow - i can do this!" - it just feels like an angry grind getting back to where you already were!

If i was you, even if you cant do your 3 x 30 mins, just try and do something, dont let it slip completely, cos in all honesty, its sh!te the second time. Cling on to that fitness you have now, and even if you only do 2 x 20 mins, or 1 x 30 mins until you find your mojo.

This time round, im going straight into Bridge to 10k, as i think i thrive on the structure. I have learned my lesson. Good Luck.

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Your doing so well Snippit, don't get down. How dyou feel about gym\treadmill? I find it really helps me to keep a slow steady space and slowly increase my distance. Focus on time on your legs not distance or pace. Walk if you have to. As already suggested, one longer run with some shorter faster runs will definitely help. Don't rush it and you can/should take a weeks break from running every few weeks. Look to get your long runs up to 45 minutes and you'll soon smash 5k. You're doing great

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Thanks for this, I don’t have gym membership but my other half does. So I might consider this if I really can’t stand evening runs in the dark. I have gone as a guest to the gym to cycle or go swimming in the past. I’ve only ever walked in a treadmill tho

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As far as parkrun goes: just do it! You don’t have to run it all - you can run for 30 minutes and walk the rest or whatever works. (Some people walk the whole way but you don’t need to.)

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I had a flyer about some near me, I’ll look them up I did manage to kick myself into touch today & did a 33min run. So I’m definitely not giving up, feel good again. These posts really help don’t they 😁

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They do indeed. When I was doing C25k I posted less than I do more but I read a lot of other people's posts and I learned a huge amount from them. the culture on the forum is so positive and supportive but as well as that you are talking to people who are either doing the same thing as you or have done it before. I find it hard to imagine that a newbie runner would have a problem that someone or other on hear hadn't encountered and solved already.

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