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Couch to 5K
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Week 7 have hit a wall

Was doing so well, doing 5k pretty much including the warm up and cool down, week 7 run 1 was great really enjoyed it.

Then as I posted here I started getting some calf pain just felt tight, ended up not running for just over a week to try and get over it.

Went out other day and tried run 2.. failed found it really hard, app paused and i just couldn’t get going again.

I scrapped that and tried again today, really struggled around the 18 min mark and had to walk a bit. Did run again for probably last 5. But feel so downhearted, ran for a full 30 mins doing parkrun just a few weeks ago. Losing the will now

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You’re very close though... you did 23 of 25 today... relax, slow it a little and go again... today’s run and the one before have added to your fitness, you can do it.

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Just not enjoying it now and I don’t know how to get that back

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You could try a 25 minute running with headspace guided run on Nike Run Club as your soundtrack... it’s all about focusing on other things than the running itself... the less I think about a run, the smoother it gets and the more I enjoy both the run and my surroundings.

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Might give that a go thank you

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Take the pressure off and when you are well rested, forget about the programme and just go for a nice gentle run, with no expectations of pace or distance, preferably at the easy conversational pace described in the guide to the plan. Don't try to prove anything, just enjoy your ability.

It sounds to me that you are maybe a bit impatient, having run for thirty minutes at parkrun when the appropriate C25K run would have been shorter.

Becoming a runner requires patience, since there are no quick fix shortcuts to speed and duration, nor indeed in coming back after injury. You need to build yourself up slowly and steadily and all runners have to accept that they are where they are in respect of performance. For instance, I have to accept that, for understandable reasons, the 10k that I ran today is 10 minutes slower than the pb that I set two years ago. Progress is not a constant upward curve and the only way to move on is slowly and steadily............or go back to the couch.............but we don't do that.

Keep running, keep smiling.

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Hi thanks for the reply. No certainly not impatient. I’ve stuck to the guide pushed myself for that extra 5 mins doing the parkrun but other than that I have stuck to the plan just frustrated that I was expecting to be able to manage the 25 mins as I have with every other run and didn’t think just a week off would have knocked me back.

I will get it back.. Hopefully

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Hey glentor! Don’t be disheartened. You’ve come such a long way. Remember those 60 second runs in W1? That may not have seemed easy at the time. Certainly didn’t for me, but you completed it and then 18 more runs of longer and longer distances in just over 6 weeks. You’ve now run for 18 minutes and it’s made you feel less achieved? It’s brilliant!! 🙌🏽🙌🏽 And this isn’t a race against time, it’s not something that you stop doing after the programme finishes. Sure, sometimes we have to take a rest, regroup and go for it. I still have to do that too. You can do this. But go slow. The podium awaits with your graduation cap and your name is on the trophy! You have got to week 7 and you can do this!!

Next time you go out there, take it slow, very slow and drink plenty of water on run and rest days. You’re not the first to feel this way about not completing a run. But, I can assure you, you’ve got so much to be proud of for just getting your kit on and heading out for your run. That run is history! Closed! Think of it as practice and go for it after a rest. Nice and steady and did I mention.......slow? 🐌 🐌 No pressure just seeing what you achieve on the day! Big hug! 🤗 😍❤️

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See this is why I post here, such a supportive wee community, you are right about those first runs, I didn’t make it to the end of a minute at the beginning.

You are all lovely 🏃‍♂️

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So are you! Now put it behind you where it truly belongs and go and enjoy what you most certainly can do! 🤩❤️

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When I am struggling to keep going I slow it down. Try to slow your run down a bit there is plenty of time to build up speed.

If you are beating yourself up and not enjoying your run you will find it harder to keep going. We are all rooting for you 😊

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Thank you everyone! You are all great

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If your doing a 5k on week 7 you maybe going too fast. Like others have said slow your pace it will help.

I always aim to keep my pace between 6.20 and 7 min Km on training runs when trying to build distance it seems to be helping my parkrun times too.

Sometimes it is just about getting round

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My 'nightmare' run was week 6 R3, which left me feeling pretty demoralised, so I know how you feel. I've managed to get myself through W7, which at times has been good, bad and indifferent, and did R3 tonight, which given that last Sunday I wanted to quit seems like an achievement! I'm sure you can do it too. 😎

I got some good advice on here and also read a lot of old posts. It seems quite common to find it difficult around this point. Maybe it's the transition to repetitive longer runs after all those intervals, maybe it's just that the 'finish line' (which is only really a beginning…) is in sight. Slowing down and concentrating on building stamina rather than distance has been helpful for me this week. For week 8, I'm going to try varying my route a bit too, which was the advice on the app. All the best! I'm sure you'll find something that works for you.

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I had exactly the same thing at about the same point. I injured myself pushing too hard. As I recovered, I ended up running what felt okay and pushed until I could feel it was too much. For a couple of runs I did ‘2km walk for .5 then run another 2km’. I did this a few times then built up as I felt comfortable. (I’m doing 7km now).

I initially felt terrible and disheartened for breaking away from the plan. Now I look back, it took an injury to get me to reconsider how I approached it.

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Me too....had done 5k v slowly ....got knee pain so cut down...had worked up to 3.5k again....tore my hamstrings!..haven't run in 3 Weeks...BUT.. fully intend dropping back to the early weeks in c25k.....work.it up again.....do the walk /run thing....u will recover...but like me it feels lousy to have lost the fitness.

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Back on track.. completed 25 mins today. Can’t say I’m enjoying it again but I got through it. Will get the bug again hopefully.

Signed up for race and your pace at start of the month so maybe a bit of bling when it arrives will help :-) 25 miles in the month completed today

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I think your problem may be going too fast I did the 25 mins of W6R3 with no problem going really slowly However today going a bit little quicker on W7R1 I struggled and had to walk for 30 metres on hill part of course.Best of Luck

Paul

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Pretty sure I can’t really go any slower. I’m 6ft with long legs 😀

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