Stuck on week 8

[AngryFlower]

I keep repeating week 8 as I don’t feel ready to run the full 30 minutes. Now this may be psychological in part but also physically I’ve been recovering from a dodgy tendon which I’m nervous to exert too much.

The biggest issue though is that I seem to have lost some cardiovascular fitness (lots of red faced gasping) and I don’t seem to be covering the distance I should be - I’m nowhere near 5k at 28 minutes.

Any advice on how I can improve my form prior to completing week 9 which I know I can’t put off forever?

[SnailRunner71 Graduate]

I'm starting week 7 on Friday. I know by the last run of w9 I'll never run 5K in 30mins. I'm just working on the distance no matter how long it takes. It's all only a guide. Don't be put off by it. Have fun.

[misswobble Graduate]

You could just stop worrying and have a go at moving on to the next session

Give it a go, slowly. No hurry, no pressure Just have a go 💪👍😃

[Oldfloss Administrator Graduate]

Take misswobble 's advice.. just head out gently and run... it is always a worry when we have been out of the game..but, and I do speak from experience... ( too many daft setbacks just lately... non running related though) it comes back.. the runs are still there...

I try to up my other exercises too.. strength and stamina.. which can help.

Forget speed or distance...just head out gently and enjoy.

You will do this

[John_W Graduate Ambassador]

So you can confidently run for 28 minutes, but 30 mins (just 7% longer) seems too much?

Think back to Week 4 where you were running for 16 mins each session - that was a 78% increase on Week 3!

I sympathise re tendon (I'm on the comeback trail after 5 months out, with an Achilles issue), but if you've managed 3x 28 mins recently, then 3 x 30 will be a doddle - trust me. There's diddly squat extra effort required. if you're worried about the cardio and red-facedness... then just SLOW DOWN

Distance issues - less than 10% on this forum get to 5k in Week 9. Get to 30 mins first, consolidate for a few weeks, and then push on.

Good luck - you can do it!

John

[AngryFlower Graduate in reply to John_W]

Thanks it’s not that I don’t think I could run it, i know I can but the psychological thing is that I know this is the end and I have that annoying temperament that means I’ll push myself because I’m competitive. Don’t want another injury because I’ve gone mad.

I will try and take everyone’s advice and ignore my speed/distance.

[John_W Graduate Ambassador in reply to AngryFlower]

So which is stronger in your mind? Your competitive desire to push OR... your protective desire to remain injury-free? I think we both which is the most sensible path ...

[AngryFlower Graduate in reply to John_W]

Ha ha yep probably! I do have to tame my natural instincts!

[Honeybee99 Graduate]

Hello......I was advised to do it slower and I’m on week 9 - slowly defo helped my breathing and I found I can run comfortably for 30mins! I have completed 5k with slow runs in 33mins, (my husbands fault) so you can reach it! Today I went out did my first mile way too fast as the 2nd and 3rd I felt I needed 10/20sec of walking several times to recover., however I still ran 5k in under 32 mins. It is possible. Slow and steady wins the game!!

Well done and just go for it.

I have my final wk 9 run this week!

[AngryFlower Graduate in reply to Honeybee99]

Hi Honeybee99, 5k in 32 minutes is not slow, you must be running s lot faster than you think. Out of interest what is your pace per km?

[Honeybee99 Graduate in reply to AngryFlower]

I work in miles, so it was average 10:07/mile today (3.1 miles = 5k).

I actually went out too quick as first mile was 9:53, 2nd was 10:21 with a couple of walks and mile 3 was 10:09. Again with a couple of 10/20 sec walks to recover. It is possible to do.

I ran last Thursday 5k was slower averaging a 10:20/mile pace and this felt really comfy with no need for me to walk so was very pleased. 😀. If I can work out /km I’ll let you know 😀

Just do it and see how you get in, the extra 2 mins is nothing, honest xxx

[AngryFlower Graduate in reply to Honeybee99]

Thanks, yeah can’t get my head around the conversion

[AngryFlower Graduate in reply to Honeybee99]

Aah done it, yes that’s actually really fast 6.25 / km is the equivalent. Wow I’m super impressed!

[Honeybee99 Graduate in reply to AngryFlower]

Aww just found it too!! To me it’s not fast as my husband is a serious runner. But it’s good to know it is 😀 in the real world. Ignore your timings though just go for it!! Xx

[Tasha99 Graduate]

It’s only 2 minutes more. Just do it! BTW it took me 5 months to get a sub 30 minute 5k! 90% of people don’t do 5k at graduation.

[AngryFlower Graduate in reply to Tasha99]

Thanks I’d be happy to just complete 5k regardless of speed but nowhere near ATM

[Dexy5 Graduate]

Don’t forget your target is to run 30 minutes not to run 5k. Only 10% of graduates achieve that so don’t put pressure on yourself. You can do 2 minutes extra , you know you can. 🏃‍♀️👏👏👏 the podium is waiting for you.