Hi folks,
Looking for suggestions (or swift kick!) to get me going again. Do I:
a) repeat the repeat run,
b) go back a week (Where I struggled) or
c) go back a couple of weeks where I finished on the 20 minute run & was so chuffed to do it?
Sensible alternatives will also be considered!
Thanks for this. I continue to be inspired by this community, both those older & younger than me.
Where are you on the programme and why do you want to repeat the run?
Week 8 - weeks 1-5 I could see & feel progress, loved the sense of achievement completing 20 minutes; then week 6 ok, repeated a run week 7 before starting week 8. Feel need to repeat run if I walk for a bit in the middle!
Whilst no expert I think you just need to do the classic W25K comment - go slower but keep it steady. It looks like you are going pretty fast, finding it hard so slowing right down and then speeding up when you have caught your breath before again slowing down. I am certainly not quick but try and just kept a very steady pace. But it’s got me comfortably to W8R3
Thank you. It felt really slow, no stitch or "reason" to slow down; however, reading other runners comments it seems a lot if people have a week where they struggle mire- important thing to keep going.
Hey Hokitika! Which run was it? Looking at the graph, it looks like you may be setting off a little quick. 10kph is what you'd need to do the 5k in 30 minutes but I would make that a later target for consolidation if it is something you want to try and nail. I find the first 5-10 minutes can completely dictate how a run will fare. It takes about 5 minutes to get the blood and oxygen flowing properly, and taking it slow really does help. On a recent treadmill run I was still able to complete the 30 minutes and 5k even though it included a first 5 minutes of the slowest jog I've ever done! Saving that energy allowed me to up the pace into a proper run later, but just see how you feel at each stage of the run.
It just takes a bit of discipline but the rest of the run is so much more enjoyable and pays off more when you take it slow and steady to begin with 😊
You've also probably heard it countless times before but only 10% make the 5k during the program, and it's all about getting to the magic 30 minutes really. (I can only manage 5k right now under 30 on a flat treadmill 😊) Keep treating these runs as a marathon now, set off really slowly, and set that target in your head for 20 minutes again, if you pace it right you should find you still have some energy left in the tank for the extra 5. Using that energy at the end of a run is so much more exhilarating than struggling from using it too early. Don't worry about the distance at all, it's all about raising and testing your stamina, and finding your happy pace.
I had a hard time with W7R2 for the same reason, and it can quickly become a mental and physical challenge if you try to attack it too early on healthunlocked.com/couchto5...
Hope that helps a bit, and best of luck, if you've got this far then I'm sure you've got what it takes to nail this run, just relax into it steadily and the feeling of accomplishment when you've beaten it will push you on with the next one.
Not sure what the issue you have is? But looks like you are not aiming for the steady pace that the program advises - seems like you are walking fairly slow and steadily and then up and down in speed - or am I mireading the graph; my suggestion would be walk faster then run slower for the first 5 minutes, then increase your speed a bit but try to keep it much steadier throughout the run until near the end when you might want to speed up a bit. But apologies if I am misunderstanding the issue.
Not misreading the graph at all - I was all over the place this morning with some running but a load of walking. When I worked out how to access the graph on my phone i found it a great motivator - evidence I was getting out (date!), following instructions and improving - there were smooth graphs showing e.g. 5, 10, 20 minutes of running. Strangely it felt comfortable when I started this morning, will blame senior moment for the walking and have another go in a couple of days.
Really admire those who can set good pace for themselves (& will work towards that for myself).
You've done great getting this far, and you're closer to the finish than you may feel. It can often feel comfortable to start with, but just listen to any earlier signs that it maybe too fast and keep slowing it down. Anticipate any hills/slopes too that helps, I tried to use the momentum of the inclines to its benefit but if in doubt slow it down some more. Even if it's barely jogging pace it doesn't matter.
Not sure if you have done weights before but I think it is a similar thing. Lifting a dumbbell for the first 5-10 reps can feel more than comfortable but 30-40 in and it can feel treble it's weight even though its exactly the same weight! It is hard to judge pace sometimes, but try to take your mind elsewhere and it's easier to settle into that happy pace too 
Newbie - W1R2 - Obese, 40 with asthma-struggling with breath
Some advice please week 8 run 1
W4 R3 - what a shonky run
Week 5 run 3
Too hot to run!
