I’m approaching 40 far too quick for my liking and have gone from been a keen rugby player and pretty good runner in my younger days to a tired overweight Dad.
I’ve been doing the C25K on and off for an age, been doing it this time since November with a lay-off over Christmas, (excuse number 1)! I’ve been stuck at week 4 and after reading this forum I have finally accepted what I knew all along but wouldn’t admit to myself is that I’m running too fast. I’ve been doing the walking bits at 5.5kph and running at 10kph. Looking at the later weeks for time and distance (week 5 day 3), C25K to me suggests running pace to be about 10kph? I thought I’d nearly mastered week 4, I managed up to 3.5 minutes on week 4 day 2 last 5 minute run. Today I dropped to 9.5kph for the running and did the full duration.
I’m running on a treadmill with a view of moving onto the roads when I’ve gained some fitness and feel more confident.
My obstacles/excuses for struggling to be committed are I work away from home, often overseas, often offshore. When away I do a manual job 12 hours a day, 7 days a week for sometimes up to 6 weeks. After a week or so of working I am too tired to run and go to the bar instead (when one is available).
Welcome... yeah, the title C25K can cause that misconception, it’s about the 30 minutes... 5k will come later in most cases. The great thing with this plan is it gets close to 30 minutes of cardio straight away, raising your fitness right from the get go. Slight pace changes make big differences to the level of required effort, as you’ve seen, so now you’re going to progress through the weeks and look back at your fast sessions stuck on week 4 and laugh at yourself one day soon. I read this termed “running it like a guy” a while ago... I think most of us guys feel the need to be fast straight away 😂
Your job doesn’t make it easy, especially offshore, but that doesn’t mean this is impossible, it’s just another challenge. If they had treadmills at the bar we’d all be good on business trips... well, maybe not good but we’d come home fitter!
Enjoy the rest of your journey on C25K, the journey to 5k and then the journey to a sub-30 5k... you can do it all.