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Couch to 5K
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Struggling with motivation for Week 4

I did W4R1 yesterday and it was hard. I couldn’t keep to my target 6min/km pace and I don’t know how I am ever going to run 5K in under 30 mins (background: this is my 2nd time doing programme and my only goal is a 30 min 5K).

Reasons not to go running tomorrow:

* Snow forecast. I’m not -that- into running.

* Didn’t enjoy W4R1. Feeling like a chore.

* After something that happened this weekend where I live (won’t go in to details) I am nervous to run on my own in the dark after work.

* Knowing I will have to have a break from running in under 2 weeks’ anyway (having a minor medical procedure/stitches), so what’s the point in keeping it up religiously?

Reasons to go running tomorrow:

* Don’t want to feel like a failure.

Hmmm. Struggling today. I think the main difference affecting me from when I did the programme the first time is the cold and dark; it’s really sapping my motivation! Last time I did C25K it was in June!

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Hey Sarah, try it tomorrow if you feel safe. Don't let the gremlins win. I think the problem might be your 6:00min/k target pace, throw it out of the window, just go at a comfortable pace, don't even check. You may or may not run a 30 min 5k at graduation, but if you graduate, you will eventually. If you hold yourself to the 6:00 per k you may not graduate. Try and just relax and congratulate yourself on what you have done. You shouldn't feel like you have failed if you have been out and done a run instead of nothing. So well done on getting here :)

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Thank you! The gremlins didn’t win and they never will! I did it, it was better than Run 1 and it’s done now. Onwards and upwards. I had a stressful weekend and a bad start to work this week so I think the gremlins were just a reaction to that. Glad I’ve kicked them off now.

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Well... to take your only reason for running away, which is bizarre for me, you’re not a failure, never will be.

Snow (well actually a lack of enough snow) here has a scuppered my run today, it’s all icy underfoot and under wheel so I’m not going to be driving.

One run feeling like a chore happens... if it’s been several runs, yeah take an extra rest day, come back with fresh legs.

I get the dark thing, especially if something has happened locally and recently... safety first at all times.

The break for medical procedure though I see the opposite way, you’ll find it easier when you come back after it the more running you get in before.

That light and warmer weather is coming... soon we can run in April showers! There’s nothing wrong with deciding to sit out the cold if you’re not into being out there in it. Get some indoor fitness and strength training in to prepare for then.

Whatever you choose, it’s not failure, it’s planning, and it’s the right decision for you at this time.

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Thank you! I feel a bit more optimistic this morning. I will go running if it’s not dangerous weather. But I won’t push myself on the pace!

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Good plan... 6 minute kilometres hurt if you push to them... and when it hurts it’s not fun... build the run and then when you have a bigger fuel tank gradually increased the speed. I run at 10 minutes per mile often, sometimes faster (ouch) and then I also go and run some at 12 minutes per mile... the difference is huge... I love slow running days!

Have a good run.

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You will get to the 30 minute 5k, if you really want to, but heading out on every run at a 6min/k pace is not the way to get there.

As outlined in the guide to post C25K running healthunlocked.com/couchto5...…….what-next you need to spend a lot more time (75-80%) at an easy conversational pace and only push hard for the remainder.

With a good dose of patience, you will see your pace increase.

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Thank you. I should change my mindset and fall back in love with running first; at whatever pace. Not worrying about pace is the same advice I have given time again to others; I just can’t take my own medicine! And that post looks brilliant; I need to bookmark it!

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I’m struggling to do 10/k here, and I’m still proud of myself. You people who can do 6/k and are still weeping and complaining make me sick lol 😄 Stop making us slowcoaches feel bad and start enjoying your massive achievements. Can’t believe you’re not proud and delighted - I certainly will be, if and when I get to where you are now x

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Agh, sorry, I didn’t intend to make anyone feel bad. It’s all relative. Just to be clear, I have never run even 1km in 6 minutes - it’s just my aim! I’m currently struggling to last for 3 minutes at that pace. I started running in 2015 and have done 39 parkruns. Not one under 30 minutes. Which, I know, is absolutely fine. And believe me, I am proud of myself for how far I have come from the couch. But also nothing wrong with setting myself a goal.

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Certainly isn’t - having an achievable goal is the best way to get on. All the best with it - keep us posted !

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As others have said Sarah, I think your pace is holding you back. Run slower, at this stage you still want to build stamina. You can run faster after your graduation again.

As to the weather, it's not snowing here (yet) so if you can, head out now.

It's daylight too so hopefully the safety thing won't be an issue. Do you carry an alarm?

And you probably know the other reason is probably a really big gremlin sitting on your shoulder. Just dump it and go out and run 🙂

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Thank you! I did go in the end. It felt better than Run 1 and I managed it without too much of a struggle. Thought it was important I wasn’t defeated by the gremlins at the first hurdle. But everyone is probably right, I should forget about pace for now. I give the same advice to others, but struggle to listen to it for myself!

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So much easier running in cold than hot. Tip from book ‘Run Fat Bitch,Run’ - you will never WANT to run. You just have to do it regardless. However, this is a little of ‘Do as I say rather than do what I do’. Already starting to talk myself out of my evening run after work.

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Thanks! I think I need to check out that book... it’s always good to hear others have gremlins too, and not that everyone else is in a haze of running bliss all the time!

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