Pace!?

[CouchPoetaytoe]

I'm struggling to pace myself, I don't go full throttle and when I do try and slow it down it basically turns into a walk. I've not stuck to the couch25k exactly how as some days I do the runs one day after the other without rest in-between, really struggling with week 5 run 3 (20 mins non stop) so I've done run 2 a couple of times. I do feel better once I've done the run, even when I was in school is was about the 100 metres I've never been one for long distance (in the runs I always try and work out where I'll be at the end of each recovery walk so I'll be running down hill!) I was hoping I would see more difference in my shape as well, the scales tell me I've lost weight but I don't feel or look that I have which is a slight let down but this is my only exercise each day.. I want to keep going I just don't think I can go 30 or 20 for that matter without stopping

[Johnnylewis Graduate]

You will get there. Remember it's a marathon and life changing decision, not a sprint. Also you are far different person/body than you were 4 weeks ago. Also you will be the last person to see any changes. Go see a friend you haven't seen in a while, take pictures and look at old pictures. Pace wise I can sympothise with you. I found not listening to music on my run. If you cant do that then try and download music that's designed for 150bpm, your body hopefully will react to that.

[pete_be_healthy]

Do you know what, I've done this programme a couple of times and I'll let you into a few secrets.

1. I've never finished it.

2. Whilst I will, that's isn't really the point for me. I, doing more now, especially running wise than I have ever done, and I feel great.

3. I did W5R3 last week and you will get through it, if it takes you a few weeks of run walk do that, it's not prescriptive, just advisory, no one is checking up on you, apart from you.

4. The reason 1 is on the list is because I ran too fast, and got injured, at 250lbs as I was when I started last time, moving slowly takes more energy than Mo Farah running quickly.

5. The last time I injured myself running I swore I'd never run again. I am pretty active now, and have dropped 60+ pounds in the last year or so, but running was never going to be part of that.

6. The reason I am on c25k again is that I did Red January this year for MIND and that inspired me. But I slowed it right down, and that's the key. A fast run is great, but a fast walk is also fine, keep it slow, and I mean really slow, and you will complete this. After you've completed it you can speed up. When you're not on a schedule you can take nine months to get faster if you want.

7. Remember for many of us the key to finishing is to slow it down, have fun, don't put yourself under pressure (enough people out there will do that) and have fun.

[Buddy34 Graduate]

Rest days are really important so if you continue to run one day after another you may not want to continue c25k or end up with an injury that may stop you running altogether. So restart week 5 rest days in between and see if it help good luck

[Chester01 Graduate]

I’m usually the first to cut corners (run faster, skip rest days, generally being impatient!) but for the first time i’ve tried to really downplay my expectations in terms of pace and actually stick to the plan. For the first time (having started about 5 or 6 times previously), i’m Being consistent and have just finished week 5 (usually i’m Lucky if I see week 2!). I’d really recommend taking the pressure off yourself, I think anything that most of us do is more than we did yesterday so has to be positive, keep focusing on that. Good luck!

[Couchpotato2 Graduate]

Hi, I would really recommend sticking to the plan, it’s working for me and the rest days are really important and allow your body to recover. Also slow down! Just relax into the runs and enjoy them. It’s not a race yet, the plan is helping you build stamina. I am now running really quite slowly but I look forward to all the runs and enjoy them at the time. You can build on speed later. It’s about finding a pace you are comfortable with and can talk at and not a pace you think should be going at.

To give you an idea of how slow I am going, when I am going uphill, I often think I would be faster walking

Let us know how you get on!

[SpanishShuffle Graduate]

Trust the plan. Follow the plan and think 🐢 not 🐇

😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

The best way to complete a training plan is to stick to it.

I considered missing some of the plan out but realised that those who had devised it knew considerably more about running than I did.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the easy conversational pace which means you will be able to complete each workout and at the same time develop your stamina.

When you run you create micro tears in your muscles which repair and strengthen on your rest days not while running.

No rest, no repair, no strengthening and therefore increased injury risk.

Rest days are part of the plan please do not ignore them.

C25k is a brilliant, carefully structured, highly successful and proven training plan.............why would you try to make it up yourself.

Take care.

[CouchPoetaytoe]

Thanks for the input guys going to attempt w5 run 3 again tomorrow at a slower pace, but I honestly think any slower you'd class it as walking!