Feeling a bit frustrated at the end of the program admittedly. I really wanted to cover a distance of 5K in the 30 minutes. My pace has been improving each week, though I’m starting to accept the reality that I won’t make it by the end. My best pace before today was 10:55/mile. This week for run 1, I took my time and ran at a comfy 11:30 min pace and didn’t stress it. Today I really wanted to go for it, so I watched my pace and held myself to stay under a 10 min pace for the first 12 minutes of my run and then something happened that hasn’t ever happened yet- I burned out and had to walk for two blocks. That was so disappointing, I almost wanted to just quit the run and try for a redo in the next couple days but I pushed myself to start running again and finish it out. In the end, even with the walking, it was still my fastest and furthest run yet at 2.81 miles and 10:39 min pace for 30 min of running. I know that the goal is to run for 30 min and I shouldn’t beat myself up so much but I think what’s so frustrating to me is how close I am to reaching my goal. I wonder what my pace would have been if I hadn’t had to walk? I can’t decide if I should consider this run as a fail and to redo it and count my next run as run 2 still or if I should just make my next run my final run of the program. Either way, I know I’m going to push myself as hard as I can for that last run 😆
Week 9 Run 2 burnout: Feeling a bit frustrated... - Couch to 5K
Week 9 Run 2 burnout
I’ve only got one run left in week 9 too and I’m disappointed that I’m only running 4K in 30 mins but I think the point of it is you’ve got plenty time after graduation to consolidate and improve your pace/distance etc. This is an exciting new beginning. Don’t waste time in beating yourself up but look at what you’ve achieved. You will achieve your goals but don’t undermine the amazing progress and hard work it’s taken to get here. Just celebrate and enjoy your final run, whatever that 30 mins brings. I intend to!
Very true. I am proud of how far I’ve come and I do think I’ll be able to make the 5K with an extra week or two or practice. But after psyching yourself up the whole time it really is a bit of a let down! Ah well, I’m not quitting 😆👍🏼
Good job on your progress also, one more run and we DID this!
I've just started this again (3rdtime) and its hard at the end not to be at 5k - BUT - its 30mins of running which is great. I'm planning to use the progression plan to build up strength, stamina to get from wherever I am at 30 mins to 5k - if I feel l want to at the end. Pity its not called couch-2-30-mins as this is then one challenge at a time. Next challenge - 5k in 30 mins - wish there was a clearly defined programme for that on NHS site.
Yes, I’ll definitely keep at it until I reach that 5K! Still proud no matter what 
I'm totally with you on frustration with speed. I'm on run 2 of week 9. I'm slow, weeks away from 5k in 30 minutes. I got downhearted about this when I realised I was taking around 13 minutes to do a mile. I've just given myself a talking to. Nine weeks ago I never thought 30 minutes of running could ever be possible. I'm 64. I haven't run for years. If it takes another couple of months to get faster that doesn't matter in the scheme of things. I am trying to take real pleasure in what I can do right now.
You’re absolutely right Gwen. Good job all around. I’m going to practice different techniques when this is over, like intervals and sprints and skipping and all the things until I make it!
I’ve decided that I’ll redo this run since it wasn’t a full 30 min of running. This gives me a bit more time of having a chance at reaching that 5K also!
I wanted to run the first 3k in 8 minutes like way back when... but there was a problem... I don’t have the tank for that. Then the second issue was this plan is all about building that tank, and rightly so. Finally there was the 3rd rather obvious issue... I wasn’t a 16 year old athlete any more 😂
So... what I’m trying to say is, follow the plan and the guide to the plan. There is no mention in either about pushing the pace, so if you had a physical coach they’d have been shouting today! After this you have 4 choices... stop running, run 30 minutes for fitness, extend distance, or work on pace... there’s plans for the last 3 and the first doesn’t need one. If you choose to go for a 5k race pace plan, you’ll notice that most of the runs in it are “recovery runs” these are slow runs... building stamina and not taking too much out of the legs... I run these at about 12 minutes a mile... then you have the long run... slow... same pace. Some speed work, maybe sprints, maybe 1k intervals... fast, sometimes beyond the goal pace. 200m sprint intervals hurt... 1k intervals I can run under 9 per mile, which is what you are looking for I guess. However, running that much faster burns fuel from that tank you’re building... so completing 5k at that pace requires a bigger tank. It will come, with work.
I don’t recommend this next experiment... but once you can run that pace, running it in back to back runs will hurt. The secret to speed is lots of slower running.
Don’t worry about it yet... graduate... consolidate 30 minutes and then start working on it the right way. You should never run your longest run fast.
Great advice, I do try and run most of my runs at a comfortable pace for this reason. I think what just eats away at me is I’m soooo close and that makes me want to dig a little deeper to knock it out. This is my third time doing C25K also. The other times I graduated I just fell off afterwards but this time I’m feeling really motivated to continue on and start running organized races and maybe go on to a 10K plan
I was very close too... and it was great to do it after the plan... I got to celebrate twice!
10k plan is good and will increase your speed over 5.
Celebrating twice does sound nice!! 🎉
I have never managed to run 5k in 30 mins. It used to bother me that I am still slow and didn’t seem to get much faster but now I just feel it’s better to run slowly than do nothing! I am also 61, have asthma and my usual route is hilly - so perhaps to be expected 😊
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