Struggling to improve

[Kasruns]

Looking for top tips please - what do people do when they feel they are stuck and not getting any better?

My speed has improved slightly but I am still struggling to get beyond 4K without stopping and I still can’t run for 30 mins. What am I doing wrong? Or, what can I do to kick start some progress?

Thanks in advance 🏃‍♀️😊

[MarkyD Graduate]

Hi Kasruns, we'll get you to where you want to be with your running.

First thing, though - I see that you graduated from C25K last year - well done - so you qualify for a Graduate badge on this forum, so add you name to this post (and reference your post from 8 months ago).

You could consider just one goal at a time. Your post references pace, distance and time goals, but that is too many. Forget all about pace and distance, and just concentrate on the 30 minute goal.

For some people, three lots of 30 minutes is too much running in a week. So why not aim for 3 runs, each of 20 minutes per week. Then pick just one of the runs (at a weekend maybe) and gradually extend that over a few weeks until you get to 30 minutes again. Once you get to 30 minutes, there is no rule that says all your runs need to be 30 minutes, so run three times a week 20+25+30 until you are comfortable ("consolidation").

Then gradually extend just your long run to 5km, so that you are running 20+25+5km each week. Again, consolidate that running, and then post back here for further instructions. During all the above running, totally ignore pace. Run at whatever speed you want. Pace is an arbitrary number that we invent to make us feel bad about our running.

[Kasruns in reply to MarkyD]

Thanks MarkyD. That’s great advice 👍. I did graduate last year healthunlocked.com/couchto5...

but then I broke my ankle and had to take 2 months out so I feel like it’s been a bit of an effort to get back up to where I was. But yeah, maybe i’m trying to run fast, far and fabulously all at once 😂

[IannodaTruffe Mentor]

MarkyD has given you great advice.

You might find this guide to post C25K running helpful healthunlocked.com/couchto5...

Slow and steady.

[Elfe5 Graduate]

Hi Kasruns, if you are running again already after a broken ankle, I think you are doing very well - please don’t underestimate that achievement. 😄

2 suggestions:

I have found after illness or injury re-doing a part of the C25K very helpful-probably psychologically as much as physically. It makes me think about what I can do and have a sense of achievement, rather than noticing ground lost. I just pick it up at whatever week feels comfortable and go from there, and sometimes fast track it, e.g. two runs from each week. - I just listen to what my body tells me.

The other useful thing I have found, is to drop my pace right down for a while until I have settled back into running for 30 minutes. Once I had re established that, I found my pace just picked up a bit without me really trying.-Although I will always be a snail, just sometimes a faster snail 🐌 than other times! 😂