At Week 5 and really struggling with pace and constant aches.

[LaurenK1985]

I’ve just done run 2 of week 5 and really struggling, I had to stop running twice during both 8 mins of running. My aches are no longer recovering on rest days, which is possibly why I’m struggling? I’m ensuring I do stretching before and after, I’m doing Pilates, and regularly use my spa which has a hydro pool - so my aches should be much better than what they are. Can anyone suggest anything else I can do? My job possibly isn’t helping - I’m cabin crew so I do a lot of walking in heels, with general standing around in flats for 12hrs plus.

[ButtercupKid Graduate]

Allow yourself an extra day’s rest when you feel you need it. Try some stretches - I do the NHS Strength and Flex podcasts on my rest days and they really help. If you don’t complete all the requirements of a run, always repeat. Don’t beat yourself up over it, just try to beat what you did the first time, and go on doing that until you’ve conquered it. It took me nine weeks of repeats just to conquer week 1, so you’re doing much better than I 😄 Relax and enjoy the journey x

[LaurenK1985 in reply to ButtercupKid]

Thanks for your advice. I have a race in 3 weeks so I don’t really have time to repeat the runs - really wish I started training sooner! I’m going to attempt a park run on Saturday, hopefully that will give me some encouragement.

[ButtercupKid Graduate in reply to LaurenK1985]

Good on you ! A lot of folk are really boosted by their Parkruns. Hope you have a great time x

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pace, minimising impact and stretching appropriate for both pre and post run.......they are not the same thing.

Enjoy your journey

[Hidden]

Try slowing down maybe?

[LaurenK1985 in reply to Hidden]

I’m so slow as it is, I think I could walk faster !

[orcadia Graduate in reply to LaurenK1985]

But that's fine to go so slowly that you can walk faster. I was like that at the start but I could feel my stamina improving even though I was still so slow. I've found that I've naturally speeded up now that I've graduated - but I was incredible slow doing the programme.

[Hidden]

You can always go slower! If you have to stop and are so achy, I feel you have not found a 'sustainable pace'. That is the pace that enables you to keep going for as long as you need. I too am very slow, but (2 years after starting) I can run for 2 1/2 + hours.

[Letties Graduate]

I've read several times not to do certain type of stretches (dynamic?) before excersize .

Are you doing the right sort? This could be why you're aching.

And Yes,slow down. And rest.

Better to get a longer time on your race than not finish it!

[ArthurJG Graduate]

This is meant to be enjoyable. Eventually So don’t put pressure on yourself because of a race. It looks like you’re putting pressure on yourself two ways, by trying to rush through the programme without repeating unfinished runs or taking extra rest days when needed, and possibly also by going faster than you need to, to try to reach 5k in30 minutes. That way lies injury. It sounds like your body may be trying to warn you of that. And if you injure yourself the race won’t happen for you anyway. So be a bit kinder to yourself.

You’re on week 5 so you’re not likely to be at 5k in three weeks - but you will be running continuously for at least 25 minutes, maybe 28. So, come the race, you may have to run 3k and walk 2 or run 4k and walk 1 or whatever. That’s fine. It’s still 5k. Accept that, so that you enjoy the race and don’t stress over it, and then find another race or parkrun a month or so later as a more realistic target for your first ‘all run’ 5k.

[LaurenK1985]

Yeah good point - maybe I am putting too much pressure on myself. My job really isn’t helping as some days I’m having to do runs with extreme tiredness from working a night flight mixed with jet lag - but it must be doing me some good

[Hidden]

Foam rollers are good. It's a deep tissue massage, it's proven that they help recovery. You can get one for about £10.

If you want to get silly, I tried this once and it really worked... Ice bath.

[Yogaandrun Graduate]

Try taking an extra rest day, I find that helps when the going gets tough

[Papillon17 Graduate]

I had a number of aches and found drinking more water especially day before and eating more bananas two or three a day seemed to have removed the aches and pains. Good luck take it slow and steady and you will do this.

[LaurenK1985]

I’m going to stock up with banana’s - great tip! And maybe I am dehydrated - going to start drinking more water to see if that helps too.

[LaurenK1985]

I survived Park Run - 36.02 !!!! And I wasn’t last