It’s not getting better

[Richlfb]

So I just completed week 3 and I really have hit a wall, I don’t feel I’m improving at all, the last run was really hard and week 4 seems very daunting, should I repeat a week until I’m totally happy with it? I know it’s not about distance but I ran further in week 1!!

[Martianchild Graduate]

Hi Rich I know exactly how you feel. I found week 3 hard going. I have Jo Whiley in my ear and I listen to upbeat music as I go. I stopped a couple of times during day 3 week 3. Today I've completed day 2 week 4 and believe it or not I've found it a lot more manageable than week 3 was... keep going. This is a good thing you are doing.

[Richlfb Graduate in reply to Martianchild]

Thanks for the reply, I too have Jo Whiley, I even had a training to Rocky playlist, which to be honest wasn’t good because I thought I was 17 again and pushed myself too hard, I’ll try week 4 runs and hopefully I’ll find them as manageable

[TeeBedders Graduate]

I’ve only just completed week 1 so I’m sorry I have no words of advice or wisdom but I just wanted to say keep going and you’re doing great! To complete 3 weeks is astounding! Listen to your body. Why not try repeating week 3 again and see how you feel after? I am certain you have improved from week 1. Don’t doubt yourself! Xx

[Richlfb Graduate in reply to TeeBedders]

Thank you for the encouragement and well done to you too, I really enjoyed week 2

[AlMorr Ambassador Graduate]

Perhaps you are running a little too fast Richlfb, you can repeat any runs or week's if you wish.

Have a few extra days off running before you repeat at least 1 run of week 3 before going on to week 4. Drink plenty of water the day before you run, run the running parts a little slower than you did today.

[Richlfb Graduate in reply to AlMorr]

I honestly feel like I’m walking faster than I’m running I find it quite hard to pace myself when I’m not on a treadmill though but thanks for the advice I’ll give it a go

[AlMorr Ambassador Graduate in reply to Richlfb]

👍 🏃

[Smelliepoo Graduate in reply to Richlfb]

If you can pace yourself well at a steady doable pace, someone suggested to me that I use a metronome app to find my ideal bpm. So get yourself to a good pace on the treadmill and then set your metronome to the beat of your feet. If you use that approximate bpm when you set your play list to go out then it should keep you steady and slow enough to feel more able to carry on. I am going to do this on my next flat run and see how it changes my playlist!

[backintime Graduate]

Did you find week 1 hard ? (I know I did). You just ran week 3, so my guess is that you are improving. You probably couldn't have run week 3 two weeks ago, so that's progress right there.

For me, each week didn't get easier in itself because if the extra time etc. but I am running further and recuperating faster, so the effort is increasing but so are the rewards.

[Richlfb Graduate in reply to backintime]

I’ll be honest week 1 came surprisingly easier than I imagined it would, but when I did week 2 I really felt I’d made some good progress but the step up to week 3 has not been as enjoyable. Although like you say recovery is much better so that’s got to be good?

[backintime Graduate in reply to Richlfb]

So that's visible improvement right there no ?

[Richlfb Graduate in reply to backintime]

Yes I suppose it is when you think about it 😜

[Buddy34 Graduate]

Try slowing down a bit even if you already think you are slow that should help good luck 😊

[Richlfb Graduate in reply to Buddy34]

Thanks and yes I do feel soooo slow my brain won’t let me believe I’m doing any good

[Emlist29 Graduate]

Well done on completing week 3.

I found the first 3 weeks a struggle but week 4 was a turning point. It feel like everything slotted into place and I started to believe in myself and the program.

I’m currently on week 9 (although it’s taken me 11 weeks to get here) and have to pinch myself sometimes.

Try not to worry and take your time. x

[Cuig1975]

I was always slower on my run than walking , but I got through and most of the time you’ll feel the better for having gone out, during the week I did a 5 k in the middle of the day in the heat it killed me, this morning I did 10 k at 6 am in the drizzle of rain and it was bliss..... keep plodding slowly

[ScottJB Graduate]

I had similar challenges in week 3 and didn’t think I was progressing, but when you compare the workouts, excluding the warm up and cool down, week 1 is 20 mins activity and week 3 is 18 mins, so don’t think too much about distance at this stage, it’s all about building strength and stamina.

I’m about to start week 7, but it’s not been without it’s challenges. I’ve repeated a few runs until I was happy to move on to the next week.

Keep going you can do it.

[ArthurJG Graduate]

No, don’t repeat weeks or runs you’ve completed. Note I’m not saying never repeat: I’m saying if you don’t complete a run, THAT’s the one to repeat: not the one you successfully completed. Don’t be scared to take an extra rest day if necessary ( but don’t let the day turn into 3,4,5 ....) and definitely take week 4 slower than week 3. You’ll be fine, you’re a third if the way through the programme already!

[Elisabeth3 Graduate]

Being slow is no problem.

If you are lacking motivation, wait a few days and reassess. Have rest or try other th

[Elisabeth3 Graduate]

... things. Anything that makes you stronger and fitter, is good.

[Irish-John Graduate]

It definitely gets better if you stick to it

And, it will get easier - maybe not "effortless" but easier

I never thought I could run 5k, let alone 10...and as for ten miles! Half Marathons!!

Heck - impossible! I have asthma, screwed foot bones, smoked for almost forty years, never ran more than a hundred paces....

But, here I am with three HMs under my belt this year - and only just over three years since starting C25k - and starting to ponder a Full Marathon next year.

I'm not fast, I'm not graceful...but I can run. So can you if you just do what brings most of us to graduation and beyond.

Take it slow and steady -"speed" comes layer. Never miss a Rest Day. Keep it fun on at least some level.

Wishing you many happy miles in your future

[sTrongFuse Graduate]

If you've completed all the W3 runs then move on to W4. If you struggle with a W4 run, then repeat it until you complete it. You can repeat individual runs but there really is no need to repeat full weeks (unless you've had to take time away).

And as quite a few people have said, maybe go a bit slower. It's easy to think you're already going as slowly as you can, but so long as you don't stand still, there is no such thing as too slow. If you're run is slower than your brisk walk, that's fine (it just means you walk too fast 😉).

Learning to pace ourselves is one of the hardest lessons, and it does get easier as the times increase and our legs get stronger. Your pace will naturally pick up as you progress so don't beat yourself up. Slow down, take extra rest days if you need them, but most of all enjoy it. You've got this.