Struggling with 25 min runs week 7: I am really... - Couch to 5K

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Struggling with 25 min runs week 7

I am really struggling with a 25 minute run, 2 attempts so far and have had to walk for about 3 mins part way through, then continued running to the end. Starting to feel like it will become a mental block, did anyone else struggle at this point or have any tips?

2 days on and I have done it 25 min run!! :) Thanks everyone for your advice the change of route and plenty of water helped.

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You may think you are going slow try slowing down even more and make sure you're drinking plenty water 7 days a week. Also I was on wk7 for 2-3 weeks so don't worry 😊😊

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I don't think I could go any slower, I'm sure I walk faster! :) but probably could do with drinking more on non-run days, thanks for the advice

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Can you examine and define what is your block? Mental, lungs or legs? Ask yourself this question when you next attempt the task and feel that you may be approaching that block. Running for 30 minutes continuously is the aim of C25k - and this is what I did five years ago. But next week I will be run/walking my first full marathon at age 72. I will be using a run/walk strategy to finish the 26.2 miles and it will be HARD even doing that . Keep trying to finish your set task - but always remember there is no shame in taking walk breaks.

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Very inspiring. I think it's a mental block but will ask myself on my next attempt, thanks for the advice

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That week looks easier than it is... run to run duration isn’t changing, but the week to week duration is going up with every run. Slow down deliberately to start each run... get to that half way bell nice and easily and then you may find you speed up slightly with no extra effort as the toxic 10 is done... which gives you another gear to go down as it gets harder. Try to relax before you run... keep that hydration up, keep the stride short, and try to think about something else, distract yourself by taking in your surroundings. You’re doing great... you’re consistently doing 22 minutes of running, a few weeks after 60 seconds was tough. You can do it.

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Thanks for the advice, going to try a different route on my next attempt, hoping the change in scenery to look at may help

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I used to talk myself through it, no stopping in the toxic 10, we all know that they're bad, not an indication of the whole run. Then Only 2.5 minutes until half way. Once I'm half way, only 2.5 minutes more and I'm in the last 10 minutes. Then you can't stop with only 10 minutes to go, you ran 10 minutes in week 6...and on it went...

Also yes, what the others said, drink water every day and slow down, at least for the first half. You did the same run in week 6 r 3 I believe (I don't have the plan in front of me), so you know you can do it. Kick those gremlins to the curb.

Is there anything that you do to distract yourself ? Mine was working out how many minutes I'd run from week 1 to week 7. Or the total number ofnminutes in the whole plan. You just need to be able to make yourself "trip" over an idea and be carried along by it, distracting yourself. Mine was maths, maybe yours is music or recipes or a party you're planning, or tonights dinner, or whatever works for you. Just practice distracting yourself. I have written many a post in my head that never made it on to this forum. : D

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I listen to music but still find myself battling in my head to try and keep running! Will try and think of some other distaction techniques, thanks

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Have you changed your playlist? I've noticed just changing the songs helps.

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Yes listen to different music each time :)

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I listen to audio books and find it so much easier! A good crime book filled with drama!

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I found the step up from 20 to 25 mins tough to start with too. I think sometimes it can be a mental block, I had a really comfortable 20 min run, but then my first 2 attempts at 25 I struggled early in the runs and was looking for excuses to stop, but I got there and I’m now at the end of week 8.

Put these runs behind you, as others have said keep well hydrated and try find a distraction, if you can avoid clock watching which I was doing, you’ll complete that 25 without even realising. You can do it.

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It is completely mental... don’t fixate on stuff, you are physically able to do this. I struggled on week 4, didn’t manage the first one, then panicked and got super stressed about it and had to find the courage to try again after 4 days of fretting. I mean, it is all in the mind - but it is so hot at the moment, so be kind to yourself. My sister said try not to over prepare, put it in perspective - it’s just a run - it doesn’t matter about your pants/hair/earphones, you can do it with no problem - really, you can, promise. Xxx

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Keep at it and repeat the week until you can do it is how I approached it.

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The last weeks of C25K were also a challenge for me. I think it was more mental because I told myself before the run "oh no, I have to run x minutes more than last week". I know it's not easy to stop those thoughts. I still think that way now of meters. ;)

I repeated the last weeks of C25K a lot of times ... I think around 2 - 3 times each week. I tried to see the beauty of my surrounding, looked out for nice flowers, or the smell of the air (when it's good ;) ) ... so that I stopped thinking how long I still have to run. I think that works for me. What I do nowadays when it's getting tough ... I try to smile ... I think that looks funny, but it feels like getting back some energy. ;)

You can do it!

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I think everyone has a run or week that they find really challenging, whether that’s mentally, physically or both. You haven’t given up which is good - shows you’re winning the mental battle 👍🏻! If you feel you need to repeat a run or week then do so, there’s no shame - it’s your journey, no-one elses 🤗 x

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I had mental block at same stage. Thought OMG I can't run 20 minutes and more. I now run 30/40 minutes 2/3 times a week and EVERY time I get to 20minutes I have to tell myself I can do this. I say to myself "Ok, you can stop if you want but just run 2 more minutes" then when I run extra 2 minutes say sane thing, just 2 more, just 2 more and you can stop. Next thing, I've run 30.

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Firstly can I say well done for keeping going and completing your run. Please don't look at this as a failure. You ran for a total of 22 minutes with a walk in between. That is still brilliant.

It's okay to keep trying out this part of the programme until you feel more comfortable with it.

Don't let your inner demons win. If you get to the point that you feel you can't run anymore, look to the next tree and run to that, then the next one. Sounds peculiar but it works for me, I still do that and sometimes after a minute my breathing regulates or my legs don't feel so heavy and I get over that hurdle.

It also really helps me to put some tunes on and run with them. Tend to go for the 90's classics that I used to dance to in my youth. Subconsciously even for just a second I feel young again and the buzz pushes me on.

Good luck on your next run, you can do it!

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I think most of this is a mental challenge! I struggled sometimes and thought I needed to walk but then thought back to week 1. Am I gasping like a stranded fish and frightening dog walkers (and myself to be fair!)? The answer will probably be - no - and you managed week 1 so you CAN do this. Good luck, graduation is very close.

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Hi I remember getting stuck repeating the same week for about a month! Then all of a sudden I was able to do it x keep trying x

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I found it hard but found if I just kept to a slow steady pace and did my breathing aswell it made it much more easier to do it, the important thing is finishing it, sometimes it doesn’t feel like I’m running by keeping it steady but I’m moving a bit quicker than walking. Good luck and really hope you get to finish it xx

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Podcasts have really helped me this week (also on week 7) it stops me from thinking too much about my breathing and whether I'll actual still be alive at the end if it. I also love a 'loop' run rather than getting so far and then turning round & coming back the way I came. Keeps it more interesting. Just remember that you are running, actually running! so much further than you were even a couple of weeks ago!! You can do it ❤

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I agree with the go slower approach from others on here. But as you say, only you can judge that.

You’re doing great just going the distance and finishing the task. If you have to walk some of it, so be it. But you’ll get there!

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