Struggling to push past 5 mins!: Hello, I have... - Couch to 5K

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Struggling to push past 5 mins!

Hello, I have been doing the couch to 5k for the past 5 weeks but I had to repeat the 4th week as I didn’t feel confident with those 5 minute runs.

I decided to try and push past it and just launch into week 5 but I’m really struggling to do it. I just feel that jumping from 3 minutes to 5 and then 8 and 20 in 2 weeks is quite a leap! I have run a half marathon or two in the past - always at quite a slow pace, but for some reason getting back into running this time has been a chore.

I’ve been trying to make sure I get enough sleep and that I’m eating right but I still find I can’t move my legs to run for those 5 mins and I start to panic which doesn’t help!

Any advice from someone who has gone through something similar?

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The only way to go forward is slowing down . I know you think you may already be slow but if you try and slow down even more I'm sure it will help. Also are you drinking 2-3 litres of water that helps with the legs also. Good luck 😊

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Thanks - I do generally drink loads of water every day. I feel like if I slow down anymore I’ll be walking!

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It took me 17 weeks to complete c25k because I had to repeat a few runs . I just kept trying until I did it 😊

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Well done for keeping going! There were definitely times when my ‘running’ was slower than walking. But still worked to improve overall running fitness. Stay with it - as the pinned information post says, there is no such thing as failure on the plan unless you go back to couch permanently. Good luck

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It's always easier if you have someone with you. I am from Blackpool and meet up every Wednesday with a group of very supportive people. It might be there's similar where you are.

If not, I use an app called Nike+. It has guided runs with a coach that talks to you during the run. I highly recommend this app to anyone, but especially a new runner.

If everything else fails, then fall back on the old saying "When you feel like giving up, remember why you started"

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I will keep going, but just feel like I’m not progressing at the moment and not looking forward to having to do runs. I can’t join a group as I have massive anxiety problems!

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I think you may be running too fast - when we go from brisk walk into the run I think it’s natural to go faster than the run, but that was a huge mistake for me! Around w6 I first saw the Japanese slow jogging technique and have run this way ever since.

It’s a low impact style of running designed to prevent injury, and makes the running pleasurable - because it’s doable! I get all the benefits of running (5 1/2 inches lost from my waist) without pain or injury.

There’s more to it than just being slow - the soft landing and short stride are key. Perhaps give it a watch (practice the landing) and give it a try? It changed everything for me, maybe it’ll work for you too?

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This sounds interesting! I’ll give it a go!

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Oh my goodness thank you for suggesting this! I managed to do week 5 run 1 no problem! I’m thinking even if I do the rest of the C25k like this then I can work on my speed when I’m comfortable doing long distances! Thank you so much I no longer dread doing these runs!

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Fantastic! You can do it all at this speed and continue at this speed - if you want! I have!! I love this slow easy pace, and after graduating & consolidation I added 5 mins to one run per week building up to now over an hour. And it works! I feel fit and stronger than I have in years - and you use as many calories running 5k if you do it fast or slow - it’s the distance not the speed that counts. Obviously, it’s more time efficient to do it quickly, but if working on pace you find yours not enjoying it as much, just slow down again! So glad it helped x

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The slow jogging technique works for me. Try your 5 minute run doing it and you’ll be surprised. Enjoy your run and don’t stress about the time, it soon goes by. You’ve got this 🏃‍♀️

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Thanks!

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Are you running at an easy conversational pace, as defined in the guide to the plan ?https://healthunlocked.com/couchto5k/posts/136914770/faq-post........how-to-run-c25k

If you cannot speak aloud clear ungasping sentences as you run then you are going too fast.....it ain't rocket science.

If you are having doubts about the plan read this healthunlocked.com/couchto5...

Trust the plan, believe in yourself and slow down.

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