I'm getting really down and it's wearing on me. I've not managed to complete the 20 minute run now for the 4th time. I'm just so down about it and I don't know what to do. I've gone back and repeated run 1 and run 2 this week, but I can't seem to run more than ten minutes.
I've done the program before so I know I theoretically can do it, but I've got no idea what to do. I run because it makes me feel better, but now for nearly two weeks I've been feeling worse.
Not a fail, just a practice and a temporary hiccup. Are you well hydrated? Might you be under the weather? Do you need to slow right down & run well within your pace ability? Is it too soon ( or too late) after food? Can you work out what makes you stop- tired legs? Short of breath? Brain having an “I want to stop” tantrum? - Last of all, might you be short of vitamin D? Lots of us are in these northern latitudes without realising. I trialled taking vitamin D for a month & have felt much the better for it.
Good luck! I’m sure you will find a way forward, don’t give up! 😄
Thanks for the advice. Hydration is not a problem, I drink a lot. Probably mental, and going a touch too fast. Sigh. I want to get it done! Thank you.
Some great advice from Elfe there. Once you have had a think about whether there might be a physical cause you could just have a go at doing it a bit differently in case it’s a bit of a mental block. For the next three or four runs you could go out just intending to do one minute more than the last time. So if you have run ten minutes already, tell yourself you are going to run eleven. Then walk for a couple of minutes and run nine. The next run aim for twelve, walk, eight and so on. My friend had exactly the same problem with twenty minutes last year and it took her a week or two but she did get round it. I’m sure you will too! Remember why you started, keep going and don’t worry about it. You will get there!
Ok, it's become a psychological wall it sounds like to me, which is a vicious circle and will definitely get you down. 👎🏼😞
Maybe let's change tack. How about do a 10 min run. Then a 15, then an 18 then try 20. That's 4 additional sessions but hopefully it will help get you over this wall and break free of the mental gremlins who are stopping your progress, and as you get through each it will hopefully rebuild your confidence.
If you're unsure you could even do it in 2s, 10/12/14/16/18/20, entirely up to you.
What do you think?🤔
Don't worry , we'll call them practice runs. I had a few goes at the run also. What I did do was take all the advice of slowing down . Yes I thought I was going slow enough but I found a new slow.
Have a rest day make sure you're well hydrated and give it a go . Good luck 😊😊
How do you know you're going too fast? What is it that's making you stop? Are you out of breath?
Some good advice already but how about choosing a totally different route, preferably a nice one with lots of interesting new things to look at. And, importantly, none of your usual landmarks, so your brain won't be saying, "this is where we usually stop and walk!" Worth a try?
Why do you feel the need to stop? Are you out of breath, do your legs feel heavy/tired, are you in pain?..
I sometimes find all I need is a distraction - I find a good audiobook/podcast (or maybe music if that's more your cup of tea?) distracts me enough and all of a sudden Sarah is saying "well done, that's 20 minutes" whereas without it I'd have given up at the 10-15 mark
Great advice already, so you probably dont need more, so just a couple of thoughts...
I kept to the same route pretty much all the way through C25K. On the longer runs, I always found the first 5 minutes to be really hard. But once I got to a certain lamp post, it was like a psychological marker and it started to feel easier again.
Perhaps, the same is happening to you in reverse, you get to a certain marker and subconsciously your brain says 'I cant go any further'. So, can you do your route in reverse? Or try a different one altogether?
Another option I've quite liked on a couple of consolidation runs, is to use an app that gives a vocal update at certain times. I'm using the RunKeeper app (I'm sure they all must have the option) and set it to tell me when 15 minutes has past. Maybe you could do something similar and set it to update you every 5 minutes. Then, stop focusing on 20 minutes. Forget it. Just focus on the next 5 each time.
Just to reiterate lots of other comments though, try to slow down. There are no prizes for speed. Start off really, really slow. You can always speed up at the end 'if' you want to.
Dont give up, we're all here for you. You CAN do this!
Mig
Thank you all for the advice. I think I just needed to whinge. I'll definitely give a new route a go.
great advice already given.
I would say YOU CAN DO IT. Just bash those gremlins on the head!! maybe actually picture that battle in your head?! 
go slow... change route..... can you run with anyone to take your mind off it?
do you live near a parkrun?
good luck
What is making you stop?
Exhaustion, can't breathe, I just feel overwhelmingly that I can't go on and I have to stop. Telling myself encouraging positive things doesn't seem to help, in fact it makes it worse where when I'm telling myself "this is never going to happen, you're not going to get close to it" I go far better and I've got no idea why.
If you are otherwise reasonably healthy, then an inability to breathe when running comes down to going too fast, in most instances.
You should be able to speak clear, ungasping sentences as you run, as described in the guide to the plan.
You can make it tough on yourself by pushing hard or easy by slowing down.
Find some distractions from the running. Many people find podcasts divert their consciousness. I used to give myself a running commentary of everything I could see, feel, hear and smell as I ran......it worked for me.
Awwwww I’m sorry for ya. I’m only on week 1 so probably can’t offer any practical advice I’m afraid as haven’t got anywhere near that stage. All I can say is ‘wow, you can run 10 mins without stopping?!?’. 😝 That’s waaaay more than I can even think about right now so don’t be too down hearted. Be happy with how much you’ve already achieved and I guess just keep trying and the rest will come. Good luck !
Update. Nope.
I'm struggling to know what to do here. I've done different routes, done a parkrun, been well hydrated, positive thinking and I can't seem to break through the 10-12 minute barrier.
I'm starting to think that maybe running isn't for me. 20 minutes feels impossible. I just have no idea what to do now. I've tried this run maybe 6 or 7 times now over 3 weeks or so and I feel incredibly defeated.
Week 5 run 3
Week 5 run 3
Week 5 Run 3...
Week 5 Run 3 Failed
Week 5 run 3
