You might remember me from last week. Week 5 Run 3. I can't do it and I'm wondering if there's a separate program. I've attempted this run 10 times now and I want to just give up running completely. I don't know what to do.
I've tried running with music and without music, different routes, looking at the clock and not looking at the clock, slowing it down (I'm "running" at 9.30 ish a km. I'm not sure how much slower I can get.) I'm well hydrated before I run, I've tried different times of day. While this post doesn't look like it, I've tried positive thinking and mantras.
I genuinely have no clue what to do now. Is there a different program that maybe doesn't jump from 8 to 20 minutes? I can't seem to run longer than 10 ish minutes maybe up to 12 on a rare occasion. But because I've tried desperately to keep it going for longer than I'm able to, I can't do another run after I've walked for a bit.
Very despondent.
Written by
Hannah337
Graduate
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I’m not sure if this will help as I only did the run once the last time I tried the program and have my week5 run3 today but I do it on the treadmill rather than outside! I’ve found I can control my breathing much better and slow it down quite a bit. I did a few 25minute runs by myself when not following the program and I found if I did a longer warm up I was able to keep it going! I did 15minutes at a pace where i was nearly out of breath and when I ran I found it ok! Some people have told me about this ‘second wind’ thing, where your warm up should have you out of breath but then when you start running you’re body is ok and warmed up properly.
Hannah, very sorry to hear that you feel the way you do. And obviously, you're going slowly, so that's good.
BUT! You say it's a jump from 8 minutes to 20. It REALLY ISN'T!
The point of the program is get you running continuously for 30 minutes and over 9 weeks... at some point, the walking breaks have to disappear. So any other program (there are others), even if they're a 10 week or 12 week program, will ditch the walking at some point. It's unavoidable.
Yeah I've tried running with others and I feel the pressure to go faster so I don't think that works for me. I stop because I'm exhausted and I can't breathe.
I don't mind the walking breaks disappearing, it's clearly going to happen, but 8 to 20 minutes feels absolutely crazy. Even more so knowing I've done it before a couple of years ago with no problems.
Looks like you've answered your own question there. You're exhausted and can't breathe means you're going too fast (despite what you think).
Mentally, you need to stop thinking it's a change from 8 to 20 minutes. It's a change from 16 minutes (with a small break). W5R2 is 16 minutes of running, not 8! And... take confidence from the fact that Week 4 is the biggest increase in TOTAL running time of the whole program - you've actually done the hard bit!
You have 157 minutes behind you from the previous runs. That gives you more than enough stamina and strength to complete W5R3.
I honestly see no point in running significantly slower than I can walk. Why bother, three times as difficult and much slower? I'm also doubting that I ever even did the two 8 minute runs because it's been so long stuck on this run. I've spent most of January on week five and I can't seem to get out of it. Very negative as you can tell!
You're clearly in a tricky place with this. That's ok, especially considering how hard you've tried to get this run done.
Re: going slower than walking pace - there's NOTHING wrong with that. Absolutely nothing at all. If it meant that you completed W5R3 and could get to the end of Week 9, how would that make you feel?
I repeat, if you're exhausted and out of breath, that's WAAYYYY too fast.
I agree. Running compared to walking has nothing to do with speed. It's the action of having both feet off the ground. There's no shame in running slowly.
Good luck
Hi Hannah! I’m so sorry to read your post and that you’re feeling like this.
How about building up to 20 minutes in your own way? For example: You could do 3 lots of 8 minutes instead of 2. Do that 3 times and then do 4 lots of 8 minutes etc. Or you could build it up slowly, doing 3 lots of 9 minutes 3 times, then 10 minutes 3 times etc, so it’s not such a big jump for you? I hope that makes sense? The program is carefully designed but it doesn’t work for everyone- it’s not a ‘one size fits all’ so adapt it ever so slightly if it’s not working!
I'm going to go out on a limb here and suggest that the "issue" is a mental one rather than a physical one. That doesn't make it any less disheartening that you're struggling with this run, but hopefully puts a different slant on it. If you've followed the plan, you are certainly physically ready.
In W5R2 you actually did 21 minutes: 8 minutes running, 5 minutes brisk walking, and another 8 minutes running. The only real difference between a brisk walk and a run is that when you're running, both feet leave the ground at the same time at some point during each stride. In terms of speed, the brisk walk can actually be faster than the run, so the actual effort involved can be pretty similar.
W5R3 replaces the 5 minute walk with a shorter 4 minute run and that's really all the difference. When I did it I still broke it down into three distinct sections and ran the middle section noticeably slower than the other two.
Maybe try running it using the W5R2 podcast instead, but instead of walking, just slow down at the 8 minute mark, speed up if you can when told to start running again, then start your cool down walk when your coach tells you you've only got a minute left.
You may want to (definitely should) also read the post by IannodaTruffe on debunking week 5 myths: healthunlocked.com/couchto5...
Also, maybe taking a few days break might help, or go back and do a couple of the earlier runs just do break the pattern and get back to knowing you can complete runs.
Good luck whatever happens and just remember that even an 8-10 minute a few times a week is much better than sitting on the couch.
I do agree it's mental. Every day I run, I go out thinking "I can do this" over and over again with genuine belief and enthusiasm and when I can't manage it, I just get so down. I liked running because I always felt better after a work out, but now I just feel incredibly down for the rest of the day. I've now got to the point that I doubt I could do either of week 5s earlier runs, even though I've repeated them twice. Thanks for the advice.
I agree that this sounds like a mental barrier too. One of my reasons for starting C25K was that (and I don't know why) I seem to have a phobia about running. I've never been at all sporty (although I've played regular squash for over 35 years) and have never been a runner. What I found was that if I tried to run I would literally take a few steps (no more than a dozen), my chest would tighten and I would have to stop because I felt I couldn't breath! (If I had to dash through a small car park in the rain however, I could do that!). If just half way through W3 so far, so only running for 3 minutes up to now, but that's an improvement for me. This is just because I've worked my way slowly (very slowly!) to this point so I do know tat I should be able to do it too. I'd suggest that you do try and slow yourself down on the runs, and then run for as long as you can, if you manage 10 minutes the first time, try and do 11 next time, and so on. Could you try being out for longer to you can fit the total running time in, but punctuated (to start with) more walking breaks? I would hope that you can beat this, you've got a long way into the C25K adventure, it would be a shame to throw the towel in now. Try a few of the things everyone has suggested and see what suits you best, and please let us know how you get on, it could be a useful experience for someone else. (Being selfish, that someone else might be me!)
I love sTrongFuse reply, I was about to give you the maths too but he’s said it all. Go girl, we are all with you all the way, slow it right down and have faith.
I think that 9km an hour is quite fast! If I ever time myself (Have done once or twice on the treadmill) it's around 7kmph.If you've done the rest of the programme ok please do slow down even more. That will do it!
Good luck - please don't give up but run very slowly!
Hi, just wanted to add that you mightn’t think you can go much slower but even when I graduated I was still only doing around 10 mins per k. I’ve just got in from w7r2, deliberately took it slow and I’ve just averaged 11.30 🙄😆 I’d love to be quicker but that can come with time. It might feel odd running so slow, but it’s building up stamina. I would rest up for a day or two, try again but going as slowly as you can. Good luck🍀🌶
I know you said you don't see the point of running slower than you can walk but the running motion gives fitness benefits that you don't get with walking. What you are doing at the moment is not working for you as you get too out of breath and feel like you can't complete the run. Then you feel down about having to repeat, again. Why not give the slow running a go and see if it helps you to complete the 20 minutes (and move on through the programme)? I wouldn't worry at all about speed until you have graduated - and even then, pace is not the be all and end all. Running, however slowly, is great for you - honestly, you CAN do this.
Oh dear Hannah that’s such a shame. Not sure I can help much other than to say that you can do it can’t you? You did it 2 years ago, so you’re already a runner - what’s changed? You probably could go a bit slower - I regularly do a 10, 10.30 or 11 minute Km so there’s definitely a slower pace in there somewhere! Would it help going back a week and cracking that one again before moving on? Or breaking your run into segments- next lamppost, wastebin, etc and not think about the time? Whatever you do, good luck!
Thanks for the advice guys. I'll give it the rest of this week to see if I can get anywhere close (I'd be thrilled with 15 minutes for example, rather than the full 20) and then if not I'm giving up. It's not worth regularly feeling THIS depressed about something I started to make me feel better.
The plan is held like the gospel. It’s (apparently) been devised by very knowledgeable people. But at the end of the day, it’s a guide.
If it means that because you can’t follow the plan, then you can’t run, this is an issue.
I understand you, you’ve hit a brick wall and it isn’t budging, so if I was you I’d look to temporarily drift. But this puts you as your own master. What you drift too needs to be challenging, otherwise you’ll be stuck in a bubble.
If you look at runs 1 and 2 of Week 6, they are R5 W3 R5 W3 R5 and R8 W5 R8. Why not try these a couple of time with a view to return to your nemesis later.
Remember, anything on this site is as-hoc advice. People sometimes miss or negate the human factor. The psychological challenge isn’t always having a word with yourself in the mirror, sometimes it needs to be pandered to, coaxed into the light and proven wrong.
But the biggest thing you need to remember is this isn’t You vs C25K, or You vs Anyone with an opinion. This is You vs You. This is your own personal challenge and your own journey. Don’t ever lose confidence in yourself. Progression is never a straight line on a graph. Take it back into your own hands and enjoy it.
If you can run for ten minutes, do that, have a walk and then, when recovered, see how far you can run in a second running interval.
Try increasing this second interval until you can get it up to ten minutes.
Then go back and have another go at W5R3 as it stands in the programme and see how you manage.
C25k is totally flexible and you can tailor it to suit your needs...........but you do need to approach with a positive frame of mind.
There is a phenomenon known as Toxic ten, which describes the first ten minutes of effort which your body resists healthunlocked.com/couchto5... after which most people find the whole thing suddenly gets easier.
Relax and enjoy it.......and yes, you can slow down more.
You might think you are slow but when we did that run the speed was 11 something minutes per kilometre, we started off really slow so we could make to the end, it was about that time the run parts seemed to go on forever so i had an imaginary green ribbon to pull myself along with then when i got to the last couple of minutes the ribbon turned gold, all the time muttering pull you can do it, the only other thing i can suggest is do weeks 4 & 5 again to get a bit more strength in your legs
I wish you well and be proud that you have got this far thousands of people don’t
I’m so sorry you’re feeling like this, but honestly, you’re not defeated! How many people would still be persevering? You are strong. Lots of good advice here, and we’re all cheering you on! (In a very unpressurising way!) IannodaTruffe has given you advice from his experience, you CAN do it, believe in yourself!
Don’t despair ! I got despondent too as it is indeed a huge jump up . I had to stop for 5 weeks altogether as knees so sore at week 7 . When I went back to it in January I started at week 4 and took it really slow ( repeated weeks 5 & 6 a few times and increased times by a minute each session instead of the huge jump . Now able to do 30 mins nice and steady without the struggle . Try it , it works ! Don’t try and do too much too soon , it doesn’t matter if it takes longer ( I started in sept and only just now able to run 30 mins ) Good Luck ☺️
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Feeling a bit defeated already
Defeated, Disappointed and Sad!
Oh dear! First defeat!
W5R3 - feeling sad and defeated! 
Defeated by W6R3 - gutted 
