I made great progress and thrashed through the weeks until i hit the 20 minute mark. Now I just seem to have stalled! Can't make any progress past about 23 minutes solid (and I'm struggling at this point) or 25minutes with a minute or 2 walking in between. This has been the last 2/3 weeks I should have finished the programme now and it's annoying the crap out of me not getting past this point! Any tips or anyone similar?
Also anyone feeling cheated realising that they not going to hit 5k by the time they finish the program? Should be couch to 30 minutes! As I'll probably only hit about 4k at my current pace.
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Boardman82
Graduate
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and includes advice on the recommended easy conversational pace which should see you through.
Don't let it become a block. maybe try one nice gentle run without any app or tracking and just relax into it. Getting annoyed and tense is counterproductive.
If it is tough, then just slow down.
Only about 13% of graduates polled on this forum managed to hit 5k during the plan. That is down to the level of fitness that people bring into W1 and not as a consequence of any magic in the plan. you will be a damned sight closer to running 5k by W9 than you were before you started.
Perhaps you are running a little too fast, slow and steady is the mantra slogan here on C25K, take a few extra days off running, drink plenty of water the day before you run, restart at week 5 and see how it goes from then on.
Not at all, quite a slow coach ! Thanks for the tips. I'm just trying to steadily build up repeating week 8 as a guide, pausing and walking where needed, week 5 seems to easy to go back there.
No such thing as can’t. Sounds like you may have hit a bit of a mental barrier.
You can do it, perhaps think about slowing right down? Find a good podcast to take your mind off things “shagged, married, annoyed” is my fave! Gives a good giggle and makes you forget you’re running at times!
Don’t worry about the distance at the moment - the name does certainly create disappointment. But in reality, the achievement of being able to run for 30 minutes solid is incredible! Most people don’t reach 5k by the end of the programme... I didn’t and still now weeks on I can’t do a 5k in 30mins... nowhere near!!
I listen to shagged, married annoyed too! Got me through run 3 of week 5 and hoping it will continue to work the same magic on run 3 of week 6 (as well as keeping me sane on run 2 of week 6... run 1 was fine today!)
Aww thanks so much, I have some good old dance tunes on which rev me up but I've a feeling you're right, and it's a learning curve to push past! I do feel like I'm running quite slow already though (about 8mins per km) and certainly feel like I'm almost walking at times. I'm certainly not giving up on this I guess I'm frustrated at getting so far and now hitting stumbling blocks towards the end.
Honestly, try a podcast. Sometimes music can be a curse because you’re counting down the seconds to the end of the song etc.
I work in miles so no idea what mins per k is pace wise.
But I always thought I ran slow, then went out for a run with someone who’s just beginning this programme a few weeks back and realised I could actually run slower! I usually run around 11/12 per mile, but found it so much easier and nicer at 15 per mile that my friend was running, felt like I could’ve gone for days!!
Thanks I'll give the podcast a try and mix it up a bit! So much positivity on here I love it. I do 3k in 20mins which is 2miles so 10 mins per mile, idk I'll be mindful tomorrow see if I could go slower and figure out if I'm just talking myself into thinking I'm slow
Well done for getting this far. Most people don't manage 5k in 30 minutes at the end if the programme. I wonder if you are running too fast and this may be while you're stuck? Maybe slow down and I bet you'll manage the rest of the programme easily.
Thanks, it seems like I am quite slow already I feel like I'm just doing a gentle jog but I'm going to be more mindful tomorrow and see if im just talking myself into that ?! Haha.
20 minutes is still great...just think lof it as consolidation runs ready for your big finale!
I completed C25K in December but the had a 3 month layoff - i lost alot of condition and sheer momemtum! I restarted at 18 mins and the added 10% per week: 18, 18, 20; 20, 20, 22; 22,22, 24 etc really small increments - even a 5% increment is still a win!
Please stick at it - when I graduated I took 38 mins to run 5k and even now a year later my fastest 5k is 32mins. I took far too long to listen to everyone on here and stop worrying about time and simply enjoy my accomplishments - I can do this now and enjoy my running much more, I hope you will too. Best of luck, you can do this
Are you running too fast ? Slow it right down. Tbh most people from what I have seen don’t manage 5k in 30 minutes on this program. That comes with time & practice.
Don’t be disheartened though!! Running continuously for 30 minutes is a massive achievement!!
If you slow it down you should be able to run continuously for 20 minutes & onwards.
I’m a graduate from 5 years ago. Got injured & stopped running & now back on c25k at week 7.
I’m not gonna lie, running for 25 minutes is killing me so I feel your pain. But we can do this. The mental battle is real too. Keep positive.
Thanks, it seems like I am quite slow already I feel like I'm just doing a gentle jog but I'm going to be more mindful tomorrow and see if im just talking myself into that ?! Haha.
“Couch to 30 minutes” just doesn’t have quite the same ring, though, does it?! I’m not sure I’ll ever get to 5k in 30 minutes. I think my fastest (at a park run) was 33 something. But I’m still running regularly and have even managed a 10km (yes, running all the way) and I am so excited to have achieved that. You’ll be running faster than you think, I promise. There was a poll somewhere on this forum asking people how far they ran in 30 minutes on graduation and a small percentage were at 5km. I promise you’re in great company!! Run on! 🏃🏽♂️
It dawned on me the other day that I wasn’t going to get to 5k by the end of the program but I just think I can run more than I have ever been able to and the distance will come over time with slowly increasing my pace.
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