Hello
I've been following the couch to 5k and i am now on the weeks with the longer runs. And I'm a bit disheartened as i struggled and couldn't do it. I am fine with doing the run with two lots of 10mins with the walk rest in the middle. But i just couldn't do the 20mins run. I don't know what else i can do, or why I'm still not able to complete this long run.
Has anyone got any ideas/advise? Thanks
I struggled too. Can you slow down more? I know it always seems I’m going slow but I realised I could slow and get a better constant pace. I also broke the runs into 5 minute chunks and that helped to me. Not sure that helps! You can do it if you can do the two x 10 minutes. So just have to get through that mental block.
Thank you, yeah like you said i feel like I'm already going slow, but i will certainly try going slower and see if that makes a difference.
How do you mean, you broke it into 5 min chunks?
Just thought about the next 5 minutes not 20. Before I knew it I’d run for 20. For some reason it just helped me get to the end without stopping! That and slowing pace.
That’s exactly what I did! Had that little pep talk in my head “5 minutes. You can run 5 minutes! You’ve done that before! Don’t need to run fast because I can get faster after week 9! Finishing is the aim. And 5 minutes is ok....” hope it was in my head and I wasn’t repeating this mantra out loud....
Thank you, i will give this a try and see how i get on
Let us know how you get on!
Have a look at Japanese slow running on YouTube. This lovely man’s legacy is a game changer 😊
Don’t worry about it, just walk in between. If you look at Jeff Galloway, walk run gets you there in the end, at your own pace. You’ll get there in the end, increase the run part by a minute each time, slow and steady (saves my knees!)
This run is so much more mind over matter.
Have you read the full guide to the programme? If you're running at a conversational pace you should be able to get through the 20 mins. I suspect you're pushing harder than you realise...
healthunlocked.com/couchto5...
Good luck on the next attempt! 👍🏻😁
Welcome to the forum and well done on your progress.
This guide to the plan is essential reading healthunlocked.com/couchto5...
and includes advice on pacing.
You need to be able to speak aloud, clear, ungasping sentences as you run.......if you cannot, you are going too fast.
Slow down and you can do this.
Enjoy your journey.
Hi Tezrozz. I too struggle. Well done for sharing, that's the first step! There's no prescribed method for success here I reckon, 9 weeks is a tall order and running isn't a 'one size fits all' sport. Maybe check your pace, slow down a tad more. The breathing tips are really useful too.
When I struggled with it ( I stopped running and went into a walk before the time.... A few times!) I decided I wasn't going to stop altogether but, instead I repeated the previous week.
Some might disagree here, as the plan is to get to 5k over 9 weeks. But if you just focus on getting to 5k first, a little extra time doesn't matter. Release some pressure. 😊
I’d also suggest that this is the week you need to train your brain! It’s a matter of looking and thinking “oh, so I’ll be able to do that this run” - not “how do they expect me to do that!!” 😆 If you attack it with a CAN DO attitude you’re much more likely to achieve. Believe me many of us had the same thoughts and struggles at this point but got through. Good luck.
I did my last run of week 7 today. A couple of weeks back when my trainer said ‘today your running for 20 mins non stop’ I almost turned around and went back home but I really want this, so I did it. I’m going up to 28 next week. It hurts, its not easy but I kept telling myself during it, I can do this it’s just my body getting used to running longer. Keep a slow pace, breath and tell yourself it’s ok I’m just getting used to it. You will start to feel stronger your body will cope. But no matter how hard it gets don’t give up and remember why you started it you can do this x
What can I eat before longer runs without throwing up?
Do the runs get longer?
Repeating runs / weeks
Skipping runs 
Consolidation runs
