I seem to be getting worse!

[Powerhoopfan]

I graduated from couch to 5k four weeks ago and for the first couple of weeks I managed to run for 30 mins each run. For the last two weeks I’ve been struggling to maintain my running for 30 mins and I’ve ended up doing a walk/ run combination! What’s going on? I seem to be getting worse not better!!

[Tasha99 Graduate]

Are you going faster without realising? Slow down and slow down again.

[Powerhoopfan Graduate in reply to Tasha99]

I don’t think so, but maybe I just need to try going slower. I’m trying a 5k plan on garmin now, building up with walk/ run intervals again, so I’ll see how I get on. Really want to enjoy running, but I’m struggling at the moment

[MarkyD Graduate]

You’re tired. Have a rest week when you run 20 minutes, three times, as slow as you like.

[Powerhoopfan Graduate in reply to MarkyD]

I’ve not even been running three times a week. I’m thinking I’m just tired generally, so maybe it’s that

[jaybro28 Graduate]

Beyond the normal variability... where I live this time of year is getting hotter, fast. That greatly increases the difficulty. Is it similar for you?

[Powerhoopfan Graduate in reply to jaybro28]

No, it’s not too hot, I’m in the UK

[Fionamags Graduate]

Funnily enough something similar happened to me on consolidation runs and I was getting really fed up. Do you use Strava or some other tracker? I bet you've speeded up?

I wanted to improve but ended up going off way too fast then 15 mins in I would be exhausted. I then had to slow right down and got to the end with a pace that was just the same - no improvement! It wasnt until I looked more closely at the pace that I realised what I was doing. I ended up just not being able to settle into a comfortable pace even after that.

But then I found the C25k+ podcasts and I did the cadence one a few times and that sorted me out. You need to be careful not to have too wide a stride (baby snail steps!) Or it will kill you. I've now moved on to Bridge to 10k as there is a plan that you can follow to extend running time rather than distance and I'm loving having that structure again. Maybe you should take a look at it too? Good luck and let us know how you get on.

[IannodaTruffe Mentor]

I think you are an ideal candidate for roseabi over in the Consolidation Club healthunlocked.com/couchto5... where she can help you formulate some plans for your future running.

Having a week off, as suggested by MarkyD often helps.

[SueAppleRun Graduate]

You may be starting off too fast and running out of steam, Willow does that and was struggling to run for more than about 15 minutes but he’s out on slower music and now can keep the time up again

Good luck

[Powerhoopfan Graduate]

Thanks all, I’ve only done 7 runs in the last four weeks since graduating. The three 30 min runs of week 9 of couch to 5k were fine and I actually increased my pace slightly on each one. However, since graduation it seems to have gone wrong! My calves suffered a lot after my first 30 min consolidation run, so I tried the following run of intervals of run/ walk. The next two I did the full 30 mins running and was slower than my last week of couch to 5k so don’t think it’s a speed problem. My next run I started ok but I could feel my hips hurting. I only managed to run for 15 mins and had to give up and walk, my hips were hurting but I also felt that the run was just harder generally. My last two runs I have done run/ walk intervals. Maybe I just need to carry on with run/ walk for a while and just build my stamina more. I want to try new running shoes but need to wait for a gait analysis

[Roxdog Graduate]

I would agree with all the advice just posted but to add, I think it is wuite common to get a bit 'lost' post graduation. I certainly did. I think we expect a lot of ourselves at this stage but it is all still a bit new. I would suggest not looking at the tracker until the end of your run and perhaps varying your route.

I found that just going out on an exploration of my local area helped enormously - no pre-determined route. It took my mind off the physical process of running and became an adventure.

It might not work for everyone of course! The consolidation club helped me too.

Good luck!

[Speedy60 Graduate]

There's no reason why you have to run for 30 minutes every time. When I first graduated, I used to do some short runs. 20 minutes x 2 minutes as fast as I could, followed by 1 minute slow. It does wonders for your stamina. There are some timed runs on the Nike running club app if you want to use them.