Wk 7 2nd run, but I'm sooo slow.

[Her1]

This is my first post and third attempt at couch to 5km. The two previous times I've reached wk 4 and thrown in the towel. This time I'm determined to finish after passing some of the key milestones. But I'm feeling dejected as I've realised how slow I am. I'm not even covering 2km distance and still shattered at the end - the muscles above my knees really ache and I'm pretty out of breath. My route is pretty hilly, but following the program I expected to be covering more distance by now. I'm 37 and although not overweight, haven't really exercised since school! Does anyone have any tips on how to increase my speed or words of encouragement that I might one day reach the 5km goal?!

I've found this forum really great, and it's made all the difference to my progress this time. Thank you!

[Scw787 Graduate]

I’m one run behind you...but 55 and overweight!!! I’m slow...& that’s fine!!2.6 miles I do.... but I’m not racing anyone !!!

Keep at it. This is a great community xx

[Her1 Graduate in reply to Scw787]

Sounds like you're doing brilliantly!

[misswobble Graduate]

I keep saying this but I never tire of doing so. Slow = smart. Why would you expect to be running fast?

Building a pair of running legs takes time and effort. Slow runs and rest days build legs. Believe me! Take my word for it. I scraped my feet along the floor for a long time. I shuffled my way through my races. It doesn't matter, you're doing it. Getting fit, getting strong.

Keep slowly, slowly plugging away. Never quit Slow really is the way to tackle it.

[Her1 Graduate in reply to misswobble]

Thank you. That sounds like really good advice.

[Ttyne]

I keep feeling like this too, but you are out and doing it. Get to the end, become someone who likes to run and then you'll build up speed over time.

[Her1 Graduate in reply to Ttyne]

Thank you. That sounds like a good approach.

[Fionamags Graduate]

Most people never manage 5k in 30 mins and I am one of them! After you've graduated you can try the interval training podcast on C25k+. But be careful - i ended up completely lising the enjoyment and the right pace because I was determined to get faster. I think it will come along with increased stamina and fitness.

Keep on!

[Her1 Graduate in reply to Fionamags]

Thanks, like the advice about making sure you continue to enjoy it.

[IannodaTruffe Mentor]

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 minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Listen to misswobble , she knows what she is talking about........no need to speed up during the plan.

Enjoy your journey.

[Her1 Graduate]

Thank you!

[ET21]

Wow...well done for reaching wk7 👏

Like you we are so unfit...Cannot do the hills at all at the moment! Haven't really exercised for years either - But we won't give up! and this group really does help to keep us all going! no matter how slow we are, it is better than stopping 😉😘 xx

[Her1 Graduate]

Thank you for the encouragement! And yes, let's keep going! 😁

[Flattttt Graduate]

Out of breath? Start running in zone 2!

You’ll never be out of breath again!

A pulse oximeter helps.

Or just call a friend on the phone and hold a conversation the entire run. You’ll slow down to conversational pace... literally. 😄

[Damo61]

I’m about to start week 8 this morning. I’m slow to. With the five mins warm up and cool down I’m doing a total of 4km in 35mins. For me the main thing is get running for 30 minutes. Maybe eventually it will take me 35 mins running to complete 5k. I don’t care. Currently I can run 25 mins. A couple of months ago a minute was a struggle.

[Her1 Graduate in reply to Damo61]

That still sounds pretty impressive to me, well done! It'll take me a while to get there but everyone's comments are making me more determined!

[Justinian Graduate]

You are doing a great job getting to week 7!

Week 7 Day 2 for me as well. Looks like we are in the same boat. I feel I should be doing better than I am, but, I need to keep in mind that just 7 weeks ago I could barely jog a minute. I think we have to be careful with our goals you and I. We will be able to run a 5K when this program is over, but it is going to take longer than 30 minutes! Which is OK!

For the sore muscles above the knees, I actually massage mine every night, rub out the stiffness. Work your muscles from just above the knee and massage up the thigh, gently at first and then a little more aggressively ads they loosen up. Also, make sure you stretch after running. And read the guide that truffe offered above, it helps.

And I was reminded this week by another poster here, go slow!

[Her1 Graduate]

You're absolutely right and nice to say hello to a fellow 7 wks, run 2 runner! And yes, 7 weeks ago a minute felt too long! Thanks for the tips about the massage. I'll give it a go. And good luck with the rest of your running programme!