This is the first time posting, and very late in the plan to be doing so! I’ve been looking at others posts when I’ve needed that little boost of encouragement. This is my second time trying couch to 5k, last time I got to week 9 run 1 and had to stop because of terrible shin splints. Since lockdown I thought it was the perfect time to try the plan again.
I’ve managed every run, though some obviously much tougher than others, but I told myself it was in my head and managed to push through. But today, on my last run of the plan, I just couldn’t do it. I did W9R2 on Tuesday, so that’s 4 days gap in between as my shin was beginning to niggle a bit, but even with a short break I wasn’t expecting today to be so tough. I couldn’t get my breathing right and my legs felt so heavy (I drank lots of water yesterday so don’t think dehydration is an issue) I felt exhausted after about 10 minutes, so switched between a bit of walking and jogging but gave up after 20 minutes.
I’m also very slow, I only just managed 4K on W9R2, and W9R1 was 3.75k. I don’t know how I can run much slower! Feeling very disheartened, not only with the failed run but also with how far off 5k I am. Has anyone else had a similar issue this late in the plan? Any advice for getting back out there again would be really appreciated!!
Written by
Loloruns
Graduate
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Sorry to hear about your fail:/but you have come so far. Some people seem to re run a week so go back to week 9 run 1 maybe:). Also I didn’t realise it’s not necessary to run to 5k but more important to run for 30 minutes the you can consolidate and improve distance which is what I am doing now:)) good luck✊
I am so impressed you have got to week 9 twice. I suffered really badly with shin splints around week 6 on my first attempt and it really knocked my confidence.
I think we all have days where it’s so much harder and it’s often difficult to pinpoint why. Keep reading to gather information on what you can tweak to discover your happy running set up. Mine is more mental than anything else.
The most important thing is to get back on the horse you’ve come so far and you must feel very proud of yourself.
I think accepting that this is going to be hard was a bit of a change for me mentally. If it wasn’t hard we wouldn’t feel so amazingly proud of ourselves when we do achieve it.
Try to put to one side others achievements. You are on your own journey and will make progress in your own way. Slow is good and I have come to realise that as a positive you are less likely to injure yourself this way.
Thank you, yes shin splints are the worst aren’t they! Completely agree with the mental battle. I really had to convince myself to even try the run today so I was doubting myself from the beginning
Well done on how far you’ve come, first of all there is no ‘fail’ just different runs......some good, some not so good
Secondly, the plan is a guide, we are all different, you do not have to do 3 runs a week, I got overuse injuries every time I got to week 8, so, gave myself a good talking to, let the injury completely recover - for me that was no running for 2 weeks, then when I came back to it, did only about 20 mins at a time and twice a week only to allow recovery.......for me, this worked, I continued doing 2 runs a week, graduated and have since run half marathons, I have only very recently gone up to 3 runs a week.....
Shin splints are awful, awful, awful, and can take a long time to heal...they’re often the result of pounding on hard surfaces with less than ideal cushioning in your trainers.........check your shoes......and if possible get a gait analysis......
Remember, you’re doing this for you, give yourself a break, take it easy, you’ll get there, don’t give up 💪
Yes shin splints are truly horrible! I had gait analysis after my first couchto5k attempt and so I have supportive trainers now. I think it’s probably weak muscles and weak ankles that gets me. Thank you for the advice - will try to be less hard on myself
Don't think of it as a fail and don't beat your self up about it. I couldn't finish Wk9 Run 2 yesterday, got to 16mins and stopped. My Asthma has flared up a bit and just couldn't managed it. But I am not going to worry and do it again in a few days. Its not a fail we can do the run, it's just an off day. Have a rest day and go again.... And stay positive youve done amazing 😊
Also, you aren’t going really slowly at all! I’ve just finished and haven’t made it to 4K yet so maybe you are trying to push yourself too hard by going too fast? On my W9R3 I made it to 3.64k and I was really tying 😂Maybe when you try again, let yourself go a bit slower? Focus on getting to 30 minutes then worry about distance.
I also struggled with shin pain around W6 and found warm up exercises that focus on the shins and calves and that has really helped.
I do a bit of stretching before I go but maybe need something a bit more than that 🤔 will try to go slower too, it’s the mental things where I’m overtaken by so many people, but I need to try and ignore that!
My week 9 run 3 ( the first time)was awful too although I did manage it. I was running it with my daughter as we thought it would be nice to finish together as we had started together but she ran faster than me so I felt I was struggling the whole way round.
We finished and I burst into tears and declared I was never running again!!! I was only running about 3.7k in the 30 mins too. 3 days later I ran on my own, at a slower pace,and felt so good when I got to 30 mins I carried on and did my first 5k in 40:11.
And I’m still running 2 years later, after injuries and illnesses ... admittedly I’ve never got much faster but I’m still going.
YOU CAN DO IT!!! You’ve done the 2 previous runs so you KNOW you can. Some runs are harder than others but draw a line under it and try again after a day’s rest. 😁👍💕
Hi Loloruns, I did the same run this morning and fully get why you are sad about not completing it. However, I think you did a very good and brave thing by not pushing through but listening to your body as opposed to risking a serious injury which might have stopped you from training for weeks or even months. Be proud of yourself for reaching this point and looking after yourself in such an impressive way. You have come so far and you will complete this run for sure! Try to be kind to yourself, please, and give your body the time and rest it needs. And by the way: If you think you are running slow you haven't seen me running yet - I just run about 3.5 k in 30 minutes which is not the distance I have been aiming for but well, I'll get there eventually and look forward to tackling this next milestone. All the best for your next run!
Thank you so much and congratulations for graduating 👏🏼 I will try and take the run slower and hopefully in a couple of days I’ll be able to say I’ve completed the plan!
Thank you very much, Loloruns! 💐 You will complete it!!! 👍
I don’t think you’ve failed at all. Before I started C25K I couldn’t run out of a burning building but now I’m going to do the last run of the program next week. I know that I’m not going to do 5k but I can run for 30 mins without stopping and that is a miracle! I’m going to try my best though. My goal is to run 5k at some point but I will now be able to do it at my own pace because of what I can do with the training I have had. My times are the same as yours and I get annoyed that I can’t make any decent improvements that I would like to, but I’m chuffed to bits I can run now and I will continue to run. Don’t worry about it, you’re amazing for getting to week nine! I’ll do the 5k at some point post the 9 week run, I’m determined!
Thank you so much for a thoughtful and helpful message. Will do as you say and go out thinking it’s just another run. The mental challenge is definitely the mountain to overcome for me!
I have graduated and still haven’t hit 5k. My longest distance so far is 4.50k. I am not that bothered as I just love running 🏃♀️. The freedom that I feel being outside. I am consolidating my runs, new route for each run. Later I will increase my pace and push for 5K for parkrun.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.
Get all of those sorted before your next run and it will be fine.
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you’ve come so far and you must feel very proud of yourself.
Week 9 run 3 done!! 🥳
week 9 /run 3 completed!!!
Week 9 Run 3 complete!
Done it! Week 9 run 3
Week 9 run 3 completed!
