I finished C25K a couple of weeks ago after doing all the runs on a treadmill. I did another week of 30 min running and then progressed to 6km without stopping.
I was really proud of myself for doing this, however I wanted to try running outside which I’d never done before.
In the last week I’ve done 3 outdoor runs each one feels harder than the last. I knew running outside would be a bit more difficult but never expected it to be this bad. I can just about manage 1km until I feel like I need to stop. I’ve done one 5km and two 3km runs outside now and each one I’ve had to stop several times.
Does anyone have any tips on how to push through? Or if I should retry the programme again but outside?
I’m just feeling really annoyed about it because I feel like I was really progressing but now I feel like I’m back to the start
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Katieb777
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I ran on a treadmill to complete C25k and then moved outside and found it very hard. So I decided to redo the C25k from about week 4/5. I now run 3 times a week and am just about managing 30 minutes solid running most runs. I don’t find it easy but I’ve never run distance before and I’m 65 so am not pushing myself too much but it is very different running outside keep at it as it is great - most runs are good and it’s worth persevering Stay safe happy running 🏃♀️
Welcome to the forums... and congratulations on graduating the plan.
Do you run on the treadmill at a conversational pace? ie can you talk in full sentences while running? That’s the pace we recommend the plan, and most running after it to be done at.
Taking it outside, you now have to control the pace, and gradients are less even... checking that you’re at a conversational pace should get you close to your treadmill duration, and then in a few runs you’ll be more comfortable with the change of run type.
Although you’ve done the plan, I’m gonna give you a link to our “how to run C25K” guide as it has many tips on things like this that will make your running easier, safer and more fun. healthunlocked.com/couchto5...
I salute you for doing on a treadmill. I tried it once and hated it. It's outdoors or nothing for me.
My advice is to stick with it, however tough. The benefits of being outdoors, being in touch with the environment, planning routes, coping with the weather etc, can't be overestimated.
You are now in charge of your own pace so remember to keep it slow, and I mean really slow 🐌! Everything you've done up to now has benefitted your fitness, so just keep putting one foot in front of the other and you'll continue to make progress.
You might try the stepping stones podcast on C25k+. Its a 30 minute cadence training session that helps you stick at a set pace. I use it sometimes as I have a tendency to set off too fast, although my Garmin helps with that now.
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Treadmill v running outside.
Why do you have to run faster on a treadmill than outside?
Transition from treadmill to outside!
