Going backwards in week 8

[Thisgirlruns]

I started C25k as a total beginner and felt exerted at running for 1 minute in the early runs. Started to really enjoy it and felt my fitness improving week on week which was great. However, have got to week 8, managed run number 1 and felt terrible on run 2 and 3 and haven't been able to run for longer than 15 minutes, despite managed 28 minutes comfortably at the start of the week. Feel like I'm going backwards and not sure what to do to rectify it. Any help or advice gratefully accepted.

[Hareshaw-Granny Graduate]

Firstly, good on you getting this far. Secondly, a question. Were you trying to go a little faster, if so please just slow down till it becomes more comfortable. I found at this stage this is a mental battle and not particularly a physical one. Just think back to week 1 and remember how far you have come. Maybe take a couple of days rest and try again. Good luck for your future runs.

[PMcL1966 Graduate]

I was dreading doing run 2 of week 7. The first was hard and I wasn’t looking forward to doing this. I was telling myself to stop as it was too hard after a relatively short time. I was trying to decipher what I was finding so hard. My legs were fine. My breathing was also fine. Then I realised. It’s in my head. It’s my thoughts that are my enemy. And probably the same for most people. Unfortunately I don’t have any sort of answers on how to stop negative thoughts.

[Wondermoon07 Graduate]

Hey Thisgirlruns.... firstly, take the huge congratulations!!! You've done brilliantly to get to where you are

I'm on week 8 too, so I absolutely hear you loud and clear. Week 8 is indeed a tricky one as it seems to play with the mind hugely - so please please know you CAN DO THIS, we've just got to convince that brain of yours that in a week or so you will be a fully-fledged C25K graduate

You CAN do this - I promise. The only ask is to move for 28 mins and run as slowly as possible - that's your challenge for this week: S-L-O-W. I'm sure you'd agree you can walk for half an hour, so really, really slow jogging for 28 mins is so within you.

Your body has already proved it can do this, now let's prove it to your mind. We're with you the whole way - you're not alone and "ThisgirlCANDOIT!"

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

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.

Enjoy your journey.

[Midgeymoo17]

1) Breathe- Bad 🏃‍♀️ happen. Do not take them to heart. The only step that is truly backwards is if you sit back on the couch and do not run at all.

2) Think (briefly) about “potential” causes. Having an idea means you can try to prevent it happening again. You will never know exactly what caused it, however, here are some of my observations for me:

-Period: A couple days before and the start of my period 🏃‍♀️ is harder. Not so much a clothes problem- more fatigue and slower to recover. Normally about a week without my best running.

-Stress +/ poor sleep: The day after I found out someone I cared for was scheduled Heart Surgery and at the end of my first week in the workforce, I suddenly (being week 7) had a run where 3 mins was literally impossible. This passed in .5 weeks or less.

-Overtraining: I sometimes cycle on my day off at low intensity- and it helps. But trying to be a clever sod, decide to ride a HR zone higher than normal. As a result I got very stiff/sore legs and 🏃‍♀️ took a week to return to normal level- with some complete fails in there.

-Food: If I 🏃‍♀️ before breakfast, prime to leg 🦵 cramps of I do not eat a 🍌 first.

3) Move on, try not to think about it and -try again. As difficult as it is, ruminating on the “sub-par” two runs will eventually wear your self belief down/ reinforce the idea you can not do it when you absolutely can. What you have experienced is completely normal part of progress- progress (unlike the program) is not linear/ pre-set.

[ThisGirlNowRuns Graduate]

Finding week 8 a challenge too, determined though to get through it! Great name btw 🥳

[Thisgirlruns]

Thank you all so much for your replies and your kind words. You've made me feel much better, I'm going to take a rest day tomorrow and try again on Thursday with a positive mindset. To those saying to go slower, unfortunately I'm already at the pace of a snail so not sure that's the issue this time!! 🐌😂