Crashed at week 6

[Jessg45]

Hi. I'm feeling really rubbish. I got to week 7 but since then I've not been able to go any further and in fact I've tried a jog today and I can't even get past 6 minutes! I don't know what has gone wrong but I feel such a failure. I have never walked or run before starting C25K and desperately don't want to give up. Any suggestions would be appreciated. Thanks

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

You don't say why you are stopping.........out of breath, tired muscles, pain?

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one breath?" If you cannot, you are going too fast.

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.

Enjoy your journey.

You can do this.

[Jessg45 in reply to IannodaTruffe]

Hi. I have been finding that I'm struggling to breath let alone talk so I will try slowing down my pace. Also my ankles and left knee become painful and muscles around my ankles generally get very tired. I am very overweight so I think it's time for me to try to lose some weight and eat a bit more healthily. Thanks for your reply and support.

[IannodaTruffe Mentor in reply to Jessg45]

Slowing down allows you to breath and reduces impact, makes it achievable and enjoyable............win win, win, win......

[AlMorr Ambassador Graduate]

I would not use the word crashed or failed, perhaps you have been running a little too fast recently, have a few extra days off running before you run again, maybe go back a few weeks, say to week 4 with it's internal walks and runs.

Drink plenty of water and during the running parts, run just a little slower, good luck. 👍 🏃🏾

[Jessg45 in reply to AlMorr]

Thanks for your advice. I will give it a rest and then try going from week 4 again.

[acountrycabbage Graduate]

Hi Jess, sorry to hear you’re feeling low. We all have our off days, weeks even! You mustn’t feel like a failure - you’ve already come so far! Congratulate yourself for that alone 😊

It’s wonderful to hear you say you don’t want to give up.. so go easy on yourself, there are better runs ahead.

I see it’s the first time you’ve posted to the forum. Dropping in on your running crew every now and then is a great way to stay connected to those who know exactly what you’re going through. We’re all here to support you 🙂

The best bit of advice I received was that for no particular reason you will have good runs and not so good runs. Just keep faith in yourself and if you truly don’t want to give up, your mojo will come back.

Best of luck with your journey - you’re almost there! 🤩🙌🏼

[Jessg45 in reply to acountrycabbage]

Thanks so much. What an amazingly supportive community this is! X

[acountrycabbage Graduate in reply to Jessg45]

It really is! 💙✨ Let us know how you get on next time 😊

[davelinks Graduate]

Check hydration, make sure you're stretching after runs, have a few days rest, try not to go back unless you really have to, you're not far from graduation, remember, the key to getting through c25k is slow n steady..

[J111eth]

Don’t give up you’ve got this far, slow and steady really is key, i too found week 7 hard it’s when the runs are longer and when all that hard work you put in in the early days is starting to show.. just take it slow, real slow in the early day I even had a walker overtake me 😀 I graduated about 6 weeks ago. I’m not quick by any stretch of my imagination but I quite like the freedom of running. I have good days and real bad days. Looking forward to seeing your graduation post👍

[LottieMW Graduate]

Firstly well done on reaching week 7!

My understanding is that this is a program to build strength and endurance so we can run for 30 minutes non stop.

Sometimes, for what ever reason, we can get stuck...and that’s fine. This is (perhaps strangely) not a race.

You say you’ve gone backwards and can only run for 6 minutes. Well that’s more than me, I’ve just finished Week 4...where I’m gob smacked to be running for 5 minutes.

So maybe read all the fabulous advice and tips on here, and repeat a week where you feel comfortable...maybe Week 4 or 5. If you don’t complete a run, it becomes a training run 😊

Good luck, you’ll be fine 👍

[Irish-John Graduate]

I've run half marathons, and currently training for my first full Marathon attempt.

Last week, I went out to knock out a "handy" six or eight miles.

I literally didn't make it more than fifty yards. It was hot, I was tired etc etc etc. However the truth is - for some unknown reason, apart from we are humans not machines, there are days like that when it's just "not going to happen".

Unnerving and demoralising the first or second time in the absence of a reason - but it really does "just happen" to us all every now and then

You'll be fine - just take it slow and then slow some more Speed comes later in the game, believe me

Wishing you many happy miles in your future

[Jane_1961 Graduate]

Good morning

Your achievement at reaching Week 7 is amazing.

You are almost there and I feel you have done the hard work.

Such wonderful advise from the replies on here.

Please don’t be too hard on yourself.

You have all the time in the world to complete C25K.

Good luck, I can’t wait to hear about your progress.

🤞🏃‍♀️🏃‍♀️🏃‍♀️

[Shazza4411]

Hi there .. I completely sympathise with you about feeling rubbish I was very aware of how slow I run compared to all the competent joggers than whizz past me whilst whistling but in order to protect my knees and back and finish any run without being sick in the bush I just concentrate on me and going slower is definitely the way forward for me else I would have given up .. I have finished the C25K and keep repeating the last week I don’t look at my pace or anything I just concentrate on finishing the 30 mins listening to favourite playlist of the Day .. the fact you’ve even downloaded the app and started it is an achievement in my eyes ... good for you 😊

[Sibtig]

I have runs where I can barely get to 3 minutes - but I then do a kind of mini assessment and I'm either running too quickly or running with terrible form with my eyes down to the floor! I then judge whether my muscles are fatigued so it's going nowhere, or I'm just being a bit lazy (usually that one 😂). You have to listen to your body and there's absolutely no shame in repeating weeks - I have to when I think my back's on the verge of going. If you're struggling with your knees/ankle have you tried varying the terrain you run on? E.g. grass, trail? Might lessen the impact. Good luck and keep going!! 💪😊

[Irish-John Graduate in reply to Sibtig]

Absolutely!

It took me about 16 weeks to graduate Then two years later, after a hip dislocated and I was sidelined for months, I did the entire programme from scratch again.

Doing it the second time was an unexpected gift! I was very relaxed about it knowing that I could do it, hence I was able to focus on "how" I run rather than 'Can I run?" mental noise. It helped me immensely to identify and fix all the little things I wouldn't have otherwise - like tensing my chest, a tendency to make my left foot a little straighter than comfortable, how hard it actually is to run slow etc etc

[Run4Hills Graduate]

A couple of days rest could do you the world of good. Use it as an opportunity to drink lots of water and stretch those muscles as mentioned above.

Are your shoes ok? Proper running shoes are amazing. Really worth saving up for a pair.

You could try changing your music or reverse your running route or change the time of day you go out. It might help.

Good luck, be kind to yourself.

Xx