Starting again for the 4th time!

[Anniejam]

So this morning I set out again to try this c25k again for the 4th time. I won’t bore you all with the details of the run only to say I completed it.

But the struggle was real, running doesn’t come easy to me. I’ve been exercising since November and I’ve lost 4 1/2 stone. Don’t get me wrong I’m pleased as punch of what I’ve achieved but what let’s me down is my running. I train twice a week with a group of individuals of various ages and I’m ALWAYS LAST in the running section....my stamina particularly when running is terrible. I do other exercises on other days but particularly running I just can’t seem to get any kind of improvement on...My legs feel like lead within a minute of running. I physically look heavy on my feet and the breathing if you can call it that sounds more like gasping. I’ve taken advice and kept my fluids up the day before etc. I’ve been studying recently MAF training. Has anyone had any success with that? I know it’s very similar to this program. Has anyone had similar problems and gone on to be successful.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

I think that most people are better off doing C25K on their own, at their own pace, with no pressures and without having to attempt to keep up with others.

You need to be capable of speaking clear ungasping sentences as you run........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.

[CazzaW Graduate]

Sorry, I can’t comment on MAF training but well done for having another go at this programme, that shows great determination 😊

As you’ve posted on here before I’m presuming you’ve read all the essential reading that IannodaTruffe has sent, it’s invaluable and I didn’t step foot out the door when I started without reading it. You’ve done R1 so now onto R2 but go really, really slowly 🐌🐢 even when you think you can’t go slower, slow down 😊

Drink lots of water, do the recommended dynamic warm up exercises and the cool down stretches and post on here for fantastic support. Good luck 🤗

[Anniejam in reply to CazzaW]

I’m definitely going to finish the program this time. I’ve let other training sessions and other ideas let it overwhelm me and the c25k was the first to slip away when it’s the running and stamina I want to nail. Onwards and upwards to graduation 🙌🏻

[RunNewForestRun Graduate]

I have read a fair bit about MAF training, but not followed it. I think it requires quite a mindset shift from pace/distance watching. I’m quite a slow runner (avg pace per 1km is 7’30) as it is and my avg heart rate is about 165bpm. For MAF training my avg heart rate would need to be 132bpm. I’m just not sure how I could reprogramme my body and brain to develop a comfortable running style which allowed this avg heart rate.

But that said, I have read great things about it and it’s a great technique to build stamina for longer distances

[Anniejam in reply to RunNewForestRun]

Id agree, I’ve heard great things about it too. I will persevere with c25k for now. I think I’m over complicating my training, reading too much. Trying different approaches...when I need to get this program nailed. Thanks for the response 👍