Not improving

[Learning2run]

I have graduated a number of weeks ago on C25K however ever since I am running for no more than about 25mins - which for me is just over 4k (I'm slow!). I run 2 to 3 times a week but I am just not improving. Im feeling a bit despondent to be honest. I tried to follow the stepping stone podcast but found it too fast!!! I find most runs a struggle and have very few that feel a bit easier - what am I doing wrong... Im on the verge of giving up and accepting I am just not a runner...

[Instructor57 Graduate]

Dont get dispondent,

Many people feel a little lost after graduation !

Oh, and 4k in 25 minutes is a decent pace !

I think my graduation run was 3.9k.

Try mixing things up a bit now , do some longer even slower runs , then shorter quicker runs as well as your normal 25 mins

Also join us on the bridge to 10k forum and see what others are doing .

But don't give up !

You have put the effort in to graduate !

How about a 10k training plan ?

There is one on the bridge in the pinned posts , (ju ju's magic 10 plan)

Come and have a look 😁

[Learning2run in reply to Instructor57]

Thank you for your encouragement. I don't know if I could manage a 10k when im finding 25mins a struggle? I will definitely try mixing it up but if i go much slower i will pretty much be walking!!! I do need to see some sort of progress to keep motivated so will give it a go. Thank you!

[Instructor57 Graduate in reply to Learning2run]

You say if you go slower you will be walking , everybody says that !

But in reality , your pace of just over 4k in 25 minutes says otherwise .

That is not slow

You will definitely benefit by doing some longer SLOWER runs .

Especially if you have had enough at 25 minutes at your current pace !

Don't forget , it's the slower pace that will allow you to get the further distance, this will build your stamina and in time even improve your base pace !

Give it a go !

😁👍

[Learning2run in reply to Instructor57]

Ok! I will give it a go...dog walkers will be overtaking me!!🤣

Thank you!!!

[motherduckling Graduate in reply to Learning2run]

My first ever parkrun, this literally happened to me - got overtaken by someone power walking. But really it doesnt matter at all, we are each on our own journey! And although I have got a little faster now, it still takes me 30mis to go 4km - which is slower than your current pace!

Also, I ran a 10K the other day, but also still struggle at 25mins sometimes - as long as you work out a slow progression you'll be fine! Will put in a second recommendation for the Magic Plan

[LauraRuns Graduate]

Hi Learning2Run,

I can definitely relate to this experience! I graduated and did a bunch of consolidation runs that ended up being a bit ‘meh’.

So I took 4 days off running to rest because the longest break I’d had between runs since starting the C25K was two days. I then found it a bit easier again once I’d taken a break. So maybe take a few more rest days in between runs if you’re feeling a little tired!

Otherwise I definitely think mixing things up a bit like Instructor57 said is worth a try.

It’s worth noting that I’m 25 and still find running tough most of the time, but knowing it’s improving my health and getting me outside keeps me going! Good luck ☺️

[Learning2run in reply to LauraRuns]

Thank you for your reply, its good to know you are experiencing similar things at 25! Really appreciate your advice.

[Bostonlandy]

I know how you feel! But don’t give up. Focus on the fact that a few weeks ago you were a non runner and now you go do 4K. That’s an achievement and you can definitely build on that. Just don’t over think it.

[Learning2run in reply to Bostonlandy]

Thank you! 😊

[jadevictoria Graduate]

My best advice in this situation is learn to love running. Not times, paces, distances etc etc. Just running!

Go out with a route in mind, some music or whatever you like to listen to (or a friend for company) and just run the route and enjoy the view and method of transport

Don’t check your watch before or after or use any running apps to track distance etc.

Once you’re happy to go out and say I’m going to run from x to z no matter how long it takes or how far it might be, you’ll HOPEFULLY start to enjoy it just for the sake of how it makes you feel.

Maybe later you can start tracking distance and time etc, but for me this ends up being off putting if I’m not ‘progressing’ as I think I should be.

If you follow this and still don’t enjoy it, maybe running really isn’t for you! And that’s ok you can use your new found aerobic ability to try cycling, swimming (Covid dependent), Zumba YouTube tutorials or whatever else takes your fancy.

You finished the program and that in itself is a huge achievement. For context, after finishing the program I only ran 5k at most for two months, after then when it got comfortable and enjoyable I moved up to 6k. And I’m still not using any fancy trackers as of yet to work out pace etc, just map my run route on the internet when I want to know how far I went.

In short, strip it back to the basic function, to just run. The freedom is incredible that way and way more enjoyable to not be obsessed by figures going up or down.

Check in in a few weeks to let us know how you’re going

[Learning2run in reply to jadevictoria]

Thanks so much. You're right, i feel pressure to be faster and to be able to run for longer and i think ive forgotten to enjoy the run. I don't ever find my runs easy and i feel pretty much done after 30mins so id like for that to feel more comfortable. I don't think I have actually managed 5k yet! I will unplug from the apps and just listen to my music and see how that goes! Thank you.

[Buddhagal Graduate in reply to Learning2run]

Hi there some good advice in the replies👍. I've just read jadevictorias post and I'm with her on this one. I can totally relate to how you're feeling...I felt like this until a couple of weeks ago, my next run W9R3. I stopped tracking my distance and pace and just snailed 🐌 through my runs; I've renamed it "cruising". I was putting myself under too much pressure...I'd checked my stats and was so disappointed 😕. I started the programme to get fitter and form a new healthy habit; I stopped smoking the same day. No more stats, extra days rest when I needed it and some yoga on rest days ...running is a pleasure now. As lots of people reminded me....this is not a race. BTW...4k is brilliant ....i'm not there yet....I'm just happy to be out there...doing the business. Take it easy.... especially on yourself. All the very best.👍👍👍👍🏃‍♀️🙋

[Midgeymoo17]

Saw comment above 10K plan and thought this...

Instead of an actual 10K plan why not try a timed one. So slowing building upto 60 minutes from 30 minutes. Zenlabs have an app that has this option ans for 10K its free. Starts with 4x 10 minutes Jog with 1 minute walking in between. I have chosen this because like you I am really slow. I am actually a fair bit slower than you so the distance in most 10k plans is too far for me.

Also see if you could do some other low intensity cardio on your days off. I found riding my bike over a period this really helped but when I stopped I felt it on my runs.

[Learning2run in reply to Midgeymoo17]

I will check that out thank you. 10k has always felt very out of reach so its reassuring to know there are some more achievable training plans for us plodders! Thank you.

[IannodaTruffe Mentor]

Are you following the advice about pacing in the guide to post C25K running? healthunlocked.com/couchto5...

What criteria are you using for judging improvement?

Don't expect miracles, but if you keep up the effort in six months time you will see improvement in recovery and pace.

[Lonmayloon Graduate]

Hi L2R, I graduated C25K at the start of August and run 3 times a week. My pace is almost the same as yours. Like you I didn’t feel the “buzz” after each run. At the time I’d bought myself a Garmin watch and started the typical male thing of looking at graphs, lists and statistics etc. I decided to give the MAF180 training a go. For me at age 62, with previous heart history, taking regular medication this gave a target heart rate of 108-118 bpm.

Long story short it paid off. I continued to run 5km twice a week and on the the third run increased the distance a little. Managed to reach 10km in September and now run that distance about once a week.. The improvements are slow but they are there, I can see them on my graphs and lists! I definitely feel the improvement in my heart and lungs and I now enjoy the runs. Two other benefits: I get to enjoy fantastic views on the longer runs and I can now put on my socks while standing up ( don’t laugh it’s an age thing)

I hope you get to your goal.

[Learning2run in reply to Lonmayloon]

Thank you for taking the time to reply, you did make me chuckle! Im sorry but i don't know what the MAF180 is? I'm sure im being an idiot but i would love to know! Well done for your fabulous achievements!

[Lonmayloon Graduate in reply to Learning2run]

Basically it’s a training method where, for the first three months, all activity is at a low aerobic rate. You keep the heart rate, or effort, at a low level and then your pace miraculously, but slowly, increases as your fitness improves. You can google Phil Maffetone and obtain a free PDF booklet. It’s an interesting read and it definitely worked for me. I should warn you though that Phil Maffetone is a bit of a “Marmite” type subject in running circles. And with that I will get my head back down below the parapet. If you do go down this route I’d love to know how you get on.

All the best.

[Learning2run in reply to Lonmayloon]

Thank you! I will check him out!👍

[nowster Graduate]

4 km in 25 minutes is a very very good pace! It's 6'15"/km.

My fastest walking pace is about 8'30"/km, and that's fast. That's the running pace of some people here.

You are definitely not running slower than your walking pace.

Last week I did 5 km again and at the pace you say you're running you'd have done it in 31'15", which is faster than me (31'17").

What I suspect is that you're flogging yourself and not allowing yourself to enjoy the runs at a more relaxed pace.

Try doing something different. For example, I'm mixing up slow runs with Fartlek runs and Jeffing runs.

[Learning2run in reply to nowster]

I'm wondering if my phone usnt recording my distance accurately, i don't have a watch or any other gadgets. I am pretty sure it would take me at least 35mins to complete a 5k. I am always being passed by other runners who don't look like they are running particularly fast!! Im going to try slowing down and going further and most of all im going to try and enjoy it! Still haven't even tackled a dreaded hill!! Thanks for your advice.

[nowster Graduate in reply to Learning2run]

Really experienced runners (according to the league tables on Strava) appear to be doing twice my normal speed (they're doing 3 min/km pace). I really wouldn't be worried about them.

For those at that sort of elite level they don't look as if they're working hard or going fast, until you try to keep up with them.

The good news is that you don't need to in order to get the health benefits of running.

[LottieMW Graduate]

Lots of good suggestions already here 👍

I graduated with 3.3km in my 30 minutes about 6 weeks ago 🐌

I like to have a plan...so once I felt comfortable with my 30 minute consolidation runs, I took a look over on Bridge to 10k.

There is a timed version of the Magic Plan that will get you to running for 60 minutes...if you want.

There are 3 runs per week...x1 short (15 minutes), which some use as speed or hill work...x1 ‘standard’ 30 minutes ...and x1 gradually increasing longer run. This is the long slow run...most experienced runners do their training at slow speeds, which builds up stamina and ultimately makes them faster!

I did a long run today...44 minutes at around 9:34/km, I covered 4.5km, so still haven’t actually run nonstop for 5km...but then...it’s not a race 😊

I fully embraced the Japanese Slow Jogging, you really can go that slow and it’s surprisingly enjoyable 🥰🐌🏃🏻‍♀️ 🐌

[Learning2run in reply to LottieMW]

That sounds great, i don't think I will ever be fast but i would like to be able to run for longer. Well done you for being able to run for so long! I will look for that plan, thank you!

[LottieMW Graduate]

Thank you 😊

If you had told me back in August, when I was praying for Jo to say I could start walking again in week 1, that I would be running (ok...jogging 🐌) non stop for 44 minutes......

😳🤪🤷🏻‍♀️