I completed both - the last run of W6 really wrecked me and I needed 2 days to recover - quite a shock to discover this morning that I have 3 x 25 minute runs this week when in my head I was thinking I've got 3 more weeks to build up to 30. It's feeling really tough now and so tiring. Don't seem to have lost much fat (although that wasn't the target at all), but feeling a bit down that I'm still pretty slow and knackered and not sure I have the stamina to keep these long runs up.
Does anyone else go through a downer on this plan and if so what are your tips for staying positive?
Written by
Karen59er
Graduate
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If you weren't aware, C25K is a 9 week program, so from couch to running (or rather jogging) 3x 30 mins in Week 9 , regardless of distance.
Many people here repeat weeks and take longer to get to Week 9 and that's perfectly fine.
I'm a bit concerned that W6R3 "really wrecked me and I needed 2 days to recover" .
A few questions/comments:
(1) 3 runs a week means you normally have 2 full days to recover anyway - are you taking those 2 full days to rest? Or are you running every other day? I'd make sure you take 2 full days in the week to rest.
(2) more importantly... how fast are you going? Are you running or jogging? When you finished W6R3 and before the cool-down walk, what was your physical state like? What was your breathing like? Were you out of breath? Feeling knackered?
(3) "not sure I have the stamina to keep these long runs up" - that stamina comes from all the previous runs. The program is designed to completed by anyone - the point is to go SLOWLY. Apply the Talk Test while you're running If you can't talk comfortably, you're going too fast. You need to find your own 'conversational' or 'chatty' pace. When you find that, everything falls into place.
(4) "I'm still pretty slow ..." GOOD! That's the way it should be. Do NOT compare yourself to anyone else.
(5) "... and knackered..." BAD! SLOW DOWN even more please!
Hi John,Many thanks for your quick reply and encouragement - I usually run Mon, Wed and Fri - I did W6r3 on Friday so have the weekend to recover from the third run of each week and usually I'm fine after 1 day of recovery, but I needed the whole weekend/2 days to recover after W6r3 . Should I be taking more than 1 day to recover in the week do you think? It's been ok up to now...
I'm quite out of breath by the end of each run (before the cool down) but not heaving, although I'm giving the last minute a big push as suggested. I can carry out a chat if I was with someone when I am running before then.
I am running pretty slow (but jogging faster than walking) and 2 runners overtook me this morning, so maybe I let that get to me a bit. It is true that I could not have run for this long 6 weeks ago so this is probably more about my head than my body.
By knackered I mean that my legs ache and I generally feel fatigued for the day.
Thanks you so much - yes I think the message is that I'm pushing myself a bit too hard - I'll try to slow down a bit and see how that goes. I wish I had access to this forum as I jog along every time I get these negative thoughts - it really is an inspiring group of exceptionally caring people
That's good to hear. Don't worry so much about aching legs - that will eventually pass as they get stronger. As for that last-minute push, I'd refrain from that if you're already feeling tired - there's little point in doing it at this stage to be honest.
Mon/Wed/Fri is a good pattern and 1 day to recover is normally fine for most people, and I would stick to that - it helps to build your fitness nicely.
As for Week 7 - just slow down a touch more. It really will help you. Try thinking about and aiming for a pace that means you finish the run (jog!) feeling like you could carry on if you had to. In other words, you're saving energy and not over-doing it at any point - so you're keeping something back the whole way through.
Thank you so much, John - that is reassuring and very sensible advice - I think that last push is not for me (yet). It is interesting that I've probably gone a bit too fast and then become over tired and lost the ability to pace myself. I will not focus on the distance and will try a much easier pace for the rest of the week and see how that goes. The support on this site is amazing - like having your own professional running coach! I really appreciate it 👍😊
If you get that pace right in the first 5 or 10 minutes, then you'll be pleasantly surprised.
By the way, the more effective (i.e. brisk) your warm-up walk is (consider lengthening it to 10 minutes) then the less tired you'll feel in the first half of your run.
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If you can't talk comfortably, you're going too fast. You need to find your own 'conversational' or 'chatty' pace. When you find that, everything falls into place.
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