Finished C25k but now can’t run for longer than 15 minutes

[Elliew29]

Looking for some advice if possible. I finished the programme on 31st December and since then I have done one 30 minute run which was fine. Yesterday (after a 2 day break) I tried again and just couldn’t get past 15 minutes. My legs wouldn’t go any further. I just tried again today and could only manage 8 minutes. For both of these runs I’ve been 1min/km slower than normal (which is slow anyway!).

I really don’t think it’s a mental health thing. I’m trying so hard to get past the barrier but I just feel like my body can’t carry me!

Hope this makes sense but would love to know if anyone has experienced similar and has any advice.

[IannodaTruffe Mentor]

It sounds like you may be unwell.

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.

Perhaps you need a break, as suggested in the guide to post C25K running.

[Elliew29 Graduate in reply to IannodaTruffe]

Thank you for replying and for your advice. I don’t feel unwell but I am tired - despite sleeping 9 hours a night! I suppose I’m worried that if I take a break I will struggle to pick it back up!

[IannodaTruffe Mentor in reply to Elliew29]

If your tiredness persists maybe you should consult your GP.How is your diet?

As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

A rest for a week invariably allows you to come back stronger.

[Elliew29 Graduate in reply to IannodaTruffe]

Thank you. My diet is good - but I guess I could be subconsciously eating less than usual to compensate for Christmas. Which could also explain the tiredness! I hadn’t thought of that.

[itselenax Graduate]

I was the same as you when I first graduated. I'm not sure why exactly it happened to me, but I can assure you that it does fade and after about 2-3 weeks I was able to run for 30 minutes again. It might be that your body needs a rest - if you've been very tired lately then it could be that you might need to take a couple days/week off of running. That's what I did and my body was very thankful!

[Elliew29 Graduate in reply to itselenax]

Thanks so much. Reassuring to know it’s not just me. Did you rest for 2-3 weeks or did you go back to shorter runs and build up?

[itselenax Graduate in reply to Elliew29]

I did a few shorter runs but it was only when I rested for about 2 weeks straight that I felt a lot better, and managed to do some 30 minute runs. Try to still do some brisk walking each day though just to ensure you don't lose your stamina.