So far I’ve been really enjoying couch to 5k. I was completely a couch potato beforehand and really did struggle to get going (especially weeks 1 and 2. I really couldn’t see life beyond 90 seconds of running at a time)! but up until now I have completed all the runs.
Last week I hit a bit of a mental block. I ran week 7 run 2 and to my complete shock did 4K in 25 minutes and I was over the moon! Since then it’s been totally downhill. On run 3 I huffed and puffed the entire way through really struggled with my breathing and just about finished. Put it down to a bad day and decided to take two days rest and try again today.
What a disaster. I ran for 10 minutes and had to stop because I physically just felt like I couldn’t carry on. I feel so disappointed and like I’ve really lost my confidence to try again tomorrow. Has anyone else been through this? I was really enjoying the programme up until now and have no idea what’s caused this block to think I can’t do it anymore!!
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bevs647523
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You didn’t fail bevs647523, you may just be a bit under the weather. Rest up until you feel sufficiently recovered.
Next time you go out, don’t fret and overthink it ok, it’s important to relax as you’ll run a lot better. Try to get your breathing into a nice steady rhythm, take a nice deep breath in through your mouth then purse your lips slightly as you exhale, get that nice relaxed rhythm going and you’ll find you won’t feel so out of breath as your taking in sufficient oxygen.
Run nice and slowly and clear your mind of all thoughts. A little trick I’d use was as soon as a thought came into my mind, I’d visualise an eraser rubbing it out and blowing it away....trust me it works.
You’ve got this bevs647523 you’ve reached week 8, so you’re more than capable of achieving this 👍💪🏻🏃♀️
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.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
I had a problem in Wk 8, just put it behind you and go out with a more relaxed outlook for the next one so just enjoy it without pressures. You don't have to chase your best time, and as you've come so far so quickly, your body needs to catch up with the demands.
Hi Bevs ive just joined looking for exactly the answers you want. Just finished week 7 run 3 and felt rough. Looking into why. But i think the hydration is something to look at and as others have said, the next runll be better. Youve come too far so just keep going .👍
"I ran week 7 run 2 and ... did 4K in 25 minutes... . On run 3 I huffed and puffed .... really struggled with my breathing and just about finished"
You are going WAAAYYYY tooo fast. 4k in 25 minutes is quick but .... you're struggling. You are making the mistake of 'running' when actually you should be JOGGING. Your breathing is your friend - your canary in the mine. Any time it;s too laboured is a sign you need to slow down.
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Yours is a very simple problem to solve.... You just need to slow down and take it nice and easy. Try and target a pace that is actually a JOG, not a 'run'. You should be able to finish the run (JOG!) feeling like you could carry on if you had to. Sounds impossible? It really isn't - and everyone has *that* pace , a 'chatty' pace - one at which you can easily chat. It will transform your experience - trust me
FORGET 5k - that is NOT the objective... C25K is actually a time-based program with the target being 3 runs of 30 minutes in Week 9 - nothing more or less.
As others have said, slow it right down. Don’t worry about how far you’re running in what time. If you’re not feeling the run, slow it down even further until you’re confident you can guarantee you can finish with energy and breath to spare.
Hi bevs647523, your at week 8 so I don't think anything you're doing can be classed as a fail and as mentioned by others of us, it could literally be just one of 'those' runs when you're just not comfortable and can't get into your stride. I had a similar experience during week 7 on R1 & 2 (I'm on week 8 as well you by the way) nothing was right, couldn't get my breathing in sync with my pace and just didn't physically feel capable; similarly I thought I'd hit a bit of a block. After some good advise though. I took a couple of days off, refocused, made sure I was hydrating and started R3 at a very slow pace. it was still a stretch but got through it feeling much better than my previous runs. I think we all, or at least I do, get a little too fixated with the need to push on to the next stage and think everything should that bit easier because, ''I run it last week and I was fine' . I'm starting to realise that the improvements we make as runners, are not linear, but accumulate over a period of time and there's going to be quite a few frustrations along the way. Sticking at it is the key, I think?
Anyway waffle over, try the next one slow, clear the mind as much as you can, relax and before it; Rest, Eat, Drink and be Merry in preparation, but all in a good and healthy way of course.
It's just happened to me wk 8 run one, felt really off from the start but pushed through til 4k and my heart was banging in my head and couldn't carry-on. I took 5 and just finished just. But I had a bad tummy so maybe that .But it is what it is ,we go again next time . You should be proud of getting this far 😊
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Week 8 Run 3 - failed. 
Week 1 Run 2 Couch to 5k
Week 3 Run 1 Failed ‼️
Into Week 8 😀! Run 1 ✅
Penultimate run of Couch to 5k
