I am stalling at week 7 :( I did the 15 mins end of wk 6 and felt good, but now hitting 10-12 mins max, so frustrating! Any tips?

[NewbieJP]

I had heart surgery 3 yrs ago so 15 mins was a real achievement but now feel like I am going backwards.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Which app are you using? The NHS/One You app has a 25 minute run at the end of W6, which means there is no step up in W7.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" 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.

[NewbieJP in reply to IannodaTruffe]

Fitness 22 app - has been good so far. I have been jogging slow but am going to keep an eye on my pace. I had porridge this morning and ran 1 hr later.My legs were too tired after 10 mins so had to walk then jog after next interval.

[IannodaTruffe Mentor in reply to NewbieJP]

Heavy legs can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

[Tasha99 Graduate]

Slow down! Then, slow down some more!

Oh and hydrate plenty the day before you run 💪🏽