Moving on a week or repeating a run??

[Gill2021]

Advice please. Ive completed W4 R3

Run 1 stopped on the last run for 15-20 seconds

Run 2 completed it

Run 3 stopped again on the last one for again 15 seconds

What should I do? Repeat the run again or move on? Does it mean im not ready?Tips please

[Rennur Graduate]

IMHO. Repeat both runs. I did all three again. Don't be disappointed. You are getting more running miles in your legs. Week 4 is sneaky. Week 4 is the physical challenge. Week 5 is actually more of a mental one.

[Gill2021 in reply to Rennur]

Thanks for the reply will definitely re run

[IannodaTruffe Mentor]

This is a training plan, not a tick box exercise.

There is little point moving to more demanding sessions until you have fully completed the preceding ones.

Each run makes you stronger and more prepared for what is coming.

If you are struggling to keep running, you are probably going too fast. Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

[Gill2021 in reply to IannodaTruffe]

Thanks for the advice will repeat today

[Rem81 Graduate]

I would reap eat it. I repeated the whole of week 1 and 2 three times!! I did weeks two and three twice. Then by some miracle all the other weeks I managed without repeating. Isabel now finished the programme. I’m running for about 35 minutes now. Nowhere near 5k, but I know I’ll get there eventually. I am sure repeating weeks was the right thing to do for me. I am really overweight and have never run in my life, and didn’t think I’d ever manage this at all. If I can do it literally anyone can!!

[Gill2021 in reply to Rem81]

Well done you thats fab. Will repeat x

[Tasha99 Graduate]

Repeat them and slow down! 15-20 seconds though? Don’t let the gremlins win - you can do it!

[Gill2021 in reply to Tasha99]

The gremlins are a big thing arnt they. Will take your advice thank you x

[Speedy60 Graduate]

My rule was, repeat a run if I didn't complete it as per the plan - slowing down always got me through. If I completed the run but was just knackered, I moved on.

Good luck 👍

[Gill2021 in reply to Speedy60]

Thanks so much i will definitely repeat the run 🏃‍♀️

[Speedy60 Graduate in reply to Gill2021]

Good for you. Take your time, it's your journey. I know the programme is in weeks but it's better to think of them as stages.The only thing I would caution against is waiting until you can run each run 'comfortably' as that might stall your progress altogether. The body needs a bit of stress to adapt and become fitter, but not so much stress that you risk injury. X

[John_W Graduate Ambassador]

Why are you having to stop?

[Gill2021 in reply to John_W]

Coz im knackered 😂

[John_W Graduate Ambassador in reply to Gill2021]

In what way? What are your physical symptoms at the point you feel you have to stop?

[Gill2021 in reply to John_W]

I think its my lack of physical fitness and weight. My legs dont want to work and go out of sync and struggle to catch my breath

[John_W Graduate Ambassador in reply to Gill2021]

"I think its my lack of physical fitness"

C25K is designed to be for people coming from the couch - so NO fitness. That's what the program does - builds your fitness from zero! So you may have 'lacked physical fitness' at the very start... but ....

.... You DO have fitness right now! WHY?

That fitness has accumulated with every run since you completed W1R1 - it all adds up. You currently 'lack' physical fitness to do Week 9, but you won't by the time you've run W8R3 - that's how this works.

"struggle to catch my breath".

THAT right there is your problem. You want tips? S L O W ... D O W N.

Even if it's slower than your brisk walk, your JOG (yes, JOG) should be at a pace that feels nice, easy and relaxed. If you can't chat comfortably while you're jogging (jogging!) then you're going too fast. You should be aiming for a pace that when you finish each running segment, you feel like you could carry on if you had to. THAT is the perfect pace - everyone as it, it's just a matter of slowing down enough to find it.

Finally, the fact you are stopping with 15-20 seconds left of your run segments shows again, you're going too fast BUT also, you're letting your brain win. Don't. Switch your brain off and ignore your negative thoughts.

Watch this:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[John_W Graduate Ambassador in reply to Gill2021]

So, take confidence from the fact that EVERY run prepares for the next one. Your BODY is always ready if you have completed the previous runs. However, the mind is not necessarily convinced.

Yes, C25K is NOT a physical test - it's been designed to be completed by almost anyone with a 'lack of physical fitness', coming from the couch, unless you are clinically or morbidly obese or have another limiting condition.

C25K thus becomes a mental test - can you overcome your mental gremlins? That's what it's about really.

[Gill2021 in reply to John_W]

Hi John, thank you so much for this reply. It does definitely ring true a lot of what your saying it is a lot of mental behaviour. Thinking im good enough and doubting myself all the time. Positive Mental Attitude next time im out. Thanks again its really helped and definitely struck a cord!! 😊