Completed Couch to 5k but not at 5k

[Chick1976]

Hi there, I'm new here. I completed my last C25K run on Sunday but am only at 4.3km. My plan was to carry on and still listen to Laura but then try and increase my time gradually until I got to 5k, I went out on Tuesday and it was my worst run ever, I had to walk some of it which I've never had to do (apart from earlier runs when you are supposed to), I had a real mental block and am now really nervous about going out again in case the same thing happens, it's like my brain is stopping me from even giving it a go. Has anyone else had this? If so do you have any tips? I don't know if it's because now I have finished the programme there isn't that same motivation!

Many thanks

[H4CS]

I think when you graduate you are meant to consolidate with several 30 min runs rather than try to hit the 5k, I think i read it can take a few months to get to 5k in 30 mins for some, did you join bridge to 10k? Lots of people on there have done the same thing, sure someone will be along in a bit with more advice, but my plan is to do 30 min runs and gradually build up speed not by more than 10% good luck!! Also if you are struggling running, rather than stopping why not try running really slow like the Japanese running video?

[Chick1976 in reply to H4CS]

Thanks for your reply. I would be happy to just be able to run for 30 minutes again at the moment, I'm not concerned about the 5k anymore for now. My last two runs haven't been great, I have had to walk a fair bit of them which is disappointing, it's almost like now I've proven to myself that I can run continuously for 30 minutes that I don't need to anymore. Thanks for the tip about the Japanese running, to be honest I don't run fast anyway but I could try slowing it down even more until I get my confidence back! I will have a look on bridge to 5k too.

[H4CS in reply to Chick1976]

I’m a bit worried about how I will do without Laura but apparently the nike running app also has guided runs so I thought I might move into them next, its such a mindful thing and just one foot in front of the other, I go as slow as I walk sometimes, good luck!!

[Chick1976 in reply to H4CS]

Have you graduated?

[H4CS in reply to Chick1976]

No week 8 so trying to make a plan 😁

[Chick1976 in reply to H4CS]

Not long to go now then! Well done 👍🏻

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Have a look at the March Consolidation Club healthunlocked.com/couchto5... It might be what you need.

Keep running, keep smiling.

[Chick1976 in reply to IannodaTruffe]

Thank you. I'm not sure I would consider myself a fellow runner 😂 I will take a look at those links.

[nowster Graduate]

A suggestion: don't try too hard. Go out and do a run for fun, as slow as you like.

Have you read the FAQs?

[Chick1976 in reply to nowster]

Thank you for your reply, I will try that, unforunately I don't particularly enjoy running which doesn't help 😂😂 I will have a look on th FAQs

[IannodaTruffe Mentor in reply to Chick1976]

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.

[Chick1976 in reply to IannodaTruffe]

Thanks for that, I don't think I am going too fast, I just seem to be having a bit of a mental block. I always have this voice that says 'I can't do this' and I've been able to then tell myself 'yes I can' but the last two runs (post c25k) I have given in to it and then been cross with myself!