PLEASE HELP! I finished wk6 yesterday but the 25 minute run was gruelling! Thought I would give up!

[Paul25k]

I found the run so tough I had made my mind up to finish at 20 minutes. Thank goodness Laura gave needed encouragement at that point! Now I’m faced with solid running from now on, has anyone got any advice please?

[AlMorr Ambassador Graduate]

To begin with, I think you should change your username to "I-love-running", as long as you use the word detest, you will not like running.

I would advise you to take an extra day off running and run, run 3 of week 6 again, but this time a little slower than you ran it the first time, drink plenty of water the day before you run and some just before you run to avoid dehydration, I wish you luck on your running journey with C25K, don't give up now, onwards and upwards.

[roseabi in reply to AlMorr]

Great suggestion!

To change your username tap on your profile pic at the top of the screen and select 'Settings'. On the Settings screen scroll down to 'Change my username'.

xxx

[Paul25k Graduate in reply to roseabi]

Thank you roseabi. Done! 😊

[roseabi in reply to Paul25k]

Excellent! Hi Paul 😊😊😊

[Paul25k Graduate in reply to AlMorr]

Thank you AlMor. Advice on name taken!

[AlMorr Ambassador Graduate in reply to Paul25k]

Well done to you on changing your username to Paul25K, congratulations, however, if you wish to run a 10K you may change it to Paul 2 10K, I notice that no one can change their username anymore than twice.

[Paul25k Graduate in reply to AlMorr]

Hahaha! Unfortunately I have no intention of doing 10k! 😂 I reckon 5k 3 times a week and improving my speed will be enough for me, but let's see. I want to work at enjoying this first 😁😁

[PMcL1966 Graduate in reply to Paul25k]

I said the same. Yet once you get to 5k your thoughts will change.

[Paul25k Graduate in reply to PMcL1966]

I hope so! Am enjoying the discipline of running but taken a bit of a knock back after vaccine yesterday. Have absolutely no energy for a run today. May repeat week 6 in a few days when I recover 😊

[John_W Graduate Ambassador]

The objective of the program is 3x 30 minutes of continuous running (jogging!) in Week 9.

It sounds like you are going too quickly.

Watch this - and look at how easily they can talk whilst jogging:

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

[Paul25k Graduate in reply to John_W]

Thank you for the advice and video. I'm possibly going slightly faster than the man in the video but my Samsung health app (if it is to be believed) tells me I'm going at just under 5 mins per km which feels comfortable to me. Interesting advice on not landing on heel though which is slightly different to the advice on one of the podcasts 😊

[John_W Graduate Ambassador in reply to Paul25k]

5 min /km is 8 minute /mil pace - that's FAST! You're going waaayy faster than the little chap in the video. It may feel comfortable - but can you talk comfortably at that pace? How is your breathing?

[Paul25k Graduate in reply to John_W]

Interesting. Wonder if the health app is wrong. I'm hardly sprinting. Seems like light but jog to me. Breathing is heavy. With walk at beginningvand end the health app is suggesting I am covering 6km.

[John_W Graduate Ambassador in reply to Paul25k]

Sprinting is one end of the scale. Jogging the other. In-between is 'running' which covers a huge range of pace/effort/heart rate etc.

The most important metric for you should be your perceived effort... your breathing is most useful in this respect. If breathing is 'heavy' would suggest you're still going a bit too quickly. You might struggle as you move into Week 7.

Look at your original post ... your say Week 6 was 'gruelling' - the answer as to why is right there. And yet above you say it seems like a jog to you. So why the struggle?

No run in C25K should ever be 'gruelling'. Done at the right pace, every outing should feel nice, easy and relaxed and when you finish your run, you should feel like you could carry on if you had to. If not, you've gone too fast.

Think of an inflated balloon and you're asked to let some (not all) of the air out in a controlled fashion over a specific amount of time. Same with your energy and pace for a , say, 25 min run (jog!). A controlled easy effort should mean you finish feeling like there's more in the tank.

Got it?

Remember ... you told us it was 'gruelling' ... it really shouldn't be. Hold yourself back!

[Paul25k Graduate in reply to John_W]

Looks like I’m going to be held back anyway. Had vaccine yesterday and am feeling quite ill. Am thinking of taking a few days break and repeating week 6. Not sure if I could go straight into 25 minute jog straight away. Thank you for your help.

[John_W Graduate Ambassador in reply to Paul25k]

Sorry to hear that Paul though I'm sure you'll be feeling ok reasonably soon. When you feel ok, think about restarting with either Week 4 or Week 5 - there's no rush. And just to re-emphasise the point I was trying to make above re: your pace... Your last run was 'gruelling' but also felt 'comfortable' and was a 'jog' .... it can't be both gruelling and a jog ... So I think that your perception of your effort is a bit skewiff. In other words... slow down!

[Jell6 Graduate in reply to Paul25k]

Make sure your app is connected to GPS otherwise it does come up with some weird stats. I use Samsung health and it's pretty close to Strava I also now use Galaxy watch active, that has it own GPS, and again near as dammit!.You can always go slower though, it makes it more sustainable, and as my Nanna used to say "you don't want to kill your pig!"

[Paul25k Graduate in reply to Jell6]

Thank you. I will check. 😊

[hoggle1 Graduate in reply to Paul25k]

My son who is 12 and a keen runner only just hits under 5m / pm on an average 5km run with a PB of about 4mins per KM. This is fast running at 5 mins / PM.

I am doing C25K starting from zero running and very unfit. I am on W6R1 and I go about 8.5 mins/km as a slow jog. I know you cannot compare to others but I would say you are going way to fast or else your app is not recording properly.

[Paul25k Graduate in reply to hoggle1]

Yes. Will re-visit pace.

[John_W Graduate Ambassador]

PS. If you detest running, why are you doing C25K?

[Paul25k Graduate in reply to John_W]

Just trying to get fit. Tried cycling which I think will take longer to get results

[Ch89692 Graduate]

Well done for completing it though !( I would also agree with the other folks - change that name 😉) and now just think - you have 3 lovely runs of exactly the same - to try and improve, slow it down if you need to, with NO pressure on running for longer - that’s 3 whole runs of 25 mins - you’ve already achieved that today - so doing it 3 more times will be a piece of cake !!

[Paul25k Graduate in reply to Ch89692]

Thank you. Hopefully it will get easier!

[Ch89692 Graduate in reply to Paul25k]

I absolutely promise it will !!! Every single time you go out and run you’re improving your cardio fitness - rest days are crucial now that you’re running for longer and hydration is critical - for me, they are the main components (also sleep - something I struggle with !!) so every run is a building block for your fitness and will literally carry you further - but you have to let your brain know that you can do it now !!! Absolutely TRUST that this program does work - it’s a given than you have the physical ability to do this, it’s the mind you need to convince !! And also Paul25k... ENJOY challenging yourself .. it’s hard to remember that.. look back on where you started Week 1 - probably end of January when it was snowing, sunrise was around 7.30am And now you’re heading for a beautiful

[Ch89692 Graduate in reply to Ch89692]

Sorry - sent before finishing ! And now you’re heading for spring and summer with a new skill ! Running !! Be proud of what you’ve achieved so far !

[Paul25k Graduate in reply to Ch89692]

Yes, I'm proud alright 😂 Haven't run for this long since I was at school and I'm 55 next month! Hoping to complete couch 2 5k before 55! 😂

[Paul25k Graduate in reply to Ch89692]

Yes. I agree. It was hard to believe I would be doing this amount of running at week 1. I hope to just continue sticking to the plan. I have rested on days inbetween as instructed and just gone with it. It should get easier over time 😊

[sharpel]

Run slower! I found the first 25 minute jog so hard as well. The second time I did it I had to stop half way through because my brain just told me I couldn’t do it. However, the next time I went out I just made the decision I was going to complete it no matter how slow I was going. So I reduced my pace quite a lot and the jog was much more comfortable and easy to complete. Running isn’t necessarily about pace it’s about getting the kilometres under your belt! Xox

[Paul25k Graduate in reply to sharpel]

Thank you, Sharpel. I do seem to be quite slow already. But I agree. Better to go slowly and complete the task. Can always speed up after finishing week 9 😊

[John_W Graduate Ambassador in reply to Paul25k]

You are NOT slow!

[sharpel in reply to Paul25k]

Exactly! Slow and steady wins the race hehe, good luck!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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.

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.