Wk7 r2 hit the wall

[AdrenalDaisy]

I only just scraped through wk6 r3 and wk7 r1 - the last part of my run is uphill so I’m blaming that. But now I’m stuck at 15 minutes on r2 I’ve repeated it 3 times now and can’t go any further. Any tips, please? Should I go back a week?

[RunBrianRun Graduate]

Well done on your progress so far. I am going to suggest, as many others will do, that you slow down. And then slow down again. There is a guide that is considered essential reading. IannodaTruffe will be along shortly with a link and advice. Good luck.

[AdrenalDaisy Graduate in reply to RunBrianRun]

Thank you Brian. You are probably right. I think I did speed up a bit

[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.

[AdrenalDaisy Graduate in reply to IannodaTruffe]

Thank you. That’s really helpful. I checked out my pace and I was definitely running faster - without realising. I wonder if that’s a natural thing as you get fitter. Hopefully concentrating on running slower will help. I’ll try a few rest days before I head out too.

[IannodaTruffe Mentor in reply to AdrenalDaisy]

An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time. Faster is not necessarily better.

[AdrenalDaisy Graduate in reply to IannodaTruffe]

I do suspect I ought to just walk to stay at this level. But I understand. The slower the better. I’ve seen the video and I need to be more conscious of my speed.

[IannodaTruffe Mentor in reply to AdrenalDaisy]

No, not the slower the better, but at the top end of range at which you can comfortably hold a conversation.

[Devon_straggler Graduate]

Slowing down is really important. But you might also have a bit of a mental block knowing that the end of the run is going to be challenging. If you can't change your route, give yourself permission to turn around at the bottom, or part way up, and run back the way you came for the last few minutes (even if it means a longer walk home). Hills are good training, but getting to 30 mins is tough enough, and I've had to turn around on hills several times in order to keep my feet moving!

[AdrenalDaisy Graduate in reply to Devon_straggler]

Yes. I do think that climb at the end is a mental block, although I also agree excellent to help with fitness which is why I tried not to shy away. I already have quite a long walk at the end as I planned the route to allow for a 5k. I think I might be able to take a loop around a relatively flat section in the middle. Hopefully that will help. Running back the way I came would also probably end on a hill. 😂. Thanks for the advice.

[Thommo23 Graduate]

Could you go the other way so you have the uphill at the start of your run? Thats what I go with, knowing all the climbing is done after 10 mins is a really encouraging thought!

Keep it going, and try and keep that positive thought that you can do this in your head.

[AdrenalDaisy Graduate in reply to Thommo23]

I had to think about this one. That uphill would be downhill and then I’d have another uphill at the other end where I usually start (which is currently downhill). Trouble is. I guess. I live at the top of a hill. So always a hill to get home there are loads of hills around here too - hard to avoid them.

You’re right though I can do it. I did it twice previously. Thank you. I’ll keep positive.

[QuadroVEINia Graduate]

You’ve already had great advice... I was just going to add not to place any pressure on yourself, relax and if you have to go back a week or repeat runs that is completely OK. No pressure, it will come when it does so try to stay in a positive frame of mind and focus on running slower and getting into a nice rhythm... and if you can avoid those hills! Good luck, you got this!👊🏽

[AdrenalDaisy Graduate in reply to QuadroVEINia]

Hi. Sorry I thought I had replied to you last week. Thank you for the advice. I managed the run again in the end and I didn’t end on a hill because I ran much more slowly so didn’t make it that far - I guess I will next week though. It’s hard to avoid hills around here but I guess that’s good for stamina and if I have to repeat a week to build it up more slowly so be it. At least I’m getting out three times a week for exercise.

[QuadroVEINia Graduate in reply to AdrenalDaisy]

No need to apologise and glad you made the run more slowly... that’s all that matter. It’s how long you run for that’s important and NOT the pace or distance. Well done!👏👏

[AdrenalDaisy Graduate]

Thanks everyone. I managed to complete day 2 on Thursday. I ran very slowly and when I checked my pace I was back to my usual pace when I first completed the 25 minute run. I had definitely been going too fast without even realising.