Energy concerns in week 7 of c25k

[Mferozc]

On week 7 run 3 and the runs are really taking their toll. Last week after 2 runs I was spent. Any advice for keeping up energy levels? Or am I doing too much? Space out the runs more?

[nowster Graduate]

Two things: slow down and take extra rest days if you need them.

There is absolutely no requirement to finish with a 5km run.

And it's probably a good idea to read the FAQ: healthunlocked.com/couchto5...

[Mferozc Graduate in reply to nowster]

Thanks! I think I need more rest for sure. Really appreciate the reply - helps a lot!

[Hidden]

As nowster says. Slow down. 👍

[Roxdog Graduate]

Well done for getting this far. As you get used to running, the longer runs towards the end of the programme can feel a bit tougher. The key is to slow down, as Nowster has said. There is a tendency to speed up unconsciously, but check in with yourself, try to relax and slow it right down and you'll be fine. I often had 2 days between my runs on the programme and that's fine. No point battering yourself or you won't enjoy it. Good luck

[Mferozc Graduate in reply to Roxdog]

For sure I need more rest!

[Instructor57 Graduate]

Sounds to me like your pushing too hard ! Are you running at a conversational pace?

If not it's too fast .

And do take at least 1 rest day between runs .

[Mferozc Graduate in reply to Instructor57]

I was trying to do too much in too little time (all 3 runs in 3 days) will take more rest!

[IannodaTruffe Mentor in reply to Mferozc]

When you run, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.

If you want to be the best runner that you can be, then do non impact cross training on your rest days, which will be far more beneficial than running every day. It is not recommended for new runners to run on consecutive days until they have a minimum of six months regular running on their legs.

[John_W Graduate in reply to Mferozc]

Why did you do 3 runs in 3 days?

[Mferozc Graduate in reply to John_W]

partly because I am stupid and partly because the previous weeks i could manage - now with all the guidance I have received I will be taking at least one (or two) rest days between runs. Also will be walking my route on rest days......

[John_W Graduate in reply to Mferozc]

haha, ok!

A common pattern would be running on- Mon/Wed/Fri

- Tue/Thu/Sat

- Wed/Fri/ Sun

with a 2 day rest (eg a weekend) between the C25K 'weeks'.

[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.

An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.

Do you eat a broad, well balanced diet? You will not be able to maintain a rigourous exercise regime if your body does not have access to essential nutrients.

How is your hydration? As a runner you need to intake a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide to the plan, which is essential reading.

If you need more recovery time between runs then that is far better for your development than pushing hard before recovery has occurred.

Take your time. There is no rush and nothing to prove. Slow, steady progress will return the best results.

Enjoy your journey.

[Mferozc Graduate in reply to IannodaTruffe]

thanks - foodwise I think I am ok - water wise maybe not. Will take this advice onboard. You mentioned non impact cross training on rest days? Any examples so that I can start doing this too......

[IannodaTruffe Mentor in reply to Mferozc]

Cycling, walking, weights, swimming, general strengthening workouts concentrating on legs and core in particular. There are links in the guide to the plan healthunlocked.com/couchto5... to leg exercises.Rest days are part of the plan but only refer to high impact exercise.

[Mferozc Graduate in reply to IannodaTruffe]

thanks for this - really helps! will try walking on the rest days. This is great support!

[IannodaTruffe Mentor in reply to Mferozc]

That is what we are here for.

The guide to the plan is full of tips.

[Pianism Graduate in reply to Mferozc]

Walking on rest days is just magic - it loosens everything up and has really helped me in the past with aches and pains.