Motivation lacking

[Fitness777]

I did week 6 and got up to the 25 minute run (felt amazing after). I then took a week off as my right knee was bruised (not sure if from exercise but didn’t risk it). I then re-did week 6 and I am struggling to get the motivation back up to 25 minutes. I got up to 20 minutes and gave in and today I tried again and did 15 minutes. I know I can do it which is the annoying thing, just having a dip.

Wondered if anyone else has struggled with something similar and any tips to get out of this rut to progress with week 7 (which seems very far away right now)

[Yoganut Graduate]

Each run is different so I'd ditch negative comparisons. Are you stopping early because of pain or because you've run out of steam? If it's a lack of steam, then my advice is to slow down but keep going. Maybe a change of soundtrack or route might help, too? You'll get there. Just be kind to yourself and add a dollop of patience...😉

[IannodaTruffe Mentor]

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

This FAQ post expands on the theme. healthunlocked.com/couchto5...

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.

Take the pressure off, prepare well and just go for a gentle run, forgetting about the plan. Relax and enjoy it.

[nowster Graduate]

When I started doing the continuous runs I started to vary my routes and explore a little. Changing things slightly can often help to keep it fresh.

Also, don't be too hard on yourself. Sometimes things in our lives get in the way, or Mercury is in conjunction with Alpha Centauri, or something like that. Chalk them up as a practice run.

[Devon_straggler Graduate]

After graduating and running up to 10k at a time I had to restart after an injury and found it so hard. Over a 5k I'd stop and walk a couple of times because it just felt so difficult and mentally I was struggling. So I'd walk for ~a minute before running again (I'd pick something in the distance and force myself to run again when I got there), so that I was still spending a considerable amount of time running, and then suddenly one day it just felt that bit easier again and I could keep going. That's not to say that it wasn't tiring at times, but just slowing down was sufficient to keep me going. Perhaps you could try something like this and just spend a while on running up to ~25 mins, then go on to W7 when you're a bit more confident?

Also, I find that audiobooks are a great distraction. When it's difficult and you're not thinking about anything other than it being difficult, keeping running is hard. A good audiobook/podcast can distract you a bit and make the running that bit easier. Good luck and keep going!

[Fitness777 Graduate]

Thank you!