Struggling to run 20 mins

[Sararuns]

I have managed the two 10 min runs but I can't seem to jump up to the 20 min run required in week 5. I have tried 3 times and wondering if I should just go back to a successful run now so I don't get demoralised. Any thoughts on what the best next move is?

[nowster Graduate]

Welcome!

My first question would be: are you trying to run or are you doing a relaxed jog?

The FAQ: healthunlocked.com/couchto5....

[Sararuns in reply to nowster]

Hello! I think it is fairly slow at the moment but as I I enjoying running more I do feel myself speeding up to the music!

[nowster Graduate in reply to Sararuns]

You should aim to run as slowly as you can. Ideally you should be able to speak a full sentence aloud without needing to take a breath.

If you haven't already read the FAQ, make a cuppa (it's long) and have a read.

What happens that makes you feel you can't continue to 20 minutes?

[Instructor57 Graduate]

Hello, if you struggle to run the full 20 minutes then the chances are you are trying to go too fast and beyond the present capabilities of your aerobic base.

Slow down .

Do the runs at a conversational pace .

If you cannot speak full sentences while running without gasping for breath then it's simply too fast !

Give yourself a day or 2 rest then try again making sure you are both fully hydrated and slower .

Relax

[Slothgoesrunning Graduate]

Check out Japanese slow running on YouTube- it’s helped many a runner on here.

[Frenc Graduate]

Don’t be downhearted! Some great advice here. Try and go SO slow it feels as though you’re almost running on the spot. You’d be amazed how much more slowly we can go - this worked for me on W5R3 and it’s stood me in good stead ever since. Good luck, you can do it! 😊🌸

[Nusch]

When you struggle I recommend making baby steps. First of all, reduce your pace! Pace is the killer. Reduce your pace and give it a try for 12 minutes. I promise, it will work. Then go for 14 or even 15 minutes. Once you reached 20 minutes, for sure you will, you might want to increase the pace slightly. But that’s just an option, not a must.

[Liono Graduate]

I'm a great believer in setting yourself up for success so if I was in your position (which I may well be by the weekend), I would go back to repeat W5R2 for confidence and then after a rest day insert a W5R2.5 where I ran for 15 mins rather than 20. Running slower has been a game changer for me, as was realising how much better I feel after adequately hydrating.

[John_W Graduate Ambassador]

Hi Sararuns ,

"I can't seem to jump up to the 20 min run required in week 5."

WHY?

- what's happening that stops you?

- is it breathing difficulty?

- is it your legs?

[KayBee1000 Graduate in reply to John_W]

Yes, John_W is right, that's the key Sararuns - you need to really pinpoint why you stop.

Sometimes it can be our brains telling us we can't do it because it feels too hard and we aren't used to pushing ourselves. If you're hydrating well the day before, getting enough sleep and keeping active on rest days then it probably comes down to mind over matter and slowing down.

My running pace is slower than my fastest walking pace, it feels like I'm going backwards sometimes! But C25k is about building stamina and strength, not speed, so no matter how slow you feel you are running try going a bit slower. It's a game changer for most people.

Please do come back and let us know how you get on! You can definitely do this.

[Sararuns]

Interesting points and thanks for all the replies. I think the issue is that when I ran 8 mins I could count that down and see that I only had a small amount of time left. I watch the time throughout the run.

When I saw 20 mins the first time I skipped over it and did the next two runs.

I have tried the 20 min run 3 times I think and there have been a combination of being tired, legs hurting or not even really knowing why I have stopped but I have... that probably doesn't make sense!

Interesting point about being hydrated though as I don't usually get 2 litres of water a day. Plus I drink a lot of coffee...

I should be running tomorrow and I can either try 20 mins again or just do the 2, ten min runs. I am still undecided!

[BrokeyNotSoBusted Graduate in reply to Sararuns]

I'd advise against clock watching, you're setting yourself up for needless mental battles. Go slow, should be able to speak without gasping and try to look around your surroundings - should make it more enjoyable and distract from the time your doing.

The 10 min runs are week 6, really shouldn't jump ahead on runs. I'd try run 3 again (slower) and if too difficult back to run 2 especially if run 3 hurts your legs. Check your landing on balls of you feet rather than heels... Stride might be too long.

[Instructor57 Graduate in reply to Sararuns]

If your legs are feeling heavy it's often a sign of dehydration .It can make a huge difference