Week 5 20 minute run smashed week 6 25 minute struggling

[Leelou247]

Week 5 20 minute run I absolutely smashed the run non stop all the way. But then Week 6 25 minute run I can't even run half of it struggling to get to 12.5 minutes without walk after. 3 attempts at it now and can't seem to get over the wall I'm hitting. It's begining to haunt me now any advice greatly apreciated.

[Instructor57 Graduate]

What is causing you to stop ?

[Leelou247 in reply to Instructor57]

I haven't got a clue I'm not fatigued because I walk for a short while then run again I get to the 25 minutes but have intervals of walking in between. I seem to hit a wall and the my head takes over. I know I can do it I know I can but my head is stopping me. Do I start at week 6 day 1 again or keep persevering with the full 25

[Instructor57 Graduate in reply to Leelou247]

As you indicate, sounds like it's more mental than physical.This program certainly is about both !

When I was going through the programme sometimes the hardest part was getting out through the door , once I was out there was no way I would come back until the run was done , yes, sometimes it was tough !

I used to tell myself I can't give up on this run now because I'd have to then do it again , and that worked for me .

So if you are taking the runs at the right pace (conversational) and there is no physical reason for stopping it's just your mind that needs convincing .

I would suggest as you have managed the earlier runs then you do not need to keep repeating them .

It's W6R3 you need to conquer!

Have a read of this FAQ,

It may just help to get over this mental wall.

healthunlocked.com/couchto5...

[MissUnderstanding Administrator Graduate]

It sounds like you’re psyching yourself out. I think after three tries, I’d do something different to get your confidence back. Was there a favourite run you’ve done through the program? What about going somewhere pretty with no tech and just have a bit of a play around with running slowly and comfortably for as long as you fancy it? Don’t put any pressure on yourself. Just go out to have fun.

I’ve found when this sort of thing happens to me, I’ll tell myself just to keep going for a couple more minutes, or until I reach a particular landmark and see how I feel then. Most of the time that’s enough to get me into a rhythm and a nice comfortable pace. Good music makes a huge amount of difference.

The other thing you could try is a different style of audio guide, for example the 25 minute recovery run on the Nike run club app. That’s got the wonderful coach Bennett on it guiding you through with gentle words of encouragement and making sure you keep it at an easy pace you’re most likely to be able to maintain.

You absolutely can do this run. I’ve got faith in you even if you don’t have faith in you yet!

[Leelou247 in reply to MissUnderstanding]

Thanks for this. I do think it's mental. I will try all of the above and see how it goes. Weekend off now then try again Monday. Will update after I've done. Thanks for the advice.

[Leelou247 in reply to MissUnderstanding]

Thanks for the advice. I have finaly done the 25 minutes feeling great now here's to week 7. A change of guide and a change of location worked wonders cheers for your help

[MissUnderstanding Administrator Graduate in reply to Leelou247]

That’s such a great update! Massive congratulations on beating that run. Really good luck for week 8. You’re getting really close to that finish line now!

[John_W Graduate Ambassador]

How would you rate your exertion at the point you have to stop?

You say you 'absolutely smashed' W5R3 ... how did you run that? Was it a jog or were you running?

You say you 'hit a wall' - can you describe what that feels like physically, before your head takes over? What does that wall entail?

[Leelou247 in reply to John_W]

I'm just jogging at present managing a 14 minute mile I feel OK physically and when I slow to a walk my breathing is back to normal within a short period my head starts wandering as if not to concentrate. As othee people have mentioned I think I'm just over thinking and then hitting a mental wall some people have mentioned changing music and a different area. I think I just need to turn my brain off for the first 15 then it's the home straight then. I'm taking the weekend off and goi g to start the week again see what it's like end of the week. Cheers

[Sidmouth203 Graduate]

I find a route out and back a good idea as mentally it seems easier going back also as others mentioned music is everything, make sure your playlist has your most motivational tracks at that half way point and try to forget the time listen to the music slow down and enjoy it worked for me👍

[Cmoi Graduate]

I'd say forget all ideas of having to "smash" any run Leelou247 . You sound like you're making it harder for yourself by posititioning it as a challenge, rather than something that you can perfectly well do because you're prepared for it.

My other tip is to break the run down mentally into do-able sections, e.g. 10 mins + 10 mins + 5 mins, or 10 + 8 + 5 + 2, or whatever. It doesn't much matter, as long as each section is no longer than the previous one. Tell yourself that you can do it, because you've already done the same or more, rather than stressing about how much more there is to go.

[Beachcomber66 Graduate]

I would say think 🐌 .I found that I had unconsciously picked up pace and had to slow down to complete the last 3 weeks. In any event it is sensible to run a new continuous distance at a slower pace first time around; that applies to most runners I would think.If you can dial the pace back a bit it might make you feel more relaxed…..tension in the body and legs makes everything so much harder. Clearly your fitness is good. Hopefully you can stop fighting these runs and just jog lightly through them.