Fatigue

[Fit-G]

Hi all, I am on w8 and am going to attempt r3 today. R1 of this week I found tough but manageable and I was really pleased with myself once I had done it. However, r2 I found really, really horrendous. My energy seemed to desert me very quickly. After the halfway mark it was hell. Don't know what happened and now I'm a bit scared to do r3 : /

[Instructor57 Graduate]

Take your time , (And an extra rest day if needed) you know you can do the duration ... Keep it slow , all you need to do is finish 👍

[Liono Graduate]

I found some of W8 hard-going too, definitely not helped by the heat. So many different things can affect how a run goes. I would take an extra rest day or two, make sure I was really well hydrated and had had a few good night's sleep and then try a completely different route, time of day and playlist to shake any memories of the previous run. Has worked for me so far!

[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.

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...

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.

[MissUnderstanding Administrator Graduate]

Sometimes runs are just like that for absolutely no good reason you can think of. We all have runs like that. Don’t let it knock your confidence-it doesn’t make you any less of a runner or negate the massive progress you’ve made through the programme.

I agree with taking an extra rest day or two and considering either a new route you’re enthusiastic about or calling up an old favourite with some good music to cheer you along. Take it super slow and easy. It’s absolutely ok to cut your run short if you’re not feeling it.

Really good luck to you for the next run.

[RosesAreRed777 Graduate]

Remember also you can have great runs and not so great runs at any time for no apparent reason. So don’t be too disheartened. I’m sore the next one will be better!

[nowster Graduate]

I'll just echo what others are saying: drink enough (especially in the warm weather) and not just around runs, and allow yourself some extra rest time if necessary.

We all have good days and not so good days. The low point of my own C25K journey was W4R3: a really warm and humid run between rain downpours. The following run (W5R1) was cool and bright and something I really enjoyed doing.

Avoid the warmer parts of the day. If the thermometer is over 20°C (68°F) you're going to have a much harder time than if it's 14°C.