The last 60 seconds

[Dendev75]

Why does that last minute feel like it’s about 5 minutes before the end of a run? I’ve just finished week 7 so have done 3 x 25 minute runs - I’ve struggled on the last 5 minutes of the runs but that last minute feels like another 5 was added on. 😩 I hope it gets easier as I’ve got a 28 min run next time.

[IannodaTruffe Mentor]

Well done, you did it.

You may find distraction helpful, so that the last things you think about are time and the physicality of running. If music doesn't do it, try podcasts or audiobooks. I used to give myself a running commentary on everything that I could see, hear, feel and smell as I ran, in full florid sentences.

[Dendev75 Graduate in reply to IannodaTruffe]

Thank you, I usually listen to music and I like the idea of a podcast but I’m scared if It doesn’t keep me distracted enough I can’t do anything about it mid run. It’s like i don’t even hear the music for the last 5 mins - I’m too busy concentrating on my breathing and ability to just get to the end.

[M0use Graduate]

Well done on completing week 7, you did it. I know what you mean about the last minute, I don't listen to music, it seems to throw off my rhythm but by the last minute I'm usually doing a mental countdown. I've got 1 more run in week 7 to go, can't wait to hear how you get on in week 8, I'll be right behind you 😊🏃‍♀️🏃‍♀️👍

[Dendev75 Graduate in reply to M0use]

Thank you, ooh you’re one run behind me - well done! I might give the no music a whirl and just have it on standby in case I need it, I used to like listening to the birds and just hearing my breathing - I think I’ll do it on my next run 👍🏻 I’ll let you know how it goes.

Good luck on your last run of week 7 👍🏻

[Cmoi Graduate]

Distraction is a good suggestion.

You could also try thinking of the last few minutes of a run as a countdown, not an add-on. Instead of Oh no, I've done 25 minutes and now I've still got to do an extra three, try framing it as Great, I've already done 25 minutes, only three to go, easy, I've already done way more.

Or break the whole run down mentally into smaller sections, ensuring that every section is no longer than the previous one. For example, try 15 + 10 + 2 + 1. I still use that technique even now, two years on from completing C25K.

[Dendev75 Graduate in reply to Cmoi]

Thank you, I think I might try the breaking it down into sections - especially if you still use it now it obviously works - I’ll give it a go on my next run 😊

[Irish-John Graduate]

I've really come to be convinced that when out brain 'knows' the end of a run is near, it can't finish fast enough I had exactly the same difficulty as you describe until I twigged what was going on in my subconscious - so, on long runs, when I get near the finish point I just decide on a further finish point without the pressure of getting to it, if that makes sense. Sometimes, I actually do run further - because now I am not tensed up and, in my mind 'finished' with the original minute or whatever I had still to go. Running is done almost more in the mind than with legs LOL And - it certainly gets easier and better, slowly and steadily is what pays off for the long haul

[Dendev75 Graduate in reply to Irish-John]

Yes that’s does make sense and I’ve started to realise it definitely is more about mind over matter with running - I tried running further on one previous run as I felt I had lots of energy but I really do struggle to finish these 25 min runs, when Sanjeev says ‘you’ve got 60 seconds left see if you can speed up’ I’m like no chance I’m done in 🤣

[Irish-John Graduate in reply to Dendev75]

I did a US version of C25K - Zen Labs App - and it never suggested speeding up. I'm surprised "Sanjeev" would suggest something that goes against the long held mantra of "slow and steady" or even "slow - then slower still" that just about all of us Graduates believe is "best" advice to new Runners. Me - if I was running with Sanjeev and he said that to me, I'd tell him to run his way and good luck, I run my way, slow and steady. It took me about 15 weeks to graduate, I have never been able to do 5k in 30 minutes, but I have a lot of fun and - slowly and steadily over a few years built my stamina up to Marathon distance

The programme works, all I would say is it does so sometimes slowly compared to some, but it will get you to 30 minutes continuous running, never fear

[Dendev75 Graduate in reply to Irish-John]

All of this is so good to hear, like many people on this journey I haven’t run since my school made me 🙈 I’ve tried going for a jog in the past and realised I couldn’t breathe properly (totally too fast a pace and no idea what I was doing) so glad I am starting week 8 of this journey now and it’s been great having help and advice from you lovely people on the way, thanks so much.

[Irish-John Graduate in reply to Dendev75]

I hadn't run more than a hundred yards or so, ever And with two forms of asthma it certainly didn't seem likely I would ever The programme works, believe me

[Dendev75 Graduate in reply to Irish-John]

That’s amazing - all these inspiring stories will keep me going when it gets tough 👊🏻 🏃‍♀️

[hop_along Graduate in reply to Irish-John]

Great suggestion. I also try this approach. I “discipline” my mind that it will have to ran an extra 1 minute before the session is complete. It means that the actual end time passes with less “drama”

BTW - All the other tips are excellent too! 👍🏾

[Irish-John Graduate in reply to hop_along]

Thank you H 🙂👍🏻

[RunningChocoholic Graduate]

To take my mind off things I used to recite my times tables, it took ages 😂but certainly helped as a distraction. Another one was to count backwards from 100 in 2s. I’m no Einstein. I agree with your feelings about the comment‘if there’s anything left in the tank, speed up’. Jo was told in no uncertain terms that was not going to happen. Good luck

[Dendev75 Graduate in reply to RunningChocoholic]

Ha ha did you say them out loud while you were running? I find myself repeating ‘if I can’t say this sentence out loud I’m running too fast’. I must look crazy. I will literally try anything for those last 5 mins or so. 👍🏻

[MissUnderstanding Administrator On a break Graduate in reply to Dendev75]

I pretend to be on the phone. I’ve had some great conversations with myself! 😂

[RunningChocoholic Graduate in reply to Dendev75]

No not out loud but I made a point a reciting the sentence as if I was back in school - 1 x 2 is 2, 2 x 2 is 4, even then it was funny how I would lose my place! But it worked for me. I don’t speak out loud but I occasionally throw a couple of punches in the air if a really good song comes on! X

[Dendev75 Graduate in reply to RunningChocoholic]

I’m going to have to give this a go 😂

[Annabee18]

Aw I am on Week 7 too. Last week's 25 minutes was tough. Kudos on you for finishing! Beginner runner here and just getting inspiration from people doing the same thing

[Dendev75 Graduate in reply to Annabee18]

Ah well done getting to week 7 too! I found I was great at that 20 minute run but 25 just seems so much harder. It’s 28 mins next run so I’ll try to keep going, good luck with the rest of week 7.

[Nusch]

For me it’s the last 10 minutes,because coming home I have to run up a hill - after 1 hour of jogging. That’s tough every day. What I do is breaking it into sections. So I start with -2 and go to +5, which is the end. My markers are houses, fences, bushes or side streets - whatever is fulfills the purpose. By doing so, it’s still hard but it’s doable and I didn’t slow down to walking a single time. Good luck warrior, whatever you do is a great achievement!

[Dendev75 Graduate in reply to Nusch]

Oh the dreaded hills, I’m terrible I may as well be running backwards. I like the idea of markers though 👍🏻

[Devon_straggler Graduate]

It's tough at the moment because you're regularly adding on time and pushing your body past what it's used to doing. But it will adapt, like it has before. Think back to W1, or even W5 that many people fear - I bet they seem pretty manageable now, even easy when you think back to W1. Likewise, the 25 min, 28 min and 30 min runs will one day feel much easier, even if it takes some consolidation runs after W9 before you get there. In the meantime, give yourself permission to slow down in the last minute if you really need to, the point is just to keep moving, and I bet that if you give yourself that permission you normally won't need to.

[Dendev75 Graduate in reply to Devon_straggler]

I know. You’re totally right, I didn’t think I could do week 1&2 but then you just do it and they become a distant memory. I cannot wait for the day when I can comfortably run for 30 mins - thanks for replying 👍🏻