Hi. I’ve just completed W8 R2, but feel like a fraud. 28 mins is providing really hard, even though it’s only 3 mins more than last week.
I’m running really slowly-just less than 8km/hr so I know I won’t be anywhere near 5km next week.
Also, no matter how hard I try I just can’t breathe in through my nose when I run.
I’d really love to reach 10km eventually, but is it impossible if I can’t breathe in the recommended way?
2 things .You do not need to do 5k in the 30 minutes, distance is irrelevant.
Take a look at this .
.healthunlocked.com/couchto5...
Also, breathe however is natural to you !
I tend to breathe through both nose and mouth together
Don't worry about a particular method .
Just enjoy the rest of the program 😁
Running really slowly is good! You don’t need to run fast to be a runner. You shouldn’t be trying to run fast during couch to 5k at all! It’s counter intuitive but it’s best to run at a conversational pace-slowly enough so you could hold a conversation without gasping. Breathing in a certain way is overrated too. Just breath in any way that feels natural to you. I can’t breathe well through my nose either and I ran ten miles for the first time yesterday after starting couch to 5k eight months ago. There’s no reason why you couldn’t get to 10km without nose breathing!
Hardly anyone gets to 5km during the programme. It’s badly named. If you can run for thirty minutes without stopping three times, that’s all you need to do to finish. There’s no distance requirement.
You’ve done brilliantly to get this far. You’re already a runner. Don’t let those negative thoughts knock you off course so close to the end.
Don't worry about the speed or distance just follow the plan. I did this in the first lock down in 2020.I did NOT do 5k until a few weeks after I finished the plan. I canNOT run 5k in less than 30 minutes at the moment ( I managed it twice last year but it hurt!).. but I am still running, still getting stronger and have gone on to longer distances and even entered a couple of events which was great fun. I breathe however feels comfortable at the time. Don't give up just keep plodding the benefits are well worth the effort.
Just breathe however it works for you Starmum10 . I'm a mouth-breather and it hasn't stopped me from running a fair bit further than 10k! Also, 8km per hr is not really slow - it's 7:30 pace, and it's faster than a lot of people on here, including my pace yesterday.
I can only partly reassure you re imposter syndrome - if you're prone to it may well sneak up on you, as I know only too well. However running can also prove a huge confidence booster.
Hang on in there, you can do it!
Please don't worry about speed, slower really is better. It took me 4 weeks of consolidation before I reached the magic 5k and it's still taking me 40 minutes on a good day. Just follow the plan and get to 30 minutes running.☺️
I think it’s marvellous that you can run for 40 mins - I haven’t got past 35 and I only did that by forcing myself to go slower. Started my magic plan today so I got the 35 min run out of the way for week 1 👍🏻
Once I get into a (fairly slow) steady pace I can keep going but if I try to speed up or if the weather's hot I can't. Well done on the 35 minutes, the next 2 should be easier ☺️💪🏃♀️
I bet you keep your pace steady. My splits are all over the place, I really need to work at keeping slow - yes the 15 min one will be difficult to keep slow as I know it’s so short but I’m going to try dragging my 11yr old son out with me for that one. Then I’ll save my 30 min one for park run even though I go a couple of mins over 👍🏻
Seems like my sort of pace! Now well into consolidation runs after starting C25K in April. Today I ran at the same pace I finished C25K, and did 5.5 Kms in 46 mins, it was great. If you really want speed then time and distance is the key, oh did I say slow too. After Laura Muir's epic runs this summer I was struck by her coaches explanation " the long slow country miles in winter is the key to her speed". You will see this is part of the philosophy of C25K and the mentors will point you to the things to read. A pre walk warm up helped me to achieve the endurance towards the end of C25K as per the guidance video.
First of all you’ve made me laugh ‘feel like a fraud’ —— you’re on W8R2 - not sure where the fraud element comes in!!!!!? Running just under 8——- well I must be a fraud too —— I’ve been at it 18 months and am currently still trying to reach 5k. Sometimes it also makes me feel like ‘what’s the point’ and a bit down but, I come in here and share and get lifted. I now have a mindset that makes me hope to achieve it but, not one that means feeling like I’ve succeeded depends on it.Just keep to the plan, graduate - I know you will and then keep going and see what happens. You are doing brilliantly and have so many positives to consider having come this far. Im no expert but, the way you’re breathing must be right for you. All in all Well done 😊
If you’re noticing it’s much more difficult all of a sudden it could just be fatigue. You have been improving rapidly after all. You might consider an extra rest day. It sometimes makes all the difference. (Notice I’m not saying only run every three days on a permanent basis: I just mean take an extra rest day occasionally when your body seems to need it.)
Oh and if it helps - I graduated four years ago. I ran a 10K race at the weekend. My pace was slower than 8km/h. I didn’t finish last.
Imelda Marcos Syndrome
I have only gone completed W9R3😁
Mountain goat syndrome, body listening
Piriformis Syndrome - Anyway had this and got over it?
Help info needed piriformis syndrome 
