first outside run failed (week 2)

[Ardenk]

Hi Folks

I did week one and the first two, of week two on a treadmill.

Thought I'd try this one outside as its a dry day, wow it was like 100% more difficult was jogging just above walking pace, thought my route was flat but could feel every slight incline.

Did the first 4 intervals but failed to do the full 90s of the last 2. did a longer cool down final distance was 4.3 km

Should I keep repeating or go back to week 1 when outside ?

[AlMorr Ambassador Graduate]

Hi Ardenk, well done on starting C25K, however, never use the word fail or failed on this forum, put that run down as a practice run, yes, you can repeat any runs or week's if you wish to, running outside is a bit different from a treadmill, repeat run 1 of week 2, this time do the running parts a little slower than you did the first time, good luck 🤞 🏃🏾

[Instructor57 Graduate]

first thing is there is no such thing as a fail.

Think of it as a practice run 😊

It may take a few runs to get used to being outside , perhaps take it even slower.

I notice you mentioned your final distance!

Forget about that , distance is irrelevant.

And personally I would just repeat the run you didn't complete .

Enjoy the program

[Ardenk Graduate in reply to Instructor57]

Thanks ill just keep practicing every other day till I can do it outside

The reason I mentioned distance is I wanted to assure myself I could at least walk 5k. So wanted to know what it felt like ( if that makes sense )

[IannodaTruffe Mentor]

Well done on giving it a go.

As stated in the guide to the plan healthunlocked.com/couchto5.... if you don't fully complete a workout, just repeat it until you have it under your belt.

It takes many people a while to transition from treadmill to outdoors, because of gradients, uneven ground etc. Just go nice and slow at a pace at which you can speak aloud, clear ungasping sentences as you go. This is the recommended easy converational pace for C25k and faster is not more effective at building stamina at this stage.

Keep running, keep smiling.

[MissUnderstanding Administrator On a break Graduate]

What happened on the 90s intervals where you stopped early? Was it breathing or something else that made you stop? Pacing when you’re not on a treadmill is a big change. It’s easy to go too fast. I agree that a good course of action is repeating that run but slower. It’s well worth persevering with running outside. There are extra challenges but the benefits are absolutely worth it.

Don’t use the f-word! Even if you didn’t totally finish each interval, you still did most of them. That will have helped make you fitter and stronger. That’s worth celebrating. Really good luck for your next run. 🏃‍♀️

[Ardenk Graduate in reply to MissUnderstanding]

Party breathing but it, I just felt like all the energy was drained from I just didn't have the reserve, what I did was drop it to a faster walk.

I am lacking sleep only managed 4 hours 30, which might have added to the stress, or making excuses for myself 🤷

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

No wonder it was a struggle! Maybe next time, it could be a good move to take an extra rest day. It’s absolutely fine to look after yourself when you’ve slept badly and are feeling extra tired by deciding that the best run that day is no run.

Really hope it’s a better night’s sleep and good luck for the next run.

[KayBee1000 Graduate]

Hi there, adding to the fab advice you’ve already received about running outside - when you’re on the treadmill do you have it completely flat, or on an incline? It’s worth putting it on even a tiny incline, as this prepares you better for running outside, which has lots of different gradients.

Good luck with your next run, try not to overthink it and relax - run a bit slower as the others have said. When I started C25k my running pace was far slower than my walking pace! Slow and steady is the way to do it - you will get quicker as your body and lungs get used to running regularly.

Take it steady, ignore your distance and have fun! You can do it.

[Oldfloss Administrator Graduate]

Firstly, very well done! You have had some sound advice and it is true, the transition from in to out is very tricky.

Pleas do not give up. Make sure you choose that flat route again, and relax. Look around, try not to focus on the running... just stay slow and steady, as slow as you wish. Try to land lightly, ( I call it kissing the ground with your feet...), and just go.

womensrunning.com/training/...

If you are not sleeping well that will make a difference, so some relaxation yoga may be helpful there

youtube.com/watch?v=wwPzwZo...(Not working as expected?)

[B_Dlo Graduate]

Hi Ardenk,

Well done for giving it a go outside.

I can relate to that, a couple if years ago I could easily do 5km on a treadmill but when I attempted outdoors I could barely run 5 mins.

This year before starting C25K programme, I started with brisk walks daily doing a minimum of 5k steps then increased to 10k on some days. This helped me a lot with stamina and confidence. In between my runs (rest days) I still take my brisk walks.

I would suggest during your rest days take brisk walks to familiarise yourself with chosen route. It will help with building your stamina & confidence.

I hope it helps

[Lady_loper]

I set an incline of 1 on my treadmill increasing to 2 once I had done a couple of outdoor runs which helped me condition myself. Might be worth a try. Good luck

[Ardenk Graduate in reply to Lady_loper]

Thanks its something im going to do moving forward. Theres another post with an update that ive now completed the run outside 😁

[Lady_loper in reply to Ardenk]

Well done 😊