I’ve finished week 7 but not ready to move on as I wasn’t comfortable with how week 7 went. I felt it was a big and sudden jump to continual running and it wasn’t easy in terms of breathing, energy, aches and pains (small injuries) and I found the mental side hard… I found it really boring and hard to keep my mind occupied to not watch every second go by! I’ve done a few runs since without the app, doing my own thing, run/walk as I feel and for as long as I want.
I’m worried I won’t go back to C25K now and wondered if anyone else struggled at this point (or any point) and if you went back, how did you do it?
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Brighter1
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If the runs are feeling harder, then there could be any number of reasons. Poor hydration, feeling under par, lack of sleep etc.
As the runs have got longer, have you upped your core strength and stamina work on some of your rest days? The aches and pains may disappear if you do put in some extra work here. The running body needs to keep up with the legs. You could also be moving too fast.
If you are uncomfortable, then each run will feel longer and harder... ?
thank you, some useful questions here. I do yoga and qigong, do either of these count as core strength and stamina? If not, what? The injuries were in my legs, a few days rest fixed them. I don’t feel it’s stamina so much now you’re making me think, once in a stride it’s easier, but this takes most of the run. I think my problem is building strength in my joints and boredom. Thank you for taking the time to engage with me
Sorry to hear you are struggling at this point but the fact that you finished week 7 proves you have it in you to go the whole way.
Reassess why you wanted to do the program in the first place..and perhaps those goals will give you the desire to consider getting back into it..
I found changing my route some days & having different playlists & taking more note of my surroundings helped me transition from walk/run to all run.
Remind yourself you are here to run.. of the reasons you want to be a runner… I haven’t used them, but some people find listening to blogs or talking books helpful… as you get fitter, the runs themselves become more enjoyable..
Don’t give up now it’s just those gremlins..7 weeks of work is a lot to let go , when it only takes 2 more to finish! You can do it! Find a way!
I have finished week 7 & start week 8 tomorrow. Let’s do it together!! 👏💪🤩
thank you for your encouragement, I really appreciate it. I started because I wanted to enjoy it but so far all I can say is I don’t hate it! I don’t feel great when I finish a run. I don’t think I’ll stop altogether even if I don’t go back to C25K but I’ll just walk/run to my own desire. Though I don’t like not finishing something! You mention gremlins? Can you tell me about them please? I assume my mind getting in my way somehow?
thanks, I guess my thoughts about C25K have become quite negative. I’ll try to be more positive about it. Although I don’t know why the gremlins have suddenly got involved but I guess it doesn’t matter! Thank you for replying to me
I seriously wanted to give up at week 7, and a friend encouraged me to push on through, and I'm so glad I did. I repeated almost every week on the schedule. You have done so well. You are amazing. Just take your time, and take some pressure off yourself. You definitely can return to the program when you are ready. 👍
Firstly well done on getting to week 7, you have done the hard part and got out there. It was at week 7 where I found this wonderful forum and the wonderful people in it. I find the mental side of running the hardest, I over think far too much! The best advice I was given was slow down. I thought I couldn't possibly get any slower but when I tried it was like magic, I could actually run for the time required. Give week 8 a try you may surprise yourself! Just take it slow and don't beat yourself up too much. Good
thank you for your encouragement and advice. After all the wonderful encouragement from people here I just did run 1 of week 8 and it was so different. I did my yoga and qigong first so my body and mind were in a good place to get into the rhythm. I actually ran for over 30 minutes because it was easy! So different! I run at 7.5 km per hour which doesn’t get me to 5 Km in 30 minutes so I’ll have to be a lot faster to achieve 5km running in 30 minutes! Thank you again for being so supportive.
That is fantastic, well done! I still run at 8:25/km and haven't got to 5k yet without walking, I graduated in August. It's amazing what you can achieve with a positive mindset.
Don't set your goal as 5k in 30 minutes, set it as being able to run for 30 minutes. I would say the majority of us don't reach 5k in 30 minutes by the end of C25K.
Don't beat yourself up about how you do. You'll have good days and then days where you just don't feel it. Go out another day and have another go. I've done some of my best runs a couple of days after some runs I've struggled with
Repeat runs if you wish, but move on through the programme. It's not a test where you have to pass each run before you move onto the next, particularly when a run is repeated in the week.
A little bit of cycling helps to build up leg strength.
Don't run too quickly. The important thing is to move your legs in a running motion even if you could walk at a similar speed.
Keep going - you are doing really well. Good luck with the rest of the programme.
I think for me it was around the end of Week 7 that the "Who do you think you are? You're not a runner, you've been useless at sport all your life!" gremlins popped up in my mind. Sometimes they were joined by their friends, going "Mwahaha, you thought you'd cracked it in week 5 with 20 minutes, look at you now, you'll never get through Week 8, nerner nernerner!"
But hey ho, I remembered my late Mum's words "Never, ever, give up" and carried on. Slowly. With sweary bits at times, particularly those runs when the podcast failed and I realised my route home was all uphill.
The good news is that you can get through it. First of all, if you've completed all the preceding runs as indicated in the programme, and you haven't had more than a couple fo weeks off, you're physically ready for the next one. Your yoga should definitely help too.
Of course, your mind might well disagree that you're ready. What helped me is a technique I still use now for much longer runs: break the run down mentally into ever-decreasing sections, say 10 + 8 + 4 + 2 + 1 for a 25-minute run, so that it feels easier as you go on.
If you're running too fast to be able to hold a conversation, then slow down. Rest days are crucial, as is proper hydration. If you're experiencing pain, as opposed to discomfort, then don't run.
I get bored really easily, so when I run I often listen to music or podcasts. That also makes my running time feel more like "me time" - I'd never allow myself the time to just sit and listen at home, I always have to be doing other stuff as well! As I'm fortunate enough to live in lovely countryside, I also enjoy runs without tech, just taking in the views, the sounds and scents of my surroundings.
Not every run will be fun, but every run is a run, and I can tell you from experience that if you stick at it you can achieve far more than you'd ever think possible.
Good luck in getting back into things, happy running!
thank you, that’s a lot of really useful advice and your experience is helpful too. I’ve just done run 1 of week 8 and it was much better, though I’ll never run 5km in 30 minutes at 7.5km an hour so I’ll need to get faster in the next two weeks! We’ll see! Thanks again
Delighted you're back to it Brighter1 . There is, however, absolutely no need to run 5km in 30 minutes to graduate C25K, or indeed to run at that pace at any time in your life! So you can happily forget about running faster, and keep to a nice comfortable pace at which you're able to hold a conversation. If you have a moment, maybe check out my reply to ChellT77 re pace. Most of all, hang on in there, you can do this! 👍
okay, well that’s a relief but why is it called couch to 5k and the time set at 30 minutes running if we’re not supposed to be able to run 5km in 30 minutes? I’m confused! But relieved. Thank you but I have no idea how to track down your other post but I appreciate your advice to me 🙏🏻 I am running to my pace
As for the C25K title, the programme was created a good few years ago, and the title Couch to 5k is just catchier than Couch to 30 minutes of running! There's a post about that too: healthunlocked.com/couchto5...
thank you for the advice. Like someone else said, not all runs are good but I feel if I wait for me to be in a good place (in myself, physically and mentally) to have a run then they’ll only happen once in a blue moon. I think I’ll finish the course but don’t think I’ve been bitten by the run bug! Thanks again for responding
HI, well done for making it to week 7. It was at exactly that point that I found it hardest and joined the community-hence the name!
You have received loads of brilliant advice already .
The solution or me was just a case of forcing myself out of the door and keeping going. I had lots of niggles in my legs but they did settle over the following weeks.
I slowed down (probably slower than I walk ) and just focused on putting on foot in front of the other _ literally saying to myself-one more step. You know you can always do one more step. It was a struggle but so pleased I did it. Still getting out and running over 2 years later. Still having the odd "just one more step " day and definitely use the "one more step" mantra to get me up steep hills but the best thing I have ever done "just for me"
thank you for your response, it’s very encouraging. If I can ask, have you learned to enjoy it or is it still forced? And what benefits are you seeing to keep you going? I’m clearly better at it than I was but not sure I’m being bitten by the running bug that people talk about, which I am disappointed about. Thank you again for your time and encouragement
I wouldn't be without it!! It has given me so much. Not sure at what point I became hooked I just moved from one training program to the next without overthinking just knowing that I did not want to lose my improvement in fitness and wanting more.
I do not enjoy every run while I'm doing it but have many which I really enjoy and even the ones which I don't enjoy at the time improve my mood (and fitness!) I frequently listen to comedy podcasts on longer runs but also enjoy just switching off my mind and putting one foot in front of the other.
Highlights to date have included a running event around a beautiful estate in the Cotswolds and a 10k race across the Severn Bridge but there are so many little things too- nearly tripping over a squirrel on one run; trotting around shadey lanes on a hot sunny day; running out splashing through puddles on a really wet windy day when you just can't get any wetter and ultimately knowing that whatever struggles I am going through outside of running I am, at 56, stronger and fitter than I have been for many years and am proud to call myself a runner (still slow though!)
Thank you, that's helpful, so you're fitter and stronger, it improves your mood and you engage with your surroundings, enjoying the experience with the world as you run. That all makes sense and gives me something to aim for. I think I'm fitter and stronger, but haven't noticed my mood improve yet. I'm sure it will with time. Thanks again for sharing and encouraging.
Congratulations on getting so far through couch to 5k. You should stop and take stock of your achievements so far!
I have read through the replies and have seen that you are worried about not reaching the 5k in 30 minutes. I graduated two years ago and I have only ever managed it in 32 minutes! I wouldn’t worry about the speed. Instead focus on the getting up and out, the fact your body can enable you to run for 20 minutes at a time!
I found in the later weeks that the gremlins set in and I had to enlist help to run with me to get me through. If that’s an option for you perhaps reach out to a friend, family member or colleague - sometimes it takes a village.
thank you, that’s a good idea. I’ll have a think about who I can ask. You’re right about the gremlins. Even though I ended up having a good run yesterday, and I’m not aware of specific thoughts, overall I feel negative about it. I need a positive influence. Thank you again for your time and encouragement
I was the same. I found it really difficult to suddenly run a distance. Strengthening your leg and core muscles helps, so on non running days I followed Richard @SeekerTraining. His videos are on YouTube. No fancy gym equipment, he recorded all these through lockdown to keep mind and body active. all filmed in his tiny cottage kitchen.
thank you, so his exercises are to build core strength, I’ll have a look but to be honest I struggle with time for the runs so not sure I’m going to find the time. I think the big problem is that I don’t love it, I know we find time for stuff we love. I’m starting to feel it increasingly as an imposition the more I have to learn and do around it. Sorry if this sounds negative. I do appreciate your advice. Maybe the videos you recommend will help with my attitude too! Thank you again for your time and advice
Hi Brighter1. Well done for moving on to Week 8 👍. I have been running for three and a half years but it took me a good six months to feel I really love it! I still don’t always enjoy the run but I never regret it🏃♀️. Good luck with your running journey.
Benefits include more stamina, body awareness, mental strength and I know my physical health has improved . Just being outside, saying hello to other runners/ dog walkers etc., noticing the changing seasons all have helped contribute to my overall improved health. I also have more self confidence as I used to be very aware of what others were thinking of me! Now I truly couldn’t give a monkey’s 😁. Good luck with your own journey.
Thank you, that's a lot of benefits to look forward to! It makes me want to keep going and gives me hope. Thanks again for your time and wishing you many many years of happy rewarding running
Hi Brighter1, there is sound technical advice re hydration etc. But you seem to have a problem with attention and focus on your runs.
I agree with not clock watching but I do like prompts every km on how long it took me purely for monitoring my pace so I don't run too fast. Some of the aches and pains may be associated with running too fast.
6 months on from not being able to run a minute I think I know my pace, that is, I can run short or long and enjoy the run.
Enjoying the run has been about being observant. Seeing the world in all its detail around me. My basic runs just follow the same out and back routes but I invariably come back with a thought " I never noticed that before....." I have become more clued in to my surroundings. And while I'm looking out at the world I'm not looking in at myself.....no bad thing.
A dog walker said " so good to see a runner not shutting the world out with their earbuds in, much safer too!". No criticism here if you are following Coach Bennett but it doesn't work for me! I need to focus on the world especially dodging the puddles. I look back to a summer without puddles!
"me time" IS engaging with the world time and my environment, and running has made that happen. I'm a better person in so many ways, just a shame I found this at 70 but I'll not get too introspective about that, it's history.
Thank you Chinkoflight, this is really positive and inspiring. I'll take on board what you've said for sure. I hope I too learn to love it as you do and I see that your attitude really helps. Can I ask, you say you like the prompts, where do you get them from? that's an aside really. Wishing you many many years of happy running and engaging with your world
I have a very basic ticwatch which works well with my phone and on its own. It will record a run on its own app or on Strava and will give a time and HR however you set it up either for distance or time. I set mine at Kms, but occasionally time as it will tell you when you have done half your run if you are on an out and back. I purchased it to keep family happy so they can track me, I won't bore you with that, but I do find looking at the stats helpful after the run.
C25K unlocks the potential within you, it feels magical but it isn't and injury aside, you can do it and must. It's a liberating experience to say you can run continuously for 30 minutes. I ran to catch a bus the other day, the first time in my adult life!
Boredom. I used to do aerobics but found it boring as it so repetitive. I then took up running a year ago which I find much more interesting. Try varying the routes on which you run. Run with a friend. Set yourself objectives for your running. At the moment your objective is to complete the C25K at some point, not necessarily in the immediate future. Maybe just do what you want for the moment with running and walking without the C25K app.
Earlier on this year I enrolled for my first running race of 5km which just occurred a week ago so this was my objective for several months. Having done that, I felt somewhat flat but I have now an objective to be able to do a 10km at some unspecified time next year maybe although I certainly cannot do 5km in under 30 minutes.
Aches and pains are all part of improving at running I'm afraid.
thank you for your advice. I think doing my own thing is helpful. Wishing you all the best for your next goal and congratulations on achieving your last
Well done for completing WK7. The mental side is always challenging, you just need to find some motivation such as change your route, run times, music play list etc.
Also, remind yourself why you started the programme, where are you now and how far away to reaching your target.
thank you for your encouragement. I’ll keep going because I don’t like to not finish things and hopefully I’ll start to enjoy it more along the way. Happy running 😀
I graduated last year. I totally get what you say about being bored - I plugged myself into audio-books and that helped hugely. Also, it sounds as if you're running quite fast - as others have said, slowing down a bit will help a lot.
I never did get the huge endorphin lift from running that others talk about, but like you I don't like giving up so I battled on. I did do a Parkrun (with a dear friend who is definitely a runner): that was a struggle (and I did pause/walk a couple of times). But I did it, however "imperfectly".
However, for me C25K gave me the confidence to try out other forms of exercise. I've been playing squash for a year now and I can honestly say that C25K changed my life. I do regularly run on the club treadmill - usually .5 or 1km - as part of a mixed regime of weight training, core strength exercises and overall fitness. I turned 70 in June so for me it's been a life-changer, not an end in itself.
I completely understand how you feel Brighter1 - I was due to move to Week 8 about a week ago, but the thought of doing 28min runs was so daunting, especially as I’d been exhausted at the end of all my Wk7 25 min runs & finding them boring too!
I repeated Wk7 once, but was still dreading Wk8…then I saw your post on here, and all the great advice from fellow runners, and decided to go for it this morning, with one change - I listened to a podcast, not the music I usually have on.
It made SUCH a difference! The distraction from the tiredness and negative gremlins in my head, and having something interesting to pass the time, really helped, and the time passed sooo much quicker! I even felt less tired at the end of it, compared to normal. Really interesting! 🤔
Anyway just wanted to encourage you to try something a bit new, to see if it helps like it did for me - and let’s get through weeks 8 & 9 together - I know you can do it!
Hi eb085, thank you for your response, I really appreciate the advice, and just knowing that someone is having similar difficulties. I too did my week 8 run 1. I did my yoga and qigong before to get my body in the right place for it, and I drank coffee! I know, that feels bad, but the energy it gave me really helped. And my body being more flexible because of the other exercise meant that it flowed.
I agree with you that it's about state of mind. Making the time go quicker. When I was flowing with it, rather than struggling physically, my mind flowed with it too. I'll try the podcast too as a distraction, thanks for that tip.
It's great to meet you and have someone to do this with. We're so close to the end now! Yay 😀
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Stuck at Week 7
Stuck in a week 7 rut 
Stuck in a rut week 7 of couch to 5k
