Week 5 Mental Block

[Springler]

I started C25K in September and have been running once or twice a week, got to week five and had to attempt run 2 twice before I did it. Haven’t managed to complete run 3, I keep giving up around the 10 minute mark. I know this is a mental barrier. I have tried going back to week 4 and still struggling. I’m wondering if I should start from the beginning again and run more regularly to build up? I do have pain in my hamstring and have piriformis syndrome which no amount of stretching eases.

[Cmoi Graduate]

Hi    Springler , welcome! First of all, just in case you haven't seen it yet, here's the programme guide, definitely worth a read: healthunlocked.com/couchto5...

As for W5R3, quite a few people find it intimidating. In fact, week 4 is tougher in terms of physical activity - have a look at this post from the much-missed Tim: healthunlocked.com/couchto5...

Re physical preparation, while I don't see why you'd need to go back to the start of C25K, the programme is designed around 3 runs a week. While that can perfectly well be spread over longer periods - I never used calendar weeks myself - if you can only fit in one or two runs a week it's not ideal. Running more regularly, two or three times a week, should help you progress. However, if you're in pain, taking a break and perhaps getting advice from a physio or other health professional before you up your running could be advisable.

As for the mental side of things, I break longer runs down mentally into ever-decreasing sections, and focus on completing each section, not the whole thing. I find this makes it much more achievable. For 20 minutes you could use 10 + 6 + 3 + 1, for example. You already know that you can run for 10 minutes, so do that, and you're already half-way! Running for 6 minutes is shorter still, and 3 minutes is a mere half of that. One more minute, and that's 20 minutes done!

Good luck - you can do this!

[MissUnderstanding Administrator Graduate]

It’s hard when you get a block. I’ve got no doubt you can do the run. It’s convincing yourself! What happens to bring you to a stop?

I would go out for a ten minute run (or any run you know you can complete). Then you’re immediately in a better frame of mind to start because you’ve just had a successful run. Give yourself the best chance of it going well-think about hydrating, eating well, choosing a nice route, good music, going at a good time of day etc… Challenge yourself to run as easily as you can-slow and steady, light and easy effort. If you feel you want to stop, pick a point in the distance and just keep going until you hit it. Then repeat, and repeat until you’re done.

Running more regularly helps me in that it’s never too long since I’ve been for a run! That could be worth trying-maybe aim for every other day or three times a week but I don’t think it’s worth going back to the start. Keep your rest day after each run though-that’s essential.

Lots of people have this happen to them. You’re most definitely in good company and the great news is you can get past it and it will make you a stronger runner.

I noticed that you’re new here so I’ll also point you to our guide to the programme here with lots of helpful hints and tips.  Well worth a read.  Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping.  Most of us go too fast!

healthunlocked.com/couchto5....

Really good luck to you. 🏃‍♀️🏃‍♀️🏃‍♀️

[John_W Graduate Ambassador]

Yours is a very frequent issue brought up here, so you are not alone.

To challenge your thinking, if you know it's a mental barrier, what help would "start(ing) from the beginning again and run(ning) more regularly to build up" be? How would that help you overcome what you know is a mental barrier?

What is it about W5R3 that bothers you?

Finally, I'm curious to know what physical state you are in at 10 minutes when you feel you have to stop. How are you feeling? How is your breathing? What are your legs like?

[John_W Graduate Ambassador]

Let me show you something that *might* help you with the mental side ... this is a 'return-to-run' programme that my physio/coach uses to help injured and beginner runners build up to 30 minutes of continuous running - exactly what C25K is designed to do. The only difference is that his is 10 weeks and is structured a bit differently.

Look carefully at it, and take special note of Week 9 and then the final Week 10 (the bottom line "30mins x3") , and tell me what you think ... it's a clue as to how W5R3 works

return to run program, The Endurance Physio

[Roxdog Graduate]

Lots of great replies here already, but I also wonder if the hamstring and piriformis issues are making you feel nervous? I think stretching is a good idea, but also dynamic warm ups and strengthening exercises might help. I have had both issues and strengthening exercises helped enormously.Good luck

[John_W Graduate Ambassador]

So, Springler , what's your plan?

[Springler in reply to John_W]

I received some great responses and really appreciate the comments. So today I redid W5R1 and repeated the mantra I can do this, I can do this, I will do W5R2 on Thursday and for W5R3 I’m going to break it down as you recommended.

[John_W Graduate Ambassador in reply to Springler]

Ok. Curious to know, what is the mental issue with W5R3?

[Springler in reply to John_W]

Initially duration but after reading an article pointing out that it’s actually shorter than week 4, I’ve reframed it in my mind.

[John_W Graduate Ambassador in reply to Springler]

Excellent. As per the image I posted above, it's all about the TOTAL amount of running time ... not the duration of any 1 segment.

[John_W Graduate Ambassador in reply to Springler]

How are you getting on?

[Springler in reply to John_W]

Still struggling. W5R2 I did the first 8 minutes but ran out of puff on the second halfway through. It’s hilly where I live so I felt like I was running backwards at one point. I walked for a bit and then ran another 5. Trying to plan a route minus hills.