Week 7/8

[Pocoapoco]

Just completed week 8 but I have found weeks 7 and 8 torture! Up to this I had been enjoying the experience but I'm struggling now with everything- breathing/legs just feeling like they cant go on and this is at a pace that could barely be described as running! Have I just hit my limit?

[Bruch1 Graduate]

Those extra couple of minutes are a killer. I try not to look at the time and just grit my teeth! You can do it.

[Cmoi Graduate in reply to Bruch1]

Hi Bruch1 , try not to think of them as extra minutes. I personally do much better when I break runs down mentally into do-able chunks and count down, rather than thinking aargh I've got to do extra.

For 30 minutes you could try 15 + 8 + 4 + 2 + 1, or 16 + 8 + 5 + 1, or basically anything that adds up. Enjoy week 9!

[Bruch1 Graduate in reply to Cmoi]

Hi Cmoi, I do that too and it does make it more interesting especially on the treadmill. Good luck next week. We're nearly there. 😊

[John_W Graduate Ambassador]

Who says you have to be 'running' ?

JOGGING is absolutely perfect

Keep it nice and slow and you'll enjoy it a lot more.

Once you find "your pace" you'll be amazed at how much easier the whole thing becomes.

[Cmoi Graduate]

Hi Pocoapoco , well done on completing week 8!

Why do you think your pace could barely be described as running? If you're out of breath then you're almost still certainly going too fast!

You've probably already read the programme guide, but if not, it's here: healthunlocked.com/couchto5...

You're almost there - hang on in there!

[Hidden]

I found the last few weeks quite tiring. I took a few extra rest days and that did the trick!

[JeremiahObadiah Graduate]

Good Morning. Obviously with the huge caveat that I don’t know you or your physical condition, I doubt you have reached your own limit.

You are doing so well to get to end of week8. I don’t know about you but I remember run1 of week1, it felt quite a challenge. Due to the ice and cold recently I didn’t get out for two weeks, so I decided to do a week3 run to ease back in -wow did it feel doable, I extended the running time just because.. and it felt good to realise how much fitter I am!!

Yes, I totally agree, those last three weeks are challenging but then you are three runs away from the goal. It had to get a bit harder at some point and my self belief was tested then too.

You could redo 7&8 if you think that would help. Alternatively, you could try slowing yourself right down from the start of the run so that you have not exhausted yourself.

The runs when I keep my speed in check from the beginning and when I ‘manipulate’ the flat bits so that I don’t have too much uphill really feel so much less arduous. I’m slow, I certainly don’t get anywhere near 5k. But I’m running.

Have you watched the little video on Japanese style slow jogging? That really helped me get the idea of what I was aiming for. It’s about the time, not distance or speed.

I do hope you try the slow style and that you are soon posting that Wk9 is done. Good luck.

[Liono Graduate]

I remember Week 7 being particularly arduous for some reason, but it did get better so don't lose motivation! I made myself a new playlist and found some new routes to change things up a bit. The cold weather may not be helping your breathing and don't forget to keep up your hydration too.

[Week7 Graduate]

I struggled at week 7 more than in previous weeks. That's when I joined this chat - hence the name. Advice about slowing down is absolutely crucial at this stage. Just keep plodding- - literally one step at a time. It really is worth the effort. I'm still plodding along 2 1/2 years later and don't regret those difficult weeks one bit-running has given me so much head space and so many mini adventures!

You are nearly there. Don't give up now!!

[Run46 Graduate]

I think the last few weeks, as you get used to running continuously, takes quite a toll on your body...if you've not exercised much previously or are no longer a spring chicken it can feel exhausting.

I remember sometimes, the night after a run, waking because my legs ached...not a pain anywhere specific but just a general tiredness from what felt like overuse.

What helped the most for me in those early months of running was to take extra rest days when needed. Maybe 2 days rather than 1, so I felt I was starting off the run fully rested.

Good luck, however you decide to play it...and remember that though it's hard work, the rewards are very much worth the effort. You should be proud of yourself for how far you've come already 😊👍

[Pocoapoco Graduate in reply to Run46]

Thank you so much for all your replies, feel like I can do anything again, mentally at least! I'm going to leave it for a couple of days and I've watched the slow jogging video so that's my plan when I restart. Oh and I've just been to the sales and picked up a couple of new items of running clothes, retail therapy always helps, right? 😜 Thanks again.

[ArthurJG Graduate]

I think there are three things to keep in mind.

1. The difference between running and walking is gait not speed. Speed has nothing to do with whether you are running or not. If you have both feet off the ground at any point in your stride you are running. You’d be disqualified in a walking race.

2. Similarly, the objective of couch to 5k is endurance not speed. It’s a mistake to try to develop both at once. If you complete a run you’ve done what you set out to do, regarding of time.

3. Also, the objective is not to run a single 5k as a one off achievement. Rather, it’s about forming a habit, building the ability to run for 30 minutes three times a week (thereby getting the recommended weekly amount of cardio exercise on an ongoing basis). IMHO that’s why the last three weeks seem to increase by such small events: you could probably run 5k now if you never had to do it again but that’s not the aim.

So I think the problem you are experiencing is not about the 25 or 28 minutes: it’s more about accumulated fatigue. Anyone can have a run that just doesn’t work, and sometimes you’ll understand why and sometimes you won’t. But if you have two or three such runs in a row that’s often a signal you need a wee rest: try taking two rest days (or even three) before you run again. Note I’m not saying ALWAYS take two or three rest days: aim for three runs a week as the norm, but every now and again you’ll need a wee bit extra recovery so don’t be afraid to take it.

[MissUnderstanding Administrator Graduate]

I absolutely recognise the description of “accumulated fatigue”. When I’ve done programmes to increase distance, they’ve usually included occasions lighter weeks to allow you to rest a bit before pushing on. Those final couch to 5k weeks can feel a bit relentless!

I’ve always found three 30 minute runs a week really hard. I can run for much longer than that on a single run, and on a typical week I’ll now average much more than 90 minutes but it’s the combination of three 30 minute runs that seems to tire me out. I’ve found 15/20 minutes to be a really happy run length for me. That’s my go to “I’d like to run but without getting too tired” run nowadays. We’re all built differently and sometimes it takes a bit of experimenting to find what works for us at different stages of our run journey.

It’s worth persisting with the c25k until you graduate. Extra rest days, good hydration, good nutrition, slowing down etc will almost certainly help you. I’ve got every confidence that you’ll get there.

It might help you to think that once you’ve finished, you’re in total control of how you run going forward (you’re obviously still in control now but it’ll be worth completing the programme as written if you can). It might be that you build up to a pattern of two short runs and a long run a week. Maybe you’ll just prefer to keep those regular shorter ones going. The best sort of running you can do is what’s enjoyable, sustainable and keeps you off the injury couch. Just keep going and see how you get on with the next few weeks.

Really good luck to you. 🏃‍♀️🏃‍♀️🏃‍♀️

[Pocoapoco Graduate in reply to MissUnderstanding]

Just completed my first 30 min run. Took all your advice on board, slowed right down and it was so much better. I think I got a bit ahead of myself and my technique just went completely to pot. Really looking forward to the next run and cant quite believe I'm here. Thanks again to everyone for your advice.

[MissUnderstanding Administrator Graduate in reply to Pocoapoco]

Brilliant! I did my whole couch to 5k too fast and only discovered how much nicer it is to run at a pace when you can also breath comfortably after graduating. It’s so easily done! Now you know what it feels like to run at that lovely pace, hopefully it will be easier to find it next time.

Enjoy those last few programme runs. You don’t need to put pressure on yourself for them to be the best runs you’ve ever done. Just spend the time on your feet feeling proud of how far you’ve come. Before you know it you’ll be requesting your graduate badge!

🏃‍♀️🏃‍♀️🏃‍♀️