after many months of feeling like a failure, I’ve accepted that my current maximum runs seem to be where I’m at.
I started this plan nearly two years ago, I think, and wanted to achieve 5k, which I’ve never done.
I seem to be stuck at 20 mins max. I’ve accepted that seems to be where I’m at and am just going to keep doing it and taking each run as a cause for celebration.
love reading all your successes on here so well done to you all!
You are not a failure Sisteract5, I assume that you have ran ran 3 of week 5 but can't go any further, I am sure that if you take all the runs of week 6 and beyond you can graduate from C25K, drink plenty of water before you run, run a little slower than you have recently, good luck.
I understand the OP is a graduate, just doesn't run 30 minutes these days.
thank you for the tips. I have graduated, over a year or more ago, but haven’t been able to complete a run longer than 20 mins for some time. I’m now accepting of this and the replies on here have increased my relaxed approach to it. Who knows what lies ahead ? 😊
First of all, you are a success too! Twenty minutes is a great run to do. It’s my favourite everyday run distance-you’ve got time to warm up properly but it doesn’t take ages to do. It’s easy to come back with a smile for me!
Are you happy at that run time or would you like to go further? I only ask because you’ve mentioned wanting to do 5k. There’s absolutely nothing wrong at all with making the positive decision that that’s how you enjoy running and you’d like to carry on.
What would do you think would happen if you tried to run for twenty one minutes? What has happened on those later program runs when you’ve had a go at them?
I understood that the OP graduated a couple of years ago and is now running 20 minutes, so presumably the later programme runs worked back then!
Sorry, I meant what would happen now if she tried to run for twenty one minutes and how have the longer runs gone recently. I can see how that’s not exactly clear from what I asked!
yep, I completed c25k and did manage to maintain 30 mins for a while but, for whatever reason, started struggling and have worked my way back up from a ‘low point’ of 10 mins. I’ve been at 20 for few months.
To be honest. I’m reading what I’ve written and I could barely run 90 seconds at the start of this so actually, I’m doing great! Will try adding odd minute here and there and see how I go but, approach it with a different mindset 😊
Thanks for taking the time to reply
Fantastic! Just to be totally clear, you don’t have to add any minutes you don’t want to. You’re already doing brilliantly. Some people have a bit of a mental barrier about certain times or distances and I was half wondering if that was what was going on.
I don’t really enjoy running thirty minutes, three times a week. I prefer to mix it up with shorter and longer runs. There’s no pressure to maintain that pattern of running if you don’t want to. One way you could get to 5k if you wanted to would be to slowly extend one run a week by a minute or two. That’s only if you decide you want to though. You’re not committed to running in the same way forever. What works now might be different in the future.
The main thing to hold on to is you’re running regularly and you’re enjoying it. That’s genuinely brilliant and I’m sure many, many people would applaud you for your exercise. I am definitely one of them! 👏👏👏
great idea. I’m feeling really enthused by your replies and think the adding a minute every now and then might be fun - thank you 😊
That’s a great attitude-do it as fun. No pressure. If you fancy carrying on for a minute or two at the end of your run, do it. If not, stop and be proud of what you achieved.
Any run is a good run. It also doesn’t even have to be a continuous run. Walking breaks are good too-a great opportunity to take pictures and enjoy your surroundings. Couch to 5k is brilliant but I do wonder if it leads to a lot of people feeling that if they aren’t running 30 minutes a week continuously, their runs are “failures”.
I’ve really enjoyed using the Nike Run Club app since graduation. That’s really helped me nail what a good run looks like. Spoiler alert-it’s any time you set out to run.
Really good luck with going forward. Post about how you’re getting on and we’ll tell you how great you’re doing! 🏃♀️❤️🏃♀️
Hi Sisteract5 , if I've understood correctly, you've completed C25K (twice?) in the past and your current maximum runs are 20 minutes.
That's absolutely fine if that works for you; in fact it's what the person who inspired me to do C25K does! She's not interested in doing more, or taking part in events, just in continuing to run, and 20 minutes suits her.
Of course, if at some point you do want to do more, then you can go for that too. Regularly running 20 minutes is a great base for gradually increasing, so don't let any gremlins tell you otherwise!
Happy running!
thank you. Gremlins have always been my downfall but, I worked so hard to do the C25K, I keep on doing what I can and enjoying the headspace. It’s great to know others are doing the same - I somehow thought everyone was moving to the 10k challenge. Happy with what I’m achieving and will keep doing what I can. Thank you for taking the time to reply
You're welcome. 😀
Because C25K is designed to get you to be able to run 30 minutes without stopping, and then consolidate by doing more of the same, I think it can leave us with the impression that only 30 minute runs count, which isn't the case!
Well done !You are already a C25k Graduate!
That's something to celebrate.
Who says you need to continue to run 30 minutes or 5k ?
Various studies have shown the life-extending benefits of exercise. For example, in a study of 55,000 people, researchers at Iowa State University found running three times a week for an average of just 17 minutes a time reduced the risk of fatal heart attack or stroke by 55%.
You are already doing something amazing with significant heath benefits.
Sounds good to me 😊👍
Brilliant Instructor57 👏👏👏
wow. Thank you for that - I have just done another 20 mins and feel really enthused by your reply- I’d not heard of that study . Thank you 😊
You can read the full article here.
I’m the same, and like you I feel it’s a success! I’m getting out regularly and I’m fitter than I’ve been for years. These days I do a 5 km run-walk once or twice a week, (a walk with runs). It totals around 20 mins running. I run till I feel ready to walk, then walk till I feel like running again. In time I’m hoping the running times might increase, but I’m just as happy to stay where I am. I walk on the others days – trying to do the Walk1000miles challenge this year.
great idea - im doing 20 mins running straight. Maybe I should then walk and see if I feel like running again a bit later in the time out. Great idea 😊
I like the quote 'Comparison is the thief of joy .' Keep doing your thing, your way. Each time you get out the door, it's a success whatever the run holds. Also, you're slowest or worst run is somebody else's best. Keep going, keep being positive and run without barriers. You've got this 😊
really appreciate your post - that is going to be carried with me . Wish I’d shared sooner. This group always gets me through. Thank you for taking the time to reply. I love that quote 😊
Have you tried just putting some music on and just running without looking at time or distance? It's how I managed my first 5k.
Nooo - you’re not a failure!
I only run to keep fit. Every time I go out I think to myself ‘ anything I do is better than sitting on the sofa.’
These posts are full of people wanting to be faster, run longer, etc; which is great but if you ask yourself what YOU want from it, that will guide you.
I run perhaps once or twice a week, sometimes for 20 mins, sometimes longer if I feel like it and I certainly don’t beat myself up if I don’t go out for some reason. Enjoy what you want to do and remind yourself how well you’re doing compared to when you weren’t doing it at all!
Came here to echo what everyone else has said…you’re not a failure! 20 minutes is an epic run, and much better than being on the couch.
If you need an extra boost to your morale, I suggest you have a look at the Nike Run Club app. They have all manner of runs, either by distance or time…most are done at the good old “easy” pace (look for ‘recovery runs’) The shortest is a 5 minute run!
Happy running!😊🏃🏻♀️🌟
Really interesting discussion here. It is so easy to feel that everyone else is off doing Marathon De Sables after achieving 30mins and feeling a failure if one is not running long/fast/exotic.
I remind myself by watching the Japanese slow running that gentle and general fitness is what I really want-I don’t want to be an endurance runner. Just a fitter, healthier version of me. I want to be an endurance liver ie stay alive for as long as possible in as fit a form as is doable for me….I’m working on it!
I think you have cause to celebrate your achievements. Many will have started this plan and given up .Some will have started when you did.Hone on and run longer distances and then given up. You are choosing to run 20mins regularly which shows commitment and has huge health benefits - and most importantly you are part of our running community. Happy running 🏃♀️
thank you - those thoughts will keep me going! Love this community 😊
20 minutes is perfectly fine. It's enough to get your body into that raised metabolic rate zone which brings the health benefits (which usually takes about 10 minutes), and hold it there for a bit.
I'd reckon that about half the runs I do are about 20 minutes long.
great to know - thank you. Sounds like I’m in good company 😊
Hi well done for doing the 20 mins as that in itself is no mean achievement. You are exercising and keeping fit and that surely is the key factor. I graduated a few months back and despite all my efforts I have not achieved 5k yet. In one of the posts I read about running and intermittent shorts walking to get your breathe back. That has helped me on days when 30 mins seems a challenge. Might be worth looking into it to help you go longer if you want to .
thank you I will 💕
Stuck on week 4
Back in the groove- happy happy happy 😃 
Consolidation Run 3
The dreaded 20min run!!!
Happy running
