What if I don’t make it through the long run at the end of a week?

Hi all! New to the forum. Have run in the past - slowly but have done my share of 5Ks and 10Ks. I’m starting back up again - just did my W6D3 run but didn’t make it through all 25 minutes without waking. I know Week 7 is all solid blocks of running - should I just plow on and try to do the Week 7 runs or go back and redo Week 6?

[MissUnderstanding Administrator Graduate]

Welcome to the forum! I’d just treat any incomplete run as a practice and repeat that run after a rest day. Can you think of any reason or was it a bit of an off day? Sometimes it just happens as I’m absolutely sure you know if you’ve run 5k and 10ks before! I wouldn’t worry about repeating the whole week unless you wanted to. Take it extra steadily-slow is absolutely fine here!

Are you enjoying your return to running?

[Frizzbomb67 Graduate]

Just repeat that run, more than once if needed, before you move on. We all have our off days. Keep going, you’re doing great 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

[John_W Graduate Ambassador]

Yes, plow on, but try and slow down a little - slowing down (yes, even to something that is the same speed or slower than a brisk walk) is the secret sauce, the cheat code, to getting through C25K.

What is making you stop to walk?

[FriendofRondo Graduate]

Is it physical or mental? If it's physical fitness you need, then, slow down, repeat weeks. If it's a mental block ("I'm never gone to manage that"), then my best advice is not to over-think it. Tell yourself you're going out for a 10 min run, then see what happens. I usually it's getting out the door and past the first few minutes that's the hardest!

[GoogleMe Graduate]

If you don't sustain a running motion throughout the run sections in a session, you do that session again next time. Bearing in mind that running no faster than you walk counts, taking smaller steps does even to the point of pretty much running on the spot if you're desperate.

If you've been a runner before, the problem is almost certainly pacing yourself appropriately - you need a pace you can sustain for 30 minutes.

The notion of doing the programme and graduating is predicated on completing every session - walking the walk bits, running the run bits. And there's no rush, every outing is worthwhile. (To be honest, it is usually those who have been runners or otherwise fit and sporty before who struggle most with the discipline of the programme)

[nowster Graduate]

The usual joke is that if someone finds a Week 7 run hard, to suggest going back and repeating W6R3.

Week 7 is (of course) all repeats of W6R3.

Treat any uncompleted run as a practice. Have another go after a rest day.

[Hidden]

Great advice - thank you. I think there were a combination of factors that led to to my rough run last week. I was able to move on and complete W7D1 and it felt fine. Thanks!

[MissUnderstanding Administrator Graduate in reply to Hidden]

That’s brilliant. Onwards and upwards!