Hi there, I've just finished week 2, and i'm still finding it hard work! I did manage to complete it, and did all the running sections in full, but I still found it tough & I was out of breath at the end.
I've already repeated week 1 & 2, but I'm wondering if I should graduate to week 3, or whether I should be finding week 2 easy before progressing?
Thanks!
First of all Well done completing week 2 🙂👍
You have probably heard this before but if you are out of breath then you really need to slow down .
Then
Having slowed down, slow down some more !
Could you hold a conversation on the running parts without gasping for breath ?
If the answer is no then it's simply too fast .
Remember, this programme is not about pace or distance,
Infact as strange as it may seem , your best aerobic development will come by running slowly .
Also worth remembering that this is a progressive training programme, so as you progress, the runs will not necessarily feel easier as you are actually doing more .
My advice would be .
1. Slow down .
2. Trust the programme , it works .
If you have successfully completed week 2 then you are physically ready for week 3.
That's how a progressive training program works .
Personally I would move on .
But ultimately it's your choice .
Good luck.
I totally agree with everything Instructor57 says so I won’t repeat it all!
Can you remember what happened on your first time doing c25k? Did you repeat every run until it was easy? It’s absolutely fine to do that, but it might be worth remembering that sometimes runs can feel a bit tough, especially as you’re getting back into it after a break. It’s still an effort for your body, even if you’re taking it steady.
There’s absolutely no rush to finish and you can go as slowly through the programme as you want. Just remember there’s no requirement to finish every run feeling fresh as a daisy! Don’t let that sort of thinking knock your confidence. If you’ve done it, that’s enough. You’re doing great 🏃♀️🏃♀️🏃♀️
Thank you both - I appreciate your feedback! I guess doing something 3 times isn't enough for it to become "easy." I will trust in the programme and move on to Week 3 tomorrow 💪 Thank you!!
I think we would all be elite athletes if it was that simple 😁
I think that the key is not to think of your run in terms of speed, or the stats on your phone or running watch. Think of the run in tems of effort. Think of the maximum effort you could possibly put into your run as "10". You should not really be running C25K at more than half of that in my opinion. Also, don't begin your run at "5". Run the first 10minutes at "3" to "4". Then if that is feeling too easy for you, then increase to "4" or "5". If in the last 2 minutes of your run you are feeling full of energy, then up the end of the run to "6" or maybe "7". The great thing about this way of looking at your run is that over time what you percieve to be "10" will gradually change. Your running will improve, without you noticing. But it will only feel as difficult or as easy as you make it as you chose your effort between "1" and "10". 80% of your running should be at no more than "5" I would say. And for couch 25K I'd keep almost all of it at "5" or below. "5" should feel comfortable and relaxed.
Agree with what's been said here. I completed in 2019 too and repeated the earlier weeks in hopes of it getting 'easier' but mostly because on week 1, I couldn't run for 30 seconds let alone a minute, so I HAD to build up slowly. This time I've just forged ahead and not repeated any runs at all and I think it's worked better. Mentally I just tell myself "you've done 5 mins, so you must be able to do 8" (or 20 / 25, 25, 28, 28 /30 or whatever) and it seems to do the trick. Slow is good too, but I have to say I have NEVER been able to hold a conversation and run at the same time 🤣 If I went any slower I'd be going backwards and when I stop I recover my breath almost immediately, but I couldn't talk, not if my life depended on it.
The only change from Week 2 to Week 3 is that the chunks of running are longer. The total amount of running is exactly the same.
If you're uncertain, it's perfectly OK to repeat a Week 2 run, but you'll probably benefit more from continuing on.
And as others have said, slow is better.
I think those early weeks are tough but unless you weren't in a running motion throughout the run sections and a walking motion throughout the walk sections, the three repetitions per week of the programme are built in and doing more is entirely about your mind.
The thing to take forward is not the previous programmed session but what you have learned from it... which is....[everybody chorus here]
I repeated W1 three times and W2 twice before realising that a) the change up was not as bad as I feared, and b) the more I did the more endorphins I got at the end. The sense of achievement each time is worth every step.
Well we all have decisions to make in running, shall I /shan't I, Will I/won't I, etc, ultimately you'll decide what feels right for you. However, if you slow down to a pace that's easier for you to maintain , no matter how slow that is, you may find you are fine to move on to your next run. You can always go back if it becomes necessary, but it may not be after adjusting your pace. So give it a go would be my advice and good luck to you. 😊
Well from my point of view..
1 Enjoy c25k.
2 Don't overthink it, just do
3 If 🐌 's are having a hard time keeping up with you, you are running too fast.
4 If this is your first time through c25k remember it not a Race, take your time and chill out.
5 As in 1
update: I did week 3 run 1 today! I was super slow, and actually covered less distance than in my week 2 runs, but I completed it! 🙌🏼 thanks for your help!!
Great update! Really glad your run went so well. Hold on to that feeling for next time! 🏃♀️❤️💪
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