Hi, so I’m doing c25k on my treadmill mainly due to time issues and childcare but I’ve always walked and jogged on it (use peloton app so I’m used to it but always taken walking intervals) I was unwell (flu December and cough feb) so really struggled to jog even when getting better so started c25k as I realy want to build endurance and be able to run for 30mins a few times a week. I did fine, had to try twice to get the 20minutes run, but then the 25minute run I have failed 4 times but not just failed like total mental block i have stopped and walk at 12 minutes or 5 minutes etc (not even going for the 20 I managed before) so I think I’m going to redo week 5 and start from there as I just cant shake this block. I have tried covering the digits on the treadmill, tried music, tried podcast, tried a film. I also can’t physically jog slower than I am (about 7.8kmh). I just feel disheartened and see so many people smashing it which is motivating but also don’t understand why I can’t manage it. Any tips greatfully received but maybe I also just needed to put it out there and get it off my chest. Thanks for listening. Onwards and upwards.
Stuck on week 6 run 3 - any tips?: Hi, so I’m... - Couch to 5K
Stuck on week 6 run 3 - any tips?
" I also can’t physically jog slower than I am (about 7.8kmh). "
Why not ? 🤔
Is 7.8km/hour a conversational pace for you ?
I feel like I’m going to fall over my feet if I go slower as it would feel more natural to just walk fast. Again though perhaps that a mind over matter thing.
Is 7.8 km/hour a conversational pace for you ?
it’s sustainable, I did my 20minutes ok on that speed. Which makes me thin it’s more about the mental block. I struggled with the 25 first time round and now it’s really thrown me.
It might be Sustainable But for how long ? Is it a conversational pace ??
it was sustainable for the 20minutes the previous week, maybe it’s to much for longer. It does feel conversational as I try to sing along to music periodically. Maybe need to try a little slower but it feels like I’m speed walking.
Speed walking is a totally different gait to that of running and of course you would always have one foot in contact with the ground.To run slower you will likely need a shorter stride length and higher cadence
I found running at a conversational pace really difficult to master. It came with experience. What made it click was going for a run with achey legs after a gym session so I really couldn’t go faster! It’s a lovely pace to find when you get it but it doesn’t come naturally to everyone. It really is worth persevering because it’s what you’ll use for most of your runs after graduating-even elite athletes run 80% of their runs easy (or at the pace where you can speak in full sentences). You’re not alone in struggling to go more slowly. Don’t give up on it though!
It’s really hard when you get a block about a particular run. It’s almost certainly mental rather than physical at this point. You don’t need to worry about smashing it. Just coast to the end-it’s all about time on your feet feeling as comfortable as you can. I can absolutely relate to feeling the pressure at the start of a longer run. What I used to do (and still do now!) was to decide to run for a shorter time (say, ten minutes) and if I feel good keep going for another five minutes until I’m past halfway. Then I’m mentally reassuring myself that I’ve got ten minutes to go and I know I can do that. Then only five minutes to go and I can do that, until I’m done.
I’d go back and do a run you know you can do. Any run from an earlier week of c25k that you enjoyed. The key thing to to have a successful run which will put you in a much better frame of mind. Any runs you’re doing will still be making you fitter and stronger. When you’re feeling good, perhaps try week 6 again from the beginning.
The other thing you could do is try week 6 but plan to walk for a minute any time you feel you need to. Then you’ll feel more in control. You’ll get to the end having completed it in a different way, but you’ll have completed it and you can feel proud of that. That might be the confidence boost you need to try it without walking. Maybe knowing that you’ve given yourself permission to walk will mean you don’t feel you need to.
I hope that’s not too much of a ramble! This happens to lots of us and you’re not alone in having a bit of a block. You can get through this and I absolutely believe in you!
thank you really helpful tips on the mental block too. I think the comments about conversation speed are helpful too because I’m on a treadmill I see the speed I’m going at and it feel very slow but in reality if I was running outside I would probably be able to go slower more comfortably as I wouldn’t ‘know the number’ might try next run to cover the speed dial with a post it and just go at what feels conversational jogging (whatever the ‘number’ might be.) thank you 😊
I think that’s the big disadvantage with treadmills-you don’t have to be faced with your speed when you’re on a country lane! Mentally I find them hard for just that reason. Covering the dial is a great plan.
A podcast I was listening to recently (I think it was Runners’ World-Why we get mental toughness wrong-really worth listening to!) talked about running easy pace runs too fast as a sign of insecurity. That really resonated with me. You don’t have to be doing a minimum speed to be a proper runner. The number isn’t important, it’s how your breathing feels. That might be a big change but it’s one worth making.
There are times when I do like those numbers-now I’ve graduated, I’ve started doing other types of run involving going faster and I do like the stats for those. Couch to 5k is all about the comfortable pace though. Get that sorted now and you’ll be ahead of me! I was a slow learning and it was only halfway to 10k when I got it properly!!
Good luck to you 🏃♀️🏃♀️🏃♀️
thank so much will check out that podcast! My plan is to give parkrun a go too with a friend once I graduate from c25k as that might give me the balance of practicing the conversational pace (and not being focussed on the number). The insecurity thing is a good point there is definitely something in me saying come on you have got to be able to do this/why can’t you etc.
Self talk is a hard one to master. There are some good tips on that podcast about using “you” rather than “I” which apparently is more effective, so saying “you can keep going” rather than “I can keep it up”. I find it helpful to give myself permission to struggle-so I’ll tell myself things like you’re finding this hard but that’s ok-you’re up to the challenge”, or “you’re not enjoying this run much but it’s still making you stronger”. My inner voice is often a big fat liar, saying I can’t run another step…as I’m running many more steps! Or it says I’m too tired and I can’t be bothered to run as I’m running along! Or it tells me I hate running even though I know I love it. Just realising our thoughts are often not very accurate reflections of reality and coming up with ways to challenge them is a really good skill for runners to have.
Oldfloss ’s catch up corner this week is all about gremlins. Drop in if you have chance-you’ll see so many of us have these thoughts and you’ll see lots of strategies to beat them.
thanks so much for your tips! Think I’m going to write some of those phrases on post it’s nearby! 🙌🏻
I found it hard to go slower at first as I’m quite tall my stride wanted to go faster, it’s takes skill to learn to run, shorter strides, relaxed shoulders and arms, body straight, but after a while it all falls into place, I must say running outside it so much better as you can change pace so easily whereas on the treadmill you have to set it first, I have a treadmill that I have used a few times when I couldn’t get outside but it was so boring and I found I couldn’t run naturally on it (as it’s smaller than the ones at the gym) if you can get outside for at least one of your runs a week you will find that you will enjoy it more may want to switch ❤️
really good to hear that others have had the challenge of going slower too. Great point about getting outside for atleast one run I’m hoping parkrun will tick that box for me too. I’m a bit nervous about running around on the street so think park run could be my answer. 🤞🏻
Is will be different outside, and before parkrun you would be better to do a few runs outside to get used to it and not to go straight from treadmill to running outside for 5K, as its harder and you won't be used to that, you wont be used to the wind if its windy, rain if its raining, different terrains under foot. I was nervous when i first stepped out to run, i ran around my cul de sac as i didnt want anyone to see me, but as the weeks went on i felt more confident and now run anywhere as i don't care 😀
I look forward to hearing your updates on this as I'm in a similar place; see my last post. Good luck and I'm looking forward to hearing what worked for you.
I learnt from the really helpful people on here that I was going to fast. Someone shared a link to a. Idea about Japanese jogging. It’s really useful. I’m now in my 4th week of consolidation after graduating and enjoying it more than I ever have. I’m also, without trying, a minute faster over 5km than I was 4 weeks ago. Maybe that won’t ‘improve’ but it doesn’t matter because I’m enjoying it.
thank you that’s really interesting I’m going to look into Japanese jogging! And thanks for the reminder it’s about enjoyment. I loved the last few weeks but this week got completely in my head and forgetting i am meant to enjoy it too 🙂
I have been stuck for ages. When I did do and completed C25K in 2020 during pandemic I never got faster than 10:25 so you are doing well. Slow down some more. Maybe try the Japanese running technique? You can do this. I did 5k 3 x per week. Injury stopped me but it was glorious while it lasted.
I see you've had loads of good advice so a well done from me 😄 for getting this far, just a little tip about running slower. When I watched the slow running video and thought abought the length of my stride I practiced indoors, this can be done on a treadmill too, I ran on the spot, gently, not picking my feet up high, then did little steps, until I found a running step that I could keep up, I won't put numbers here because most could crawl faster than I run. But I learned I could run little short steps and keep going for ages, rather than striding out and not being able to keep going. The time gremlin sat on my shoulder too until past graduation when I suddenly realised it didn't matter, we follow the plan because it works though so I'm not suggesting you don't.
Have fun that is the important but
thank you! I repeated an earlier week and slowed way down I did find it difficult in my mind to be ‘running’ at a speed I could probably walk at in a rush but I was able to sing along much more frequently to my songs which tells me it’s gotta be conversational pace. I was adamant I could not possibly go any slower, turns out I needed the challenge because I definitely can! Im back to 20minutes run tomorrow and feeling good about it. Thank you everyone
Huge well done, there's nothing like the joy if knowing you can just keep going on and on 😀
I did it 🙌 I went back to previous runs and today nailed w6 run3 finally! Slowed way down helped plus covered the timer on my treadmill and distance tracker, motivational talk to myself. Music or podcast helped. Also read a tip to think of it as ‘just 25 lots of 60 seconds’ which doesn’t sound so bad ha. So so chuffed with this. Thank you for everyone’s tips.
Absolutely super update. Congratulations to you!!
Well done!
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