I finished couch to 5K 2 years ago. Had been happily doing 5K , or slightly less, on a regular basis. This for me was great, as have started and stopped running several times in the past.
However, this year I have been absolutely rubbish. Started with a foot injury, not running related, which lasted a couple of months.
Since then, so many excuses. A few weeks ago I managed a 20 minute slow run, I’m very slow but at 66 I really don’t mind and have accepted this.
Today, I thought why not go back to the app.
So, off I set with Laura, only to find no music, which was odd and probably the worst run I have ever done. Went to week 5 , which I should have managed easily but struggled to run 5 minutes!
Don’t know what has happened but I’m so disappointed and really want to get back into it.
Anyone have any suggestions? Sorry it’s a boring ramble, and I did keep to a very slow pace and well hydrated.
Thank you 😊
Written by
swim63
Graduate
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I've done the programme from scratch three times - restarted after injuries, no running opertunties for a long time etc.In the middle of doing it again now, and yes - it feels tough.
However - it merely takes time and consistency and I will be back to where ten miles is "fairly enjoyable".
Two days ago, 18 minutes of running knackered me, this morning though I managed 22 minutes and finished in good shape.
Patience, consistency and a workable plan - all part of the "slow and steady" that gets us past the post 🙂👍🏻
My advice ..would be..take it again.. from the beginning. There are so many of us who've done this over the last year.You know what's coming..no need to push...relax and enjoy..and...pop in some strength and stamina work on some rest days...it's so much more fun I feel than trying to come back halfway and struggling.
Loads of ideas on the S and F Forum.. including one which not only gives you workouts, but helps keep your house clean!!!x
Starting again after a break is hard, and it sounds like you’re being very hard on yourself. I totally agree with Irish-John -it takes time and patience, and even when regular running is happening, tough runs happen as well. Perhaps it’s worth going back a week or two so you’re starting with a slightly easier week?
You’re back from your break and that’s not nothing. You ran for the first time in six weeks and that’s great. Just keep going regularly and building up slowly. Before you know it, you’ll be back to where you were. Just be really nice to yourself as you’re getting there.❤️
I think many, many of us have been where you are at one time or another. I remember some of my first runs back after breaks for injuries feeling terrible-it was like I’d never run before. It took a while but it got better and a few months down the line, things are better than before. You’ll get there. Every run you do, even the ones that end sooner than you’d have liked and feel worse than you’d hoped are getting you closer to where you want to be.
Brilliant piece of advice! Sometimes we are too hard on yourselves and expect too much too soon. swim63 you'll get back there I'm sure. I'm a bit like that too at the moment. Completed C25K 3 years ago , done really well, done some amazing events that I never ever thought I'd ever be able to do. Then injury struck combined with having a arthritis flare up. Just lately when I'm running I'm having to stop every 10 mins. So I know exactly where you're coming from, sooooo frustrating! But...... don't give up, you ( and me and many others) will get there again! 💪👍
Injuries are so frustrating and it’s so hard not to get despondent about where we were before and where we are now. You will get there. On one of the the NRC guided runs I did recently, Coach B talked about keeping the same goal but changing the time frame if setbacks occur. I found that really helpful. Yes, it’ll lake longer but we’ll get there. Sending you masses of good wishes for your recovery ❤️🩹
I really can sense your disappointment. Not sure the following helps, but what helped me was to consider returning to C25k as rather a way forward ( and not a return to the beginning).
It’s a different experience to return to another round, and an opportunity to notice different things as a more experienced runner.
I actually made a list of different C25k plans to allow me the feeling of exploring something new, whilst training up to 30min/5k again. Here is the post with links to all sorts of C25k plans. (Having said that, I find the NHS C25k app is still the best).
I've been where you are 3 times now due to injury, other commitments and apathy but started from scratch each time. Just finished week 5 and feeling good, not breaking any records but it just feels good to be back. My philosophy is the old "if at first you don't succeed ....etc etc and what really spurs me on is knowing that I haven't given up on the program and wanting to get to those consolidation runs and beyond.Maybe wind it back a couple of weeks and just enjoy the feeling that you haven't given up the whole thing and you're determined to succeed.
thank you for the encouragement, it’s so reassuring to hear how many people have gone back to the program. Also, to see it as a positive instead of a step back!
I think the reason this program works is that you only make and stick to one decision - which is the one to start. After that, you abdicate decision making to the coach. Listen to them and run when they say run. No arguing or negotiating with yourself. Trust that it works and that your body will cope with it, because it’s been well designed and lots of people have - to their astonishment- been able to get through it. So I think if it were me I’d accept that the slow build up is super important, as much to get your confidence and determination back - or more- than to condition your body. I’d go right back to week 1, day 1 and commit to not quitting. Just do what the coach says and no more. Give yourself the little pats on the back and feel the positivity you probably did the first time. Don’t beat yourself up for not springing back into week 5- which was when it suddenly got quite a bit harder. Physically I’m sure you could do it and more, but, for me at least, the real challenge here is the mental one. Good luck with it, whatever route back you take.
I agree with you 100% As NRC coach say's, your running should feel relaxed and easy, that way you want to go out and run again. Make it difficult by pushing yourself harder than you are ready for and it will be a miserable experience. We don't like to repeat miserable experiences, so we lose motivation.
thank you ! I agree, for me the biggest challenge is always the mental one. Getting out of the door! Deliberating on what time shall I go, it’s a bit windy today, tomorrow might be better etc etc .
And of course, 99% of the time, I feel so much better for it that I just cannot understand what all the deliberating is about !
Been there!!! The best thing I can say to you is to start C25K again but don’t rush it , take your time be kind to yourself. I was were you are few months ago. I had to sort my head out because I was so disappointed that I was running slow and tired. It doesn’t matter how long or fast you run you’re doing it so be patient and kind to yourself and run when you’re ready not because you feel you have to ! The programme works and you will get back to where you were 🤗🏃♀️🏃❤️
hi there! I know where you’re coming from, having had to stop for a year due to a back injury. Am now back to building up from week 1. I use Steve Cram who is excellent very encouraging, with really useful running tips. Jo Wiley is also good. Im now just about to start week 5. Music wise I’ve always used Spotify-don’t thinkC25K comes with its own music.
I think maybe starting on week 5 was possibly a mistake-that’s the problem when you’ve done C25K before. In your head you think I can do it, but physically you have got out of condition. I found it frustrating starting from scratch, but with my injury I wanted to build up my running muscles gently and develop stamina. Breathing wise wasn’t going to be a problem as I cycle.
So-my advice-after an equally rambly post-would be to start from scratch or earlier in the programme t not see it as a retrogade step. It will be better in the long run
Hi, I had the same experience re music before someone told me that when I first started C25K it came as a podcast with Laura and music. However, now that it’s an app you sadly don’t get the music . I use an iPhone so put my music app on shuffle and off I go. This is my 3rd revisit to the programme and it’s just as hard, if not harder than the first time I did it several years ago! I joined a running group but was so slow it was embarrassing so I left and now’run’ alone. At least we’re off the couch and running! I agree with others advice to start back at the beginning and don’t rush. I did week 3 twice. You’ll get there and it isn’t a race. Keep up the good work 🏃♀️
I’m pleased you explained what has happened to the music, don’t like it at all now. I also have an i phone, so presumably I could listen to my music and the app at same time.
I'm a recent graduate so the app is all I know. Start the app, start Apple Music and the music fades whenever Laura speaks - they just automatically interact.
I just started using the app this week so a tip came up on my first use (I wouldn’t have had a clue had it not). Start your Amazon music playing then start the C25K app……I know it’s hard to believe it but this works. It is amazing how much we need music to get us going! As soon as my music started I was in a different frame of mind…good luck, I hope you manage to get your music on your next run. I also agree with so many of the lovely encouraging words that have been written here. If you can encourage yourself the way you would encourage a friend or someone here you will have already overcome a huge mental battle! I find it easy to encourage others but don’t even consider encouraging myself most of the time…….but when I remember to encourage myself, it’s the most powerful thing! Almost as good as music!
HiMy wife and I were runners most of our lives always under 7 min miles until we had kids late in life. At 65 before covid we did c25k in the nine weeks and got down to 29 mins for 5k and carried on to 10k. Due to injuries and covid we both lapsed for a couple of years. Now at 70 we resolved to do it again. We are both at the start of week 7 now and its feeling hard but great.
In my opinion start from the beginning. It's a process that works and in just nine weeks. Give yourself time. Good luck
Another frequent restarter here! As with the others I'd suggest going back to W1R1. You will probably find it easier than the first time you did C25K, so that's a good reminder of how far you have come. I suspect that by the time you get to W5 you will find it straightforward again and another reminder of how much you've achieved. Don't feel that W1 etc should be done faster because they're just the start. Good luck 👍
Hi Swim, how do you play your music? I use BBC sounds , as you are a similar age to me you might find downloading Sounds of the Sixties with Tony Blackburn or maybe Johnnie Walkers sounds of the Seventies, and have one of those playing in the background whilst you run with the C25K app.
I have no idea how to do that!! I usually listen to amazon and have a playlist, bit of Pink Floyd , Led Zeppelin, Eminem and several other more chilled out songs. But not sure if I can listen to that as well as c25k. Technology is definitely not my strong point 🤣
I know that feeling of frustration too! The only thing that works for me is trying to concentrate on the nature around me and forget about time and pace as far as I can. I am so slow I almost go backwards but I still enjoy getting out.
You mention no music. Don’t think there’s ever been music on the app but you can still get the podcast with Laura and music - podcasts.apple.com/gb/podca...
yes, I need to stop beating myself up over this.and like you say, enjoy it! I probably meant to say the podcast. Can’t remember what I did before, but was definitely Laura with some dodgy music 🤣
please don’t beat yourself up! I’m 66 too and like you got to a point where I was running regularly. Then long Covid hit and I had 81/2 months off. I started right back at the beginning after a lot of advice. I’m now about to start week 5 and feeling good. I’m no expert but I think that when you are older you lose fitness quicker, but the good news is that with patience it comes back and a little quicker than when you first started. Be easy on yourself. Run/walk at a pace and duration that leaves you feeling good and not dreading the next one. I’m just enjoying being out there with my little dog, feeling thankful I’m able to run at all xx
oh that’s so lovely! I’m definitely impatient, I think worse because I can usually start again after a break and catch up quite quickly. Not too keen on this getting older park!
Oh swim that is so disappointing for you. I agree with everything that’s been said already. Don’t give up and keep going. You will get there.As Irish -John said in his post patience ,a workable plan,consistency and as always a workable plan is the way to go.
I hope you can get through this and just keep going. Don’t forget we are always here to help you and don’t be hard on yourself there really is no need🥰x
Just open app, tap on search, and select from list, then it will give you an option to download, the you start playing BBC sounds before you use C25K app
Just coming back from a foot injury myself. Its very tedious. I did keep ( reasonably) fit on exercise bike, walking and doing some strength work. Managed the odd treadmill run ( very dull) BUT, BUT BUT. Just starting again. I am slower and get out of breath quickly BUT BUT nothing hurts any more. So very cautiously I'll start building up fitness, short slow runs that end with me thinking.... " Oooh I liked that" and step by step (literally) your mojo WILL return. It is hard though!!
Good luck to you. I failed to retire last year! Now working 2 days a week and will do so until next spring when I will make a second attempt at the grand old age of 66! Then I will have a go at proper retirement. There are so many benefits to this running lark that I hope to keep on doing it for many a year. Take care now. John
I also understand your frustration. I am 69 and last year had some knee injuries , not running related, and started back at too high a level which caused more injury so I started back at week 3 and worked up
again. Go back and start again and enjoy the journey. As long as you are moving you are getting fit.
There's a simply awesome amount of great advice here from way more experienced runners than me. So all I'll say is pick some, follow it - and good luck! Take it easy, build up gradually again ... and happy running!
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About to give it another go!
Bridge to 10k
So glad I started this
Feeling disappointed... W6R3
Am I too slow 
