So I’m on w7r3, have already done 25 mins run twice before but have a real mental block to get out and do it again! Anyone have any tips, I find if I have a busy mind and overthink the run I really struggle.
Also, can we talk timings? What kind of time per km are people managing? Some runs I go super slow to make sure I finish (especially for the first time running that distance) but then I try and get my speed up if I can.
On my last runs I managed 7 min per km (excluding warm up and cool down walk) without my running buggy and 8 min per km running with my son in the buggy.
I don’t think I’ll ever get down to a 30 minute 5k!
thanks for any advice or just some motivation to get me out today!
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Manilla27
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Hi Manilla27 , well I'd start by forgetting about pace. Despite the Couch to 5K name you don't need to run 5k in 30 minutes to complete the programme, it's three 30-minute runs regardless of distance covered (usually within a week) that count.
You're actually much better advised to keep to a comfortable pace and complete your run feeling you could still do more (btw please don't try to do more) than trying to speed up. You've got decades ahead to work on going faster, if that's what you choose to do.
If it's the idea of running for a whole 25 minutes that's blocking you, break it down mentally into do-able chunks, each no longer than the previous one. For example 10 + 7 + 5 + 2 + 1.
Or have a look at the ideas in the image from Harold's Planet!
Harold's Planet cartoon - What to do with a mental block if one comes your way
I absolutely agree with everything Cmoi has said! I’ll add my experience struggling with the thought of long runs. I was (and still am!) the same as you. What’s really helped me is starting out with plenty of options for what my run will be. If I’m struggling to convince myself I can do 25 minutes, I’ll say I’ll just do the first ten minutes and stop, and that will still count as a good run. Often, by the time I’ve reached my goal, I’ll tell myself I’ll do five minutes more and stop, and by them I might only be ten minutes away from finishing the run and I know I can run for ten minutes so I’ll end up making it to the end. The doubts haven’t gone away with experience but I’ve got much better at dealing with them. Sometimes I do stop early and that’s ok because I’ve already decided that that’s an ok way to end my run and I’m in control.
If you think it will help, go out for a fifteen minute run and do your next twenty five minute run with a bit of confidence from that. You might find that when you get to fifteen minutes, you’ll keep going.
Pace doesn’t matter at all during the programme. You’re just building up your base and that’s all about consistent, comfortable, time on your feet. You don’t need to add anything more than what you’re asked to do by your guide.
You’re doing brilliantly to have got this far. This was the time in the programme where I started getting a bit tired and psyching myself out. Remember how far you’ve come. You can absolutely get that next run done. Really good luck.
Thank you both so much for that extra motivation. I got out and I did it! I haven’t been focusing on pace at all, and I think because I’ve enjoyed seeing it get better each week I’ve started to focus on it rather than enjoying the run! So today I gave myself permission to slow right down, typically got my first stitch at 22 mins but managed to slow jog and deep breath through. I ended up with a pretty decent time in the end aswell. I even took note of the feeling that I could do a little bit more, which will hopefully see me through my first 28 min run on Thursday. Thanks again both, much appreciated 💪
This is such a brilliant update. Now you e got ammunition for when the gremlins strike again-you started with doubts but you got through it and you can do it again. A run to be really proud of!
Hi Manilla27. You sometimes run with a little one in a buggy? That basically already makes you literally superhuman in my book!! 👏 🏅 I can’t advise on that bit or on hitting specific time targets. But I’d say it may help you get out there if you adjust your goals to make “I did the run” your main definition of success. That’s because if you actually do it each time, you will inevitably get stronger. Whereas if you don’t, if you let being “slow” put you off, you don’t gain anything at all. Hope that helps. Or, if you prefer a different approach you can just imagine someone you really admire running alongside you. Imagination can help sometimes. Good luck and post after your next run so we can cheer you on 👏👏👍👍
As for the mental block, you may want to try out different routes or - if possible for you - different times of the day. Having a variety of routes helped me a lot when I was struggling to get out and running.
Timings / pace:
As the others have already mentioned: C25K is not about pace and not about being able to get the 5K done in week 9. It is about getting out there and run, 30 minutes in one go at the end.
I finished C25K two years age, got my 10k and 1hr badges - and still have days where it feels that I am running in molasses, while other runs are super easy. You will also see that - after graduation and running consolidation or beyond - that there are runs where you feel immediately that they are rubbish (making you want to go home rightaway) or so super duper smooth that you feel you can do 20k.
Pace is likely to increase as you do more and more running. Run at a pace YOU are comfortable with. ❤️
And: Once you have graduated and no longer need you coach, compile a list of tracks that you like and that match your pace or motivate you to speed up a little.
Hi I love that you managed the run... Well done....I just do the don't think rule... I plan it first thing in the morning after hydrating and if needed like today eating apple and just doing it I average 10 min km mostly today it was 9.37... Has to be the apple
Have a gorgeous time doing this.... I just do 30 min slow jog... Snail pace which I love... Its fun and so I am doing it and I am feeling good.... Hope that's how you feel too 😊
hi all, thanks for all of the advice and encouragement! I got out today for week 8 run 1 feeling great 💪
I’ve done every run with my baby sidekick in the buggy and realised from your comments what an achievement that was in itself, so I decided to slow it right down for this run. The weather was drizzly and I got out nice and early so the park was dead which is my perfect running conditions.
I normally run the same route, but decided to shake it up and do it backwards which I think helped today.
I really enjoyed todays run, I focused on my breathing and listened to my podcast and thought about how far I have come from struggling to to run 90 seconds!
I took a mental note of how comfortable the run felt breathing wise, I defo had something left in the tank and when I finished I resisted the urge to do an additional 2 minutes just to see if I could.
Is it bad that I don’t want the programme to end?
How are you guys getting on, or what did you do after you had completed the programme?
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