A serious question

[KathyinChips]

Has anyone decided to go back and redo a chunk of the programme? I’ve just finished Week 8 today. I found this week a real struggle and only managed 28 minutes once. I’m comfortable now with 20 minutes and can do that quite consistently but I seem to found my limit - hopefully it’s only temporary. So I thought I’d do weeks 6-8 again to consolidate. Is this a good idea because I’ve also heard that if you’re not taking the next step up, you can end up losing fitness.

[Annieapple Administrator Graduate]

🍏 As long as you are out there running 3x week you won’t lose fitness! Since you managed one run of 28mins it feels to me more like a mental block.

If you feel comfortable starting over from week 6 by all means do that. When you get to 6:3 you need to do the first 10mins exceptionally slowly to leave room in the tank for the end. Take note when you are running that you are relaxed, check your shoulders and your neck. Take note of what’s around you… distract yourself with planning your next meal, holiday, whatever it takes!!!

Every run prepares you for the next one but sometimes we convince ourselves we can’t do it .. so you have to go out there, convinced you are ready for it, and trust the program.. you can definitely do this!!

Changing your coach sometimes gives a different emphasis and has helped some people. A new route or a new playlist can be helpful too. Most of all it’s believing in yourself that’s going to get the run done ✅

Let us know how you get on x

[KathyinChips Graduate in reply to Annieapple]

Thank you Annieapple. I will. Someone has pointed out to me that the heat this week might have been a factor.

[Annieapple Administrator Graduate in reply to KathyinChips]

🍏 Oh yes definitely plays a part! X

[Cmoi Graduate in reply to KathyinChips]

The warmer temperatures will very likely have been a factor.

While it can be beneficial to repeat weeks - and tbh if you've only completed 28 minutes once, then you need to achieve that twice more before you can say you've finished week 8 - I'd be very wary of telling yourself you've found your limit. You don't want that to become a self-fulfilling prophecy.

If you're comfortable with 20 minutes, and you've already completed all four 25 minute runs (W6R3 and all W7) then I'd suggest you give week 8's remaining two 28 minute runs a go.

My own trick for runs that I find challenging is to break them down mentally into chunks, each shorter or at least no longer than the previous ones. So for 28 minutes you could do 10 + 8 + 6 + 3 + 1. The actual breakdown doesn't matter, as long as the numbers add up and the chunks are getting smaller (so feel easier) as you go along. Though I do recommend finishing with a one minute chunk, as that makes things feel really do-able!

Annieapple is spot on - believing that you can do it plays a huge part in running.

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Hi - I'm no expert but I re-ran week 2 when my knees starting hurting in rather an alarming way! It did the trick...and I've had no knee problems since. I found Week 8 tough too but re-discovered my ability to complete it when I dropped my speed RIGHT DOWN to slow walking speed. Speed can come later....time is the essence of the programme, but I'm sure it doesn't mean you have to stick to it rigidly. Re-do a week if you feel like it - it's supposed to be fun, not a torture session. Good luck!

[Bridgetlikessinging Graduate]

I repeated loads of weeks both times - I tried not to worry too much about it. As others have said here, it helps to slow down. What matters most is building confidence gradually, so we can rewrite those stories we tell ourselves about reaching our limits/not being able to do it (I am in the middle of challenging a similar story I have been telling myself so I understand how this feels). Good luck!