Good morning all
looking for some help and tips pls!
I’ve only got 2 runs left before I graduate but I just can’t seem to complete the 30 minutes! I’ve tried slowing my pace but I just can’t seem to do it!
I’ve already completed one run of 30 minutes so I’m not sure what’s happened! Any help or advice would be appreciated!
Well done on almost completing C25K with run 1 of week 9, take a extra day off running and for the remaining two runs of week 9 run a little slower than you ran for the first run of week 9, good luck 🤞
Thank you!! I’m going to persevere I’m just really disappointed….
I had to repeat in week 9. I can't remember if it was a physical reason but I can remember my disappointment because I was so close to the 'finishing line'. So, I guess I'm asking, ...does it matter? Maybe relaxing and repeating some week 8 runs or pretending there's a week 10? Do we subconsciously put pressure on ourselves?
Yes I think you are right I just need to pace myself a little more! I think running a new route may help!
🍏 There you go! Take the pressure off! As AlMorr says take an extra rest day! Good idea to choose a new route too! Give yourself permission to relaxe and enjoy the run and not worry about the outcome! As RunforMum says there is no limit to how many times you run it! Perhaps even do a shorter run of 25 mins & then go back to it. Every run counts whether they end up being the run we planned or a practice run. Some days are just easier than others! Start really slowly!! Your warm up walk should be faster than your run!!! Now go and enjoy it!
So why are you stopping? Are you knackered, out of breath?
You've already done four runs of 25 minutes and three runs of 28 minutes.
What's the thing that is making you want to stop and when in the session does it appear?
thanks both! It seems to be about 10 mins in and I get a bit of self doubt… I just need to battle through it and keep on going… honestly I don’t know where it has come from
What works for me on potentially challenging runs is to break them down mentally into do-able chunks, each no longer and preferably shorter than the previous one.
So for 30 minutes you could do 10 + 8 + 6 + 3 + 2 + 1. Or 13 + 7 + 6 + 3 + 1. Or 15 + 8 + 4 + 2 + 1. Or basically anything that uses the principle and adds up to 30!
I also find the end of runs much easier when I frame things as "only x minutes to go" rather than "x minutes extra to do."
so is this more a mental thing than a physical one?
I did all of week 9 somewhere different. The first two runs were in places I'd never run before, then back to our village for the final one. Running somewhere different takes your focus off the time and onto your surroundings. It might not work for you, but it certainly helped me.
The way I break down mental ‘walls’ is to create runs that are marginally longer than ones I’ve mastered. So, when I was going from 5k to 10k, I found I’d get to 7k then struggle. What I did with my running app was to create runs of 7.5 k where there were two run easy periods of 3.750 kms and do those for three runs (Monday, Wednesday and Friday). The following week I’d do runs of 8k where each run was two easy run periods of 4k each. That way you build up slowly and prepare your body for the increased distances. And always, always, take it slowly.
Incidentally the app I use is Run Interval. It’s brilliant and you can program your runs by time or distance to your exact requirements. Highly commend it.m
Many of us feel like this at times, and we just get better at talking ourselves through the gremlins. For me, what works is a combination of chunking up the runs similar to Cmoi . It’s a really useful tactic. I tend to write off the first ten minutes as almost certain to feel horrible as I warm up, that means it’s not a surprise and I’ve got mental permission to have a good old grumble at why I’m putting myself through such a stupid pursuit. Usually, after that I’m feeling a bit warmer and happier, so I can think, “it’s just a 15 minute run to go and I’ve done that before so I know I’ll be ok”. I might think “7.5 minutes until halfway” and from then all the numbers are getting smaller until I finish. That helps me.
If I’m thinking about stopping, I tell myself that I’m in control and if I want to, I can absolutely make a positive choice to stop and that’s totally ok. I’ll usually say “give it 1/2:5 minutes” and see. Often by then, the urge has passed. I’ll try and work out what’s going on. Is it that I’m physically tired? Out of breath? Something aching? Then, slowing down can make that easier, just enough to keep going. Often it’s just a mental thing and I’m just not enjoying myself. I’ll remind myself that it’s ok to feel like that and I don’t have to enjoy every run and that my legs will still get the benefit even if my brain hates it. I might realise that I’m thinking I can’t possibly take another step…while I am taking another step, and another, and another! I tell myself that this is just my head playing with me and my body knows what it is doing. Usually it does improve if I can keep going. Distraction really can help there, with some good music being a great lift when you’re struggling.
There’s nothing bad about deciding to take a walking break and seeing if you can pick up after a minute or two.
I think you’re on to something with the pressure of the end of the programme looming. I just wanted to make sure you know you’re absolutely not alone in this and is doesn’t mean you’re any worse of a runner than before this started. If it helps, I’ve run half marathons and I still sometimes start thirty minute runs having made a bargain with myself that I’ll run for ten minutes and stop them because I can’t possibly see how I’ll get to the end! Every time you battle through a run like that, it gives you ammunition for the next time the gremlins come.
Reallh good luck to you 🤞
Thanks you so much this gives me so much hope!!
might you be (subconsciously) trying to run a little too fast as the end is in sight?
Hitting a wall
Wall to wall sunshine....my a**e!!
hitting the wall
Increase speed
Stuck on week 8
