Advice please

[Caziz51]

Got to week 8, then a friend visited for a week, only managed one run, too much vino, catching up and late nights! I had Race for Life at end of that week thought I would do run 2 of week 8 and start race off with the 5 min walk, then the 28 run then walk remainder of the race. So started running but just couldn't reach even 15 mins, out of breath and hot. (I do prefer cold weather) so did most of the race, walk/running for short bursts. This morning cooler weather so went out, decided to repeat week 6 but really struggled with the runs, and the 8 min run I did not finish. I do more jog then run so not fast. Do you think I should go further back or maybe start again, I have completed couch but a few years back and a bit older now. I did feel I was doing great until friend arrived but can't blame her

[JeremiahObadiah Graduate]

I think possibly the running with other people may have caused you to run a bit faster, too fast for comfort. If you slow down hugely and don’t beat yourself up for doing a few shorter runs before getting back to the week 6 stage, your confidence and enjoyment in your running should return.

Let us know how you get on.

[Caziz51 Graduate in reply to JeremiahObadiah]

Thank you, I know I have done this before, and I do say to myself to slow slow so maybe I need to go slower

[nowster Graduate]

Heat will also be a factor. Doing walk/run intervals in such a "race" is fine.

And there's no requirement to be fast when doing C25K. As long as both feet are off the ground at some point in your stride, you're running.

[drl212 Graduate]

I think folks are correct in saying to start slow. If you use all of your energy at the start, there's not enough left to finish.

You can get pulled along at other runner's paces in races like that. The heat will have an effect as well.

I used to laugh that my running pace was slower than my briskest walk!

I did my first 5K race a few weeks ago and the course was hilly and all of my running routes are flat. I ended up walking/running the last half.

Yes, do go back and repeat some runs until you are where you want to be. There's no harm there and lots of folks do repeat runs/weeks.

Do keep us posted.

[Caziz51 Graduate]

Thanks all for advice, did try week 6 r1 yesterday did 5 mins ok but not the 8mins run, so I going back to week 5 but tomorrow am going to try my local parkrun for a very slow walk/run and see how I get on.

[Caziz51 Graduate]

Update: managed 6/1 today, didn't go to parkrun in end went local, a bit of rain and much cooler and I did keep my pace slow although checking back noticed it is a bit up and down on chart from watch. I will try 6/2 after days rest, but if I don't manage it I will stick with week 1 for a few more, thanks for tips always appreciated