I completed the 25 minute run of W6R3 yesterday and definitely set out a little too fast, I must remember to take it slow and steady from the offset next time. Nearly every minute of this run I just wanted to stop and walk - it’s certainly more of a mental battle rather than a physical one at this stage.
I made it to the 10 minute mark and told myself I should at least get half way. I got to the halfway bell and decided I could reach 20 minutes before stopping to walk. I made it to 20 minutes and then told myself that stopping now would be silly after getting this far, after all I’d run five minutes before, I could do it again. The last five minutes were a *real* slog and did involve me saying ‘come on you’ve got this for f’s sake’ repeatedly in my mind… 😂 I’m too stubborn to give up.
But thankfully I did finish it without walking breaks. Splits screenshotted and included above (not including the warm up and cool down walks). I should also add I was running on a lack of sleep (I’m a bit of a Swiftie and stayed up to watch the live stream of the last ever Era’s Tour show at 3am in the morning) so I should be kinder to myself for finding this run hard.
Onwards to week 7 and three more 25 minute runs, I’m still waiting for those easy run moments that I remember from the last time I did the c25k!
Laura
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I've been reading these posts for months and the resounding song from the choir is slow down. So I'll parrot it. If it's hard you're too fast. It is not a speed or even distance challenge but a get to 30 minutes running challenge.
I always want to go away too quick. I have just about got the knack now. At 30 minutes or more of running is when I expect to look at pace, cadence etc. Or perhaps just more running.
Sadly I think I’m someone who nearly always finds running hard, even when I’m going super slowly!! Like I say it’s a mental battle rather than a physical one. I’ve never found it easy, even when I was younger. Onwards though ☺️
Well done Laura. Yup, you did set off pretty quickly. It's easy to do but you can pay for it later in the run.
I've been waiting for my 'gazelle' run to arrive - I've come close, maybe once or twice, but not had the perfect, easy run yet. I was wondering the same thing yesterday - when do the runs start to seem easier? 🤣 Probably when I'm 1 and a half stone lighter!
I think after a couple of well paced 25min runs you'll be feeling much more confident though.
To make you feel better I did the exact same thing today! Was feeling it by the mid point of the 2nd km and had to really push myself to keep going. By the 3rd, my back was aching and I really had to have a good talking to myself to keep going! Managed the whole 30 minutes but it wasn't fun!
Will try to better pace myself next run. Good luck for yours.
If you swapped your paces around - first km 7:12 and last 6:44 it'd feel a whole lot easier and take the same time 😁Learning to pace yourself is a skill, takes time and concentration but it makes your running so much easier and more enjoyable.
If it feels like a slog, as everyone has said, you're going too fast. Slow = easy
Well done you.. slow and steady is the way, and leaping off like a spring hare, can upend the run...
Those little gremlins are pests... they try everything to upset us. You say you find it hard...even when running slowly... so, I am wondering, why that is?
Hello, and well done for following C25K, it's a wonderful program. I did the program back in 2014, and have been enjoying running ever since. I have a little advice, for what it's worth. A couple of years ago, I tried the Nike Run Club training, and learned something that I have kept in mind ever since. They suggest, that instead of running at a particular cadence, or speed, or distance, you run at an effort on a scal of 0 to 10. 0 is the effort of not running at all, 10 is the effort of running the fastest you possibly can, like a rabbid dog is chasing you. Most of your runs should be at an effort of about 5 on that scale, and you should ideally start your run at an effort of 3 or 4. The great thing about this is that your runis always tailored to your current condition, and the conditions around you. I strongly recomment taking a look at NRC when you have completed C25K.
This is brilliant advice from Zev1963 . So many things can affect pace - the terrain, temperature, weather, how tired/hungry/grumpy etc you feel - that running by effort is a much better way to do it.
Getting used to doing most of your runs at a 4 or 5 means that you build stamina and fitness. Having an occasional blast for 30-60 seconds at 8-9 effort then just becomes the hugest fun, rather than slogging away the whole time at a 7-8 effort and ending up feeling horrible.
Well done on getting that done! Those runs are tough and take a lot of mental strength to get through. Those short targets like just one more km or just to the end of the road can really help to keep you going, once your past half way ya think "well I may as well finish "😂
Thanks Jericho! Hoping I’ll be able to increase the pace eventually (when consolidating) and get to a 5k within 30mins, my quickest from last time was 33mins!
I love the commentary on your mental battle. I think we've all been there on one of those runs. But I think you've cracked it; slow and steady, especially at the start. It will set you up for your run.
Its tough because you have so much energy to start but you've got to restrain yourself.
Those easy runs will come in the next weeks, I'm sure.
your post mirrors my own experiences , I defo start or have started off to quickly on many runs but I slowed today to do the final week 7 run and my heart rate was down to 150 average. It’s difficult to pace yourself once you get into habits I guess. The app froze this morning whilst running at 22.22 to go managed to get it working again on the go but ended up running close to 29 mins all told !!. First time that’s happened to me enjoy. I really appreciate and admire your determination in getting to the end I guess it would be easier to stop and walk as you say I’ve felt it many times but resisted it and felt better for not giving in to the failure demons!.
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