I am in despair. Can anyone help me please?

[Funrun]

I completed W8R1 last night. I ran for the full 28 minutes. I still feel like I have failed miserably. My run currently finishes going half a mile uphill. I really struggled last night and had to give up at about 26.5 minutes and run back down the hill. My legs started really feeling the strain and I think perhaps I did not turn around soon enough as today I have aches and pains. I probably cannot go for my run tomorrow now and I am upset by the thought I am going to have to have extra rest days as it will postpone my graduation. The weather was quite warm last night and my husband said this may have made my run a lot harder. Is this true? On my W7R3 it was 8 degrees cooler.

I felt running 25 minutes was a little difficult especially going partly up the hill at the end but I managed and my W7R3 was not as bad as last nights miserable attempt. Also I feel bad because unless I get up and over this hill I will never make 3miles/5k. I am only doing 2.15miles in 25 minutes. Today I feel that 30mins is an impossible mission. Has anyone else felt like this at this stage? Any advice really welcome. Why do I run like a tortoise?

I don't really want to change route, stubborn as I am, because I feel that any 5k race I may do in the future, wont be on a flat, so I have to learn to cope with the hills. I know in my heart I could do 30 minutes now if I did it all on a flat. Am I being silly? Should I just change my route? Would this not be cheating my way to graduation?

[Legion Graduate]

That's brilliant, well done. You kept on going for the full 28 minutes and turning around to do so is simply good sense. Better to complete a run if you can than set yourself an extreme goal and maybe even risk injury. You will get up that hill eventually, but c25k isn't about hill-running. Save that for a graduation goal. Hills defeated me many times but I just did my best to keep on going, changing my route if the hill got too steep. I graduated a few days ago and decided to add regular hills (whether I run or walk them) to my routine, but I know I am already coping with them better than a few weeks ago. You will too, just don't try to rush it.

I wrote a blog yesterday which you might find of interest: couchto5k.healthunlocked.co... Sometimes it helps to remember these things. Best of luck with the next run.

[swanscot Graduate]

Well done on running for 28 mins. There was absolutely nothing wrong with turning round and finishing the last few minutes on a downhill stretch. It makes sense to find a route that is 'doable' to reach the 30 mins goal then you can use other training exercises to improve on your hill-running ability after you graduate.

Don't worry about speed either; that too is something that can be addressed by tailored exercises post-graduation.

I agree that the temperature could have made you tire more if you're not used to running in the heat. I've decided that my (current) preference is for running in temperatures between 12 - 15 °C! How fussy is that! This for me is perfect t-shirt and short weather with my current pace.

[Hidden]

I think that turning around and running down was a brilliant strategy. You are running faster than me - I am doing 3k, or 1.86 miles, in 25 minutes on the flat. When I started there was a tiny incline on my route which nearly killed me, but now I don't notice it. The same will happen with your hills. Absolute respect to you; I refuse to run any hills.

[Run456 Graduate]

I'm def slower than you and avoid a y kind of incline. You ran for the full time and that's what's important. Be proud and allow yourself an extra rest day if you need it!! You're doing great!!

[Pelephant Graduate]

Please don't despair! If I turn left out of my house everywhere is nice and flat. If I turn roght there is a very daunting hill. I'm on W5 and I've never attempted the hill on a run. It's a shame because there's some lovely views up there but I know my limits and know I'll just get disheartened at this stage. I've saved it for a challenge once I've graduated. Please don't be down on yourself. Look back to week one and see how far you've come!

[wilmacgh Graduate]

Well done - hills are hard. You might think about doing a little loop somewhere mid run so you end walking up that final hill in your warm down.

I've still to make the complete loop of my local park as there are a couple of steep stretches. I can now run up them but usually have to walk for a bit to recover.

[Greg_M Graduate]

I think you are being awfully hard on yourself.

I read it a couple of times and I was right you definitely completed it and that's the major measure. Sometimes they are hard, for all sorts of reasons, but for what it is worth I love how you are doing it. You now have a marker on the hill to aim at next time and getting as far as you can then turning round is a good strategy.

Just keep doing what you are doing, it all sounds just fine to me. being a bit a achey the next day is just par for the course I am afraid (in my life anyway)

Keep it up, the top of the hill beckons!

[sbhoa]

I'm new to the programme but where I live it's always uphill coming home. There is one route where the climb is gentler but if it's wet it's very muddy. One of my music teacher's is a runner (often has run 12K before I arrive for my 9.30 am lesson!) and her advice on hills was to use the same effort as on the flat..... that means going possible a lot slower.

[sfb350 Graduate in reply to sbhoa]

Yes, same effort but shorter steps. Hills can be a later challenge - there's no shame in avoiding them while you are still on the C25K program.

I've done a couple of hill training sessions at running club - they're tough but they are paying off.

[Oldgirl Graduate]

Oooohhhh I feel your pain, I hated ups when I was doing the programme and avoided them for as long as I could. After graduation I made myself do an interval run once a week which included 3 x short sharp ups and downs, they can be almost as bad as the ups I found when they were steep. Stop being so hard on yourself as everyone else has said and feel proud at how far you can now run. You have all the time in the world to work on strength and stamina to help deal with the nasty ups after graduation. For now see if you can insert a small extension to your route so that the hill is covered after your run. Well done, you'll soon be a graduate now.

[Mitts Graduate]

I think you're doing brilliantly too. Keep the hill for your warm-up warm-down walks, that's what I do. Downhill to the lake/woods on the way there, uphill back home after my run. You're very nearly finished, time enough for hill running when you've graduated! (That's my excuse anyway!) Good luck for the last few runs!

[sonicsplodge Graduate]

WELL DONE!! As far as i am concerned the simple fact that you even leave the house deserves a pat on the back. I see this whole running thing as a challenge that no matter how much you do or how little the fact that you /we are doing anything to improve our lives is bloody amazing. ONLY do what your body (no doubt improving each week) allows you to do...LISTEN to your body and DO NOT DESPAIR.

Again WELL DONE

[Funrun]

Thank you everyone. I have read thoroughly all your postings and am so touched by your comments and words of encouragement. I will take on board everything mentioned and incorporate into W8R2 this Saturday coming. I am feel better today. Thank you again for you motivation, I really needed it. I hope I can return the guesture at somepoint.

[Stevetheb Graduate]

Ohh I pretty much avoided any big uppy and downy bits whilst on the programme - only moving to including hills in my runs after I'd graduated.. My favourite running venue is along "The Camel Trail" which is an old railway line - so only very gentle inclines...

So yes, don't worry about turning around - I'd of done just the same...

[WillowFae Graduate]

I run on a canal tow path for no reason other than it is flat. No shame at all!