Struggling to complete C25K without stopping

[Bcal]

Hi, I am nearly 56 years old and have been using the C25K alongside parkruns. I will be starting week 8 of C25K on 11/9/17. At the moment I do 2 runs a week from the C25K podcast and 1 parkrun on Saturday which completes my 3 runs for the week. However, I am still struggling to complete 5K without stopping. I am also overweight, which I am sure does not help. Felt very disappointed after my parkrun yesterday. I managed to only stop once (achievement) on the first lap which is 2.5km and power walked to catch my breath and on the second lap had to make 2 stops to power walk but finished with a slower time than the week before I. E 41.44 as opposed to 40.28 thought I would have done a better time as I made less stops overall in comparison to previous runs. Just need some encouragement/help.

[GoogleMe Graduate]

Stick this over on the Couch to 5K forum for the best quality responses.

My own would be that you are fiddling with the programme by combining it with a weekly attempt to run continuously for 5K. If you could do that, you wouldn't need the C25K programme. Instead of embedding each session thoroughly by doing it the required three times, you are skipping one every week. Worse, giving yourself a negative experience every week rather than that solid confidence that comes from three repetitions of something you *can* do before moving on.

If you enjoy the atmosphere of Parkrun, how about walking it for now and working your 3 C25K sessions around it? (I'd say though that if you have it in you to power walk instead of running, you could definitely be running continuously. It sounds as though you have a 'running must be faster than I can walk' attitude and that's not helping you. You could try taking smaller steps, that might help)

[Realfoodieclub]

I agree with GoogleMe your only on week 8, trust me if you go on to the C25k forum and do a search you will find the majority of people do not hit 5km in 30 mins, it takes a bit of time after graduation to complete the 5km. Your doing great, look at all you have achieved by week 8, please don't put yourself down, give yourself a massive pat on the back for getting Where you are. Keep going and you will ace that park run. The Stregnth and flex podcasts can help to build and stegnthen your muscles along side the C25k as well.

[nellieb]

What is C25K? I am a new member. Thank you x

[icklegui in reply to nellieb]

hello, C25K is "Couch to 5K", a running programme designed to get you from never running at all to running 30 minutes without stopping, over a minimum of 9 weeks so you build up slowly. The 5km is a goal that some versions of this programme use but the NHS/Public Health England/"One you" version just aims for the 30 minutes by the end and you can aim for 5k if you haven't reached it after that. Here is the NHS page nhs.uk/Livewell/c25k/Pages/... - there are podcasts or an app you can use to guide each week's running.

There's a forum on HealthUnlocked for it too healthunlocked.com/couchto5k

[nemo183]

I'd just say that you are still running, that sometimes you experience the results you are getting, and encourage you to keep with the program. Many people haven't got as far as you have, so keep it up.

There are times that you may have the wrong program, so change if that's the case, but I am not sure if that's the case here.

[PANYAN1960]

Also, you say you are overweight, so with the exercise and correct diet the excess weight should come off slowly for the best results. As has been said, complete the C25K as directed in the programme, don't worry about the Parkruns or getting a specific time. That will only serve to demoralise you. Also, there are many runners who use a run/walk technique to complete longer runs. I realise you were hoping for quick results, but please don't; the day will come when you can complete a 5k in around 30 minutes, but until then be happy with what you have already achieved which is great, and keep at it!