W5r3 help needed

[Reluctant_Runner74]

Just attempted week 5 run 3-it is such a step up! I kept going for as long as I could, but had to stop after 14 minutes does anyone have any tips that might help on my next attempt? This will probably be Monday

[rutheliza Graduate]

hi, well done for giving it a go. I think the theory is (I'm not an expert) that if you've completed the previous week then your body is able to do the next stage, even though it will be a challenge. So you are capable of doing it, and the practice run that you've just had will have added even more to your fitness and stamina. You can do it. Next time you go out, start off very slow and if you're struggling, slow down even more. You can do it. Good luck and let us know how you get on

[Tricky2836]

Listen to your body, if you can't get going doesn't matter try again and if it's still difficult try again... You will get there just don't lose hope in trying, good luck 😉

[K311y33 Graduate]

Im lucky ive got my dad beeping his horn outside my house for me to lace up , or i wouldnt run in the first place , so i might not be the best person to respond but for the First 10mins or so , my legs are dead and i would 100% not carry on but i cant let him down so i carry on , i find the energy which has showed me i can do , even when i think i cant , My point is you are more capable than you think , youve got this far , you can 100% get through the rest , today was a practice , them 14mins of running are still building up stamina in your legs. Alot of c25k is in the head not the legs (although you only get that through building stamina in the legs thro all the weeks , so maybe my theory is wrong) but you can do this! When you get to the stage you cant go on , change your playlist tempo , or turn it off and try to zone out , whatever works for you , but i no u can do it. I find on a longer run , knowing where im going helps , like when your driving somewhere new it takes forever but on the way home seems half the time , same for me when im running. Have a decent rest day , or the 2 if you need it , try again , if you only do 14mins? Still 14mins than a few weeks ago! You will get there , and that feeling is amazing! Good luck!!!

[Irish-John Graduate]

Next run, just run. As slow as you are running now you can run slower still. Try it. Think of it as a "holiday from the programme" run : )

Make it fun by relaxing, make it a learning experience by focusing on what your body is actually doing when you run. I bet you will be shocked by how much you unconsciously tense your muscles, speed up involuntarily, hitch your breathing without meaning to and so on.

You got this far, you will - slowly and steadily and at your own pace - graduate, no worries

[Oldfloss Administrator Graduate]

Slow down... that is all it takes...go as slow as a snail on a go-slow.... take the run and relax into it...just go with the run

[Hidden]

Hey reluctant, so it's a feisty little number this one. But the 14 minutes non stop is a huge achievement in itself. I am not usually an advocate of poring over your run stats, but if you have them it may be useful to see if you set off a bit too quickly...

I found that as I progressed some runs I definitely started out quicker and like a battery faded quicker as a result..

My own run slower method was to chant the words go slow and I also tiptoe ran for a few paces - I don't know why but it was like changing down a gear, it gave me a tempo adjustment. But find a nice steady pace, if you're puffing then it is probably too fast.

But best of luck for Monday, looking forward to your smiley face post

[icklegui Graduate]

Same as everyone else says!

I'm sure K311y33 's right, lots is in your head. A change of music might help? (But not music that makes you up your pace). Slow, slow (TM Oldfloss , Irish-John etc...) ! To find my sustainable pace I took ever tinier steps while maintaining the running motion (but for sure I was travelling slower than walking!). For me the extra thing that made the difference was sorting out my posture - look ahead, straighten your upper back, undo any hunching you might have slipped into. I felt at times like someone was pushing me from the small of my back. I'm only a couple of runs ahead and you'll be so proud when you've cracked this one.

14 minutes is still 14 x longer than in week 1! Keep going!