Running help please - struggling with 10k training app

emmaxbon

Hi all, I completed one of the C25K training programs and ran my first 5k last Monday in around 38 mins (super slow I know lol). I've now started the 10K training app and am really struggling even though I'm only on week 1 which is:

Day 1 & day 2 - 2 runs of 20 mins with a 3 min walking break

Day 3 - 2 runs of 20 mins with a 2 min walking break

I am ok with the first 20 min interval but really struggle with the second and it seems more mental than anything physical. I am slow so breathing is still controlled and legs are fine but every so often I just stop and walk for a bit. This morning I did 12 mins running of the 2nd interval then walked the rest, I just couldn't get going again.

I'm wondering if I started the 10k app too soon and would be better consolidating my 5k distance for a few weeks. I found the intervals in the 5k app hard too and I feel I am too focused on the end which is throwing me off.

Any advice or do I just need to man (woman) up and keep going?

Thanks.

misskris78

I have never done a "c2" program, and I don't think I could - even though I've run plenty in my days. I find that the walk/run intervals that are incorporated into in most c2 programs interrupt my rhythm and don't allow me to mentally adjust to running long distances because I feel like I'm watching the clock. When I'm tackling a long distance a prefer to slow my pace so I can mentally zone out. Maybe you're running too fast because you know you're going to get to walk soon?

Intervals are good, and they make a lot of sense for speed work and even hill days. But if you're trying to get in a nice distance run, try slowing down, listen to some good tunes or a book on tape, and get into your head.

Best of luck!

MeanderingMammal

I spent a few weeks using the C25K+ podcasts, which were all continous running but at different paces. I then moved onto the Zen labs B210K podcasts, and found that the walk breaks by that time didn't work for me.

It may be worth just consolidating for a little while before moving on. Periodisation is a fundamental in any training plan, give yourself a break and just enjoy the running for a bit.

Dozer71

You can run 5k now. Just continue with 5k runs and slowly increase the distance by 500m each week. That will have you at 10k in 10 weeks. No intervals required.

jimbmc

Good work on the 5k!

I run a fair bit, and I find that using a mix of treadmill and outdoor work, helps with speed and endurance. I use treadmill work mainly for interval/speed training, 30 mins at a time, and then do outdoor work for endurance work, again 30-40mins. Ideally you want to try to set yourself a goal of 3 miles in a sub-30min time. Once you have that down, and can complete it comfortably indoors and outdoors, then increase your time by 5-10 mins, and start working on that 4th mile. Then repeat the process, moving from 40 mins to 45mins, 50 mins, 55 mins, 60 mins and so on.

Remember to make the most of your rest days, do some light circuit training work perhaps, eat well, and set yourself up mentally for your next run. Just work on each mile in its own right.

Samstan101

I found that increaing my distance naturally increased my pace over shorter distances. If I'd not upped my distance until I could run a sub 30min 5k I wouldn't have 3 10ks under my belt (PB 1:03:59) and have my first HM coming up in 3 weeks.

Why do you walk? You say its not because you're out of breath or your legs are hurting. If that's the case then challenge yourself to just run for another 1min before walking but when you get to the end of that minute challenge yourself to the next etc. I've found with longer distances it does become as much mental as physical. I'm now running 20-25miles a week and my long run always has a section where I want to walk but I don't let myself and can now run 10miles+ non stop 9but slowly - averaging 5-5.4mph depending on how hilly the route is).

emmaxbon

Thanks for all your replies. I definitely think its a mental thing rather than physical, the intervals throw me off so maybe the 10k app isn't the way to go now. I had assumed it would be a logical next step as the 5k app worked so well for me.

I do like the idea of a schedule though as it keeps me motivated so I think I'll leave it a few weeks, work on consolidating my 5k distance and revisit it then.

Cheers guys

JoRocka

If you are having a hard time with the second interval- maybe just try to job the whole 40 min straight?

That seems like it would bother me having a big break like that- I think mentally I wouldn't be so happy with it.

you could try using the planning system (distances) without the rest breaks in the running- I haven't looked at the aps much-so I'm not sure how the 10K one works either. (I've been considering doing that one because I want to run a 10 K this year and other than just going to going and running , doing a program seemed for intelligent- but now not so sure LOL

good luck!!!

emmaxbon

If you are having a hard time with the second interval- maybe just try to job the whole 40 min straight?

That seems like it would bother me having a big break like that- I think mentally I wouldn't be so happy with it.

you could try using the planning system (distances) without the rest breaks in the running- I haven't looked at the aps much-so I'm not sure how the 10K one works either. (I've been considering doing that one because I want to run a 10 K this year and other than just going to going and running , doing a program seemed for intelligent- but now not so sure LOL

good luck!!!

Yeah I had a look at the next run on the training app and its 6 x 10 min runs with 2 min walks. Even thinking about it makes me sad lol

SarahxApple

If you have run for 38mins then you can DEFINITELY run an extra 2 mins. Don't focus so much on reaching 10k just focus on increasing time, the speed and pace will increase. I did C25k and it worked amazingly for me after that I found I didn't need interval running, I just increased my time and distance, I do other workouts though so I increased my endurance and stamina that way.

JustSomeEm

I find that the stop/start of the C25K and 10K programs really messes me up. I ended up downloading Zombies, Run!, and now just use that app to run with. It calculates how far you're running as well as your pace. It's really helped me reach some running goals and set new ones. All while 'participating' in the zombie apocalypse and helping my township out. It's a really entertaining way to pass the time while running. No start/stop/and start again intervals required. You can even set it up to allow for zombie chases, which challenge you to increase your speed for a minute or two while running, which can help increase your pace.