Struggling to progress with C25K?

sleepyjean88

I've currently completed week 1 of C25K twice , and I honestly feel that I'm still not ready to progress to week 2, but I'm beginning to lose motivation with it to the point where I've not ran in a week, I want to be good at it but I dont feel like I'm progressing at all and I'm struggling to want to go out for my runs when I'm still stuck at the same point Does anyone have any hints or tips?

StrongM0mma

I was just thinking about this last night, actually.

I'm not sure if I'm ready to progress to week 2 yet either, but I'm going to give it a shot. If I bottom out, then I'll go back to Week 1 and up my strength training to see if that helps. What matters is that you get out there and run, less about progressing as fast as you think you "should."

Good luck!

sma83

I've done C25K once before and couldn't get past week 2. I haven't done it in about 5 months now. I should have kept at it instead of giving up. Just think where I might be today if 5 months ago I would have just kept pushing myself? Try to stick with it and see where you get. Even if you have to do week 1 again and again you WILL make progress. This journey takes time. :flowerforyou:

BohemianCoast

You may be trying to run too fast; start the long runs in week two a bit slower and they'll be easier. People say it doesn't matter how slow you run as long as you keep going for the full time. I just did W5D2 and it only feels like a few runs ago that I was struggling with a 90 second run.

AsellusReborn

The biggest things I learned i the C25K are:

1) You are capable of more than you realize

2) Running is a head game - you will talk yourself into giving up long before your legs need to

Jodycnd

I had tried the C25k and C210k programs before and never progressed much. After starting a workout program in July that alternates cardio and sculpting (Power 90), I was able to start the C25k and am now getting ready to start Week6. I think having built up some endurance with other cardio exercises helped me get past my former road blocks.

I am still apprehensive about my run tonight though, running for 10 minutes is daunting!

AnneC77

I did week one for about 3 weeks, tried week 2 and could not finish. So I was wondering the same thing. Do you just carry on with week one until yo are ready or continue onto week 2 and keep trying until you manage it? Everyone else I know who have done C25K gave me the impression that they sailed through it week by week

eemorton

I had a terrible time with C25k. I found another app that I LOVE and am progressing pretty easily. I like it so much better

Its called 5k101.

Ready2Rock206

You may be trying to run too fast; start the long runs in week two a bit slower and they'll be easier. People say it doesn't matter how slow you run as long as you keep going for the full time. I just did W5D2 and it only feels like a few runs ago that I was struggling with a 90 second run.

This! Run slower! Speed comes later. Also the better the music on your ipod the easier I find it is. I run on the treadmill at my gym and when the show WipeOut is on I can run twice as far as when I'm watching the news or something. Crazy.

AsellusReborn

Oh, I totally agree with the running too fast! A lot of people do that. If you can run slower you're running too fast - you should be able to talk while running. Maybe not recite the pledge of allegiance in one breath but you should be able to go back and forth with someone without feeling like you're going to pass out from no air.

MommaKit79

Is the problem getting through a BODY thing or a breathing thing?

My problem, when it came to running, was ALWAYS my breathing. No matter what I did, I always seemed like I couldnt breathe after only jogging for a really short time. I have sense got my Cardio up a bit from my other workouts and was actually able to jog about a quarter mile a few weeks ago and shocked myself. But, my main thing was that I controled my breathing.

Figure out why you are having a hard time getting through it and start from there. Maybe do some other cardio exercises to get used to it then get back into it. If it is a body thing, see what else you could do to get past it. And remember, our minds give up long before our bodies do. :-)

GOOD LUCK!!!

jessejames3ball

Just keep going. Remember, it is a jog, not a sprint. Go at a pace that you can go at. And as someone above mentioned, it is definitely a head game too. Sometimes I just get in my own head and say f-you, I am not stopping. Mind over matter, that sort of thing. :-)

secretlobster

What part of you shuts you down? Your lungs or your legs?

If your lungs are giving out, continue with week one until you feel ready to tackle week 2.
If it's your legs that give out first, definitely slow your pace.

Elzecat

I had to make up my own variation of C25K when I first started running because I could not follow the program as it was designed. I got stuck running 2 1/2 minute intervals for weeks...I just could not get past it physically...but I finally did. That was more than 1 1/2 years ago.

You can do things your own way. It's ok to run slower, repeat days/weeks as needed, etc. It's ok to walk more than recommended, if you need to, just keep making the effort and you'll get there. Look up the Jeff Galloway training method for more motivation.

Sometimes running with a friend, or running with motivational music can help.

Good luck!

NavyKnightAh13

I got about it halfway through C25K before i had decided to do something else. I have ran five 5ks between June and the end of Sept. What i did was i started to run during longer songs and walk, but then i started to just push and make myself run the entire time. I can run about 4 to 6 miles when I really push it as of right now. Sadly though with colder weather and the sports season picking up, i have had a hard time finding time to run (I'm also a SAHM and a full time student along with being a wife) but i have kicked up the strength training and dancing and am hoping to find a running group in my area or go to the rec center to run on their track.

Esther50

Hey, you are doing a lot better than me, I still haven't gotten myself to start the darn thing. And I have been saying I am going to do it for months now.
So be proud of yourself. And take the tips everyone is giving you to keep going.

minnesota

Running is a mental game. You can physically train your body to run the miles, but you also have to mentally train your brain.

Here are a few ideas, but remember running is not a one size fits all.

1) new music track
2) new running route
3) run with a partner - my favorite
4) get a new running outfit and/or shoes
5) sign up for a race

Get some inspiration. I will tell you the short version of my story...

20 year old weighing 220lbs. Couldn't run a block. Tried and tried and never gave up. At the age of 27 completed my first marathon. On Sunday I completed my second marathon and I'm not giving up ever!

mcapone67

Don't give up -I just completed Week 4 and entiring into week 5. When I was in HS and College I ran about 5 miles a day. But for the last 20-25 yrs the only running I have done, was to chase after the kids, dogs or ice cream truck. But I decided that I was going to do a 5K in 2013, so I signed up for one and began training. Stick with it and follow the directions from the program, I was able to run for a total of 16 minutes out of 32 last night and I would not have believe it before starting this. Add me as a friend and I will keep you motivated.

capnrus789

The biggest things I learned i the C25K are:

1) You are capable of more than you realize

2) Running is a head game - you will talk yourself into giving up long before your legs need to

This. I find my legs are telling me to quit, but I've plenty of wind left.

Seaglass1123

The biggest things I learned i the C25K are:

1) You are capable of more than you realize

2) Running is a head game - you will talk yourself into giving up long before your legs need to

THIS

audreykts

I never got past week 3 with c25k so I tried a new program called 5k101. I am currently on week 5 and going strong!

sleepyjean88

I definitely have breathing issues I try to take deep breaths as I end up breathing really shallow and thinking 'I cant breath!!'

floridagirl7264

I'm not able to walk let alone run these days. I just have too much weight on me and a bad back mucking things up for me. But, the way I grew stronger and was able to run longer is this: I would start out with a 5 min power walk to get my heart rate up. Then I would run from x mailbox to x mailbox. I would recover my breathing by walking it out. Once I caught my breath again, I ran from mailbox to next mailbox. I did this throughout my 2 mile walk/jog/run. It also helped that I was always trying to finish earlier. HTH

WillLift4Tats

I'm also doing C25K! Best tips for me is:
1. Stick with it. Even if you need to repeat weeks, as long as you keep going, you will keep progressing. Your body won't be able to help it.
2. Good playlist! If I have good music going, I don't think about the jogging part nearly as much.
3. Motivate yourself. Keep telling yourself you're doing well, both during the workout and after. It's TOTALLY a head-game. You can do it if you tell yourself you can.
4. Keep hydrated and well nourished. I can SO tell the difference in my workouts if I've eaten really clean and healthy that day, or if my diet was "meh". Fuel your body with goodness and it'll give back to you in your workouts.
5. Have a running buddy. Sometimes I need the run for myself, to calm down and center. But sometimes I need someone to come along. It's kinda amazing how much longer/faster you can go just with good conversation, or just plain competition!

Hope that's at least a little helpful!

crimznrose

One bit mistake many beginners make is running to hard to fast. Try a slow jog - even if you're barely moving and your pace is 18minutes during your run intervals - at least it's a pace. Speed and endurance build over time. It was very hard for me when I started out and I still can't believe I made it through all the weeks (doing my week 9, day 3 tonight), but your body is capable of so much more than your mind lets on. When I started - my run pace was about 16minutes.

During my day 9, week 2 interval I ran hours after a heavy meal and barely managed the 12 minute pace, but I stuck with it. My last 5k race was at a 10:56 pace with the first half of it being uphill. I surprise myself with each run and it was discouraging at first because I didn't THINK I could do it. The problem was THINKING. Instead of talking yourself out of it, set your mind to the fact that you will knock it out of the park. Hang in there and listen to your body.

One of my favorite saying on my facebook "Favorite Run" feed is "whether it's 9 minute mile or a 15 minute mile, it's still a mile." :bigsmile:

twilightlvr79

Getting a new running route helps me. I have found that I run better on trails than I do on tracks or treadmills where I just get bored. My best friend and I run on a trail near our houses at the dam that is beautiful and runs around an island in the middle of the river which is so peaceful and the varying terrain provides an amazing workout. It also helps us to not go by time but distance. We will set a goal, which may be to run to a particular bridge and then not only see if one of us can actually make it to that bridge without stopping but push ourselves to go at least a few more feet beyond that goal. I have found that really helps me more than going by time, also my brother has taught me to relax my upper body musles while I run because I was bad about clinching my fists because I am used to sprinting because of playing softball for so long and the more relaxed my upper body is the farther I can go.

lcyama

don't give up -- and it's ok to repeat weeks. even running for a minute is more than you were running before you started C25K, right? when i started C25K, i tried to run too fast, and i ended up straining a hamstring the first week and wanting to give up. slow down. it's not a race. i jogged so slowly i think people walking were passing me. eventually your heart, lungs, and legs will get stronger.

i ran a 5k last weekend, and in week 1 i never would have thought i could run that far! if i can do it, so can you!

BRFMcKay

Wonderful advice from everyone! I tried it a few times, too, and it took me at least two years, off and on, to finally complete it.

Just keep working at it. If you have to repeat a day or a week, that is OK.

Also, don't go too fast and watch your breathing! I get cold-induced running asthma and I thought it was just me. Figure out ways to keep yourself going.

And it definitely is mind over matter.

HypersonicFitNess

I've currently completed week 1 of C25K twice , and I honestly feel that I'm still not ready to progress to week 2, but I'm beginning to lose motivation with it to the point where I've not ran in a week, I want to be good at it but I dont feel like I'm progressing at all and I'm struggling to want to go out for my runs when I'm still stuck at the same point Does anyone have any hints or tips?

I would say you are running/jogging too fast....you need to slow your pace down. This isn't about how fast you go, this is about completing the time, building your endurance and cardio. Your body isn't ready to move forward, so repeat week 1 again until you are ready....take your run/jog pace down a bit. I've read about the C25K if you can run slower, you going too fast. Try to slow your pace down more and even slow your walk pace down. Remember it's about finishing, not how quickly you finish...that will come later. Don't give up...keep up and you will get there!

EDIT -- one more thing....make sure you are running on a flat surface to start (NO HILLS!! Hills are for advanced running after you are running on a regular basis and want to challenge yourself....don't create too much of a challenge to start).

MommaKit79

I definitely have breathing issues I try to take deep breaths as I end up breathing really shallow and thinking 'I cant breath!!'

What I did when I just started to run was watched my breathing from the beginning. I noticed before, I would start breathing heavy from the beginning. SO, this time, I started watching it as soon as I started jogging. Start slow...in for count of 3 (or 4) and out for count of 3 (or 4), breathe in through your nose and out thru your mouth. Also, start by doing that when you are just sitting doing nothing. It will actually improve your breathing in general.

Also, work on your speed...take your time. It isnt a race or a sprint. You are going at your own pace and no reason to speed run. There were people i was walking faster than they were jogging at the 5k I was in a few weeks ago (i am typically a fast/power walker).

GOOD LUCK!!!!!

LorinaLynn

The biggest things I learned i the C25K are:

1) You are capable of more than you realize

2) Running is a head game - you will talk yourself into giving up long before your legs need to

Every word of this.

One thing I typically did when I was doing C25K was to add a little at the end of each run. Maybe an extra interval. Or I'd run my last interval at the next week's distance. IE, Day 3 Week 1, my last interval would be 90 seconds instead of 60 seconds, just to see if I could do it. It would give me a little extra motivation to push forward.