C25K stuck and I have big races coming up...!

FlannelMothman

Alright. So there's a 5k run on St Patrick's Day that I'm desperate to complete by running it entirely. I don't terrible care if it takes me 40mins to run it, I just need to be able to run it.
THEN just before my birthday in May I want to run a 10k fundraiser for my ailing parent's disease.

However! I've been stuck at W5D2 for like... Ever. Months. I keep trying. I can hardly complete a session anymore.
How can I run 10k in 3 months (oh god, exactly 3 months!!) if I can't run 5k - or should I say "can't run for 20mins at a time."

How can I increase my stamina? My speed is pretty OK - averaging 5.5mph... Bear in mind, before Dec 5 2012 I didn't run at all.

FlannelMothman

Bump

Mokey41

I bet you'll find it's more mental than anything. Once I got my mind around the fact that I really could run more than 20 minutes it was all easy. I just decided one day that I was going to do at least 22 minutes and when I got to 22 I still hadn't died so I said I'll do 25 and next thing it was 30.

NicoleSchimmel

I am on W5D1 starting tomorrow and am definitely intimidated. I just remember that interval running is more challenging then running for a certain amount of time. Also, remember how far you've come. For not running prior to December, I think you're doing a great job!

I also agree that it's mental...that's why it's important to think of the other things (how far you've come, etc.).

What about not doing C25K for one or two days, and just running? Maybe that will give you a little more encouragement and realize that you can do it? Maybe that will help?

Good luck and great job at how far you've come!

dawnna76

Maybe slow up a little till you can get to the point of running that long straight. Once you get the endurance down then work on speed.

walleyebob977

Im in the process of C25k im on week 6 day 2. I had to repeat week 4 just help with things. When i saw week 5 day 3 I was thinking of quitting. I believe to its a mental game. Your not going to die get a bottle of water and just get after it and remember to breath., You got this good luck

FlannelMothman

I just get extremely tired. Sometimes my stomach hurts, sometimes my calves get achy (but not too achy I can't run) but I just get so generally fatigued. It starts to hurt in my arms when I swing them... And the weird thing is, is that as I'm running I can physically tell it *was not* this hard when I first started out.

SloRunner25

I've done the C25K program once before 3 years ago and hit the same wall. Definitely decrease the speed to 5.0 (12 minute mile) and then when you're comfy there increase the speed in spurts until you can sustain 5.5 for the duration. This is my second time around and I'm running at 5.0 and I could increase but I'm working in distance first and then speed. I didn't hit a wall this time at week 5. I'm currently finishing week 7 and enjoying it.

Good luck! You can do it! Positive thinking! :drinker:

jolenelf

If you are running on the treadmill try shaking it up and running outside. I was stuck too (my first 10k coming up April 14!! - AAHH), but found that once I moved outside it was a whole new ball game. For me it was completely mental and once I had other things to distract my mind I was able to run longer (I completed my first 4.5 mile run on Sunday and I started running the second week in January with the C25K program).

I hope this helps you at least a little. Good luck and hang in there!

FlannelMothman

Maybe slow up a little till you can get to the point of running that long straight. Once you get the endurance down then work on speed.

I did recently (middle of January, I got a bad cold and had a brief hiatus from running - about a week or so. During which I "lost a week or so" in the program) start trying to increase my speed to 5.5 - 6.0 from 5.2.

Should I be eating more (like, have lunch an hour before) before I go to the gym? Or just "run through it"?

MamaBryan

The aching and fatigue may be related to how much and what kind of food you are eating and the amount of sleep you are getting. Vigorous exercise (like running) requires the right foods (to fuel before and repair after) and rest (actual sleep time). Take it at your own speed so you avoid injury and definitely listen to your body - but be careful about pulling back so much that you are no longer challenging yourself.

Good luck!

FlannelMothman

If you are running on the treadmill try shaking it up and running outside. I was stuck too (my first 10k coming up April 14!! - AAHH), but found that once I moved outside it was a whole new ball game. For me it was completely mental and once I had other things to distract my mind I was able to run longer (I completed my first 4.5 mile run on Sunday and I started running the second week in January with the C25K program).

I hope this helps you at least a little. Good luck and hang in there!

Good lord. That's some insane progress.

nf1982

Maybe slow up a little till you can get to the point of running that long straight. Once you get the endurance down then work on speed.

THIS^

Raiderxx

You can do it.

^

Keep telling yourself that while running and just keep going. I have always felt that running long distance is 75% mental toughness. Tell yourself and believe in yourself and you will reach your goals.

I started running in December of '11, ran my first 5K in March, my first 10K in September and I am now training for a full Marathon. Anything is possible.

majope

Maybe slow up a little till you can get to the point of running that long straight. Once you get the endurance down then work on speed.

This. Slow down, and you'll be able to run farther. How slow? Slow enough to speak in complete sentences without gasping. I highly recommend getting off the treadmill and going outside so you can adjust your pace as necessary without feeling obligated to try to keep up with a machine setting.

Best of luck!

otiris81

I wouldn't worry too much about having to run it all the way through, it's honestly a lot less important than you might think. I know seasoned marathon runners personally that have a set pace they do in all of their races (like run to .85 or .90, then walk to a full mile, then run to 1.85, then walk to two mile and so forth). If that is a goal of yours, that's an honorable goal but maybe you want to reach it too fast. There's no shame in being slow, or having to walk in between. A book that may really help you is "An accidental athlete" by John Bingham.
Other than that, what does help me run for long periods is having a really really good playlist. Sometimes just wanting to listen to the end of the song or it having just the right beat really keeps me going.

Good luck and enjoy the scenery while you run.

PS: and I agree with getting off the treadmill. They hardly prepare you for running outside.

falsecho

To paraphrase a quote from "Running the Sahara" -- Running is 90% mental and the other 10% is mental

Try getting outside with the fresh air, and the elements. Change it up and don't worry about how fast or slow you are going

Once you break through the barrier, you won't ever worry about it again. I know I haven't.

It is all in your mind

FlannelMothman

If that is a goal of yours, that's an honorable goal but maybe you want to reach it too fast.

I hear this way too much. "Think LONGTERM."
I do run outside, but, um... I'm Canadian, and it's winter. I try to run outside when I can, but bear in mind it's "good weather" when it's sloppy, the snow isn't plowed yet but already melting so it's really slippery. I know it sounds like I'm making excuses but it really isn't the right season/phase of wether for it in my neck of the woods.

So, to complement me telling myself "run through it", what else should I do? Eat before I run? If so, eat what? How much of it? Etc. Though I would say "I'm kind of a runner," (since I run pretty much daily at least for 5mins) I'm still super naive.

Lessismore98

Are you sure you are getting enough vitamins and iron from the food you are eating? Lots of women get fatigued from low iron, and if you've been cutting down on your calories you might be cutting down on iron and vitamins too. It's better to get your iron and vitamins from your food rather than from vitamin pills. If you like cereal, try switching to Total Raisin Bran for breakfast or a snack before you run (it has a ton of iron and other vitamins) and see if that boosts your energy -- give it a few days.

courtneymal17

Ok...here's my two cents....take it for what it's worth, but here's my experience. I've ran 8 races now, and have yet to complete any of them (7 of them were 5ks, one was a 4 mile) without walking at least a little bit. Part of it is because I train on and off part of it is because I've yet to get over anxiety and butterflies from races, and part of it is because I still have trouble mentally getting that I can run that length.... I was on vacation and had scheduled a race for while I was there, and a cousin who has completed marathons was asking me about it and I made the comment that I'm not really a runner, I'll run some and walk some, and her response was "That's how I ran my marathon...Running and taking walk breaks"...and literally I felt like I had an epiphany...I thought marathoners Ran the whole thing...I thought serious runners Ran everything....and yeah, some might...but...like others have said, it's SO less important that you run it all and more that you just get through finishing it. However...I'd suggest just slowing down...even if you're barely running, just slow down to the point that you can get through your C25K time....and the biggest thing is that you just have to believe you can do it. I literally broke down in tears on the middle of the beach when I did the 30 min run...I jsut couldnt believe I could actually do it....and while it hasn't translated to running races, sometimes it's just belief in yourself.

lemonhead66

I completed the C25K and I surprised myself by actually running for the entire length of time...then I decided to train for and run a half marathon. I did all the training and completed That Half BUT I DID NOT run the entire thing... actually the longest run I was able to do was 9 min. and then I would walk for 3 min and I did that for the entire race. My goal was to Finish before the time limit was up! Good Luck you can do this.

joakool

I would consider all these great suggestions here. I will emphasize a few that have helped me: Make sure you are properly fueled and hydrated before you run. Do not run too fast when you start out -- conserve your energy and let your body tell you how much you can handle. Running is VERY mental. Whether you are training or racing, your mindset can make or break you. And, if you are running on a treadmill: get outside ASAP. If you are not used to running road/trails you will be in for a surprise on race day (and not a nice surprise LOL). Running outside can be more physically demanding however I find running outside is so much easier MENTALLY. I am lucky to last a 1/2 hour on a treadmill before my mind turns to mush. But when I'm outside, I can run over an hour without struggling. Good Luck and don't set your goals too high on race day. Just finish and don't stress about finishing times when you are starting out.

ImprovingEla

I had to slow down my speed 2 times, before I was able to run longer!
And I also found, that it matters what you eat before, not to heavy, but definitley filling for the run!

Good luck and success!

falsecho

Get spikes or even run in trail shoes if you are going to run in the snow so you don't slip. If the cold is what bothers you just wear some layers and you are good to go. There are ways to run outside in Canada during the winter.

Nutrition wise, everybody is different. I run first thing in the morning only drinking a glass of water. I may run 5 miles, I may run 25, but either way I hate running with something in my stomach. A running buddy of mine has to eat a banana and a bagel before running, they cannot stand running on an empty stomach.

Experiment and see what works best for you.

AinE_75

Maybe slow up a little till you can get to the point of running that long straight. Once you get the endurance down then work on speed.

This. Slow down, and you'll be able to run farther. How slow? Slow enough to speak in complete sentences without gasping. I highly recommend getting off the treadmill and going outside so you can adjust your pace as necessary without feeling obligated to try to keep up with a machine setting.

Best of luck!

+1
Slow down. I would stay on the treadmill since it's easier to control your speed. Try to run the whole thing at 4.5 or 5 mph. Once you can do it you can get off the treadmill...

dstanley753

Glad I'm not the only one to see W5D3 and go AHHH I have D2 tomorrow and D3 Friday and I'm terrified...Then I looked at W6D1 and realized it's a test. then my wife reminded me that 4mph (on the treadmill) is still technically jogging (I average 5-5.5) so as long as I stay above that I feel I'll be okay. One "trick" a seasoned runner told me to try is to alternate the incline. I generally leave it at 1.5-2 depending on the machine and found when I start to "gas" if I drop to -2 for a minute or so I re-energize. Good luck, you can do it!

bostonwolf

Don't worry about it too much. I'm just starting week 6 and have a race in two weeks. Not going to finish the program before the race. I'm probably just going to do the race as 9 minute running, two minutes walking, etc etc until I finish. Or if I'm lucky whatever day I'm at in the program on race day will be similar to that!

FlannelMothman

Running slower seems like I'm cheating. I walk fast - I walk averaging between 4-4.5mph (somewhat comfortably). Running at 5mph would (and does) seem too slow.

monjacq1964

i learned to run at the Running Room. That program works you up to running up to 10 min at a time. I only ever run 10 min, walk one. I've done 4 10k races over the past year. Just do the best you can. It's a head game, more than anything else.

How is your breathing? i find that when i'm not breathing well, i dont run as well. Try counting your breathing. three count on the way in , three on the way out. Yoga helped me to learn to breathe.

WAHMto5

Like others have said it appears that you may just need to slow down a bit. From my personal experience and others I have read, the speed is a huge issue as many try to go to fast to soon. You should only be working on distance at this time and not speed. I am currently on W7D2 and I know I would hae not made it this far if I did not take it slow and steady. Speed will come in time;)

LorinaLynn

If you are running on the treadmill try shaking it up and running outside.

This. I've run many races up to 10k and even won a few medals, but I can't STAND running on a treadmill for any more than 10 minutes. Get outside, get some great music, and get going.

And so what if you walk a little? Since I got back into running after a stress fracture last winter, I tend to put in walk intervals every time I run, including when I race. It doesn't seem to have any major effect on my overall pace.

Here's some stats from runkeeper runs last summer. Here I ran the entire distance.



Here I included walk intervals.



Only four seconds per mile difference. So over a 5k, that would be about 12 seconds difference.

I even got first in age group and a 25:30 finish for a 5k with a couple walk intervals.

All that matters is crossing that finish line. Doesn't matter if you run as gracefully as a gazelle, or shamble like a zombie.