Couch to 5K Running Program (C25K)

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If you are on week 4 or 5 and struggling...

likitisplit
likitisplit Posts: 9,420 Member
in Social Groups
Slow down!.

I'm so excited for you and know you can do it. Many people quit in week 4, it's where this starts getting real. But in just a few runs, you will be through week 5 and that's a major milestone. You are so capable of this...if you just let yourself slow down, relax, enjoy the experience of becoming a runner. Trust your training. You are awesome!

That is all

Replies

  • StephFork
    StephFork Posts: 182 Member
    Thank you! I needed to hear that for today's run! It's only day 1 of week 5 so I'm actually looking forward to it. It's the other 2 days I'm not super confident about but I'm excited to have them under my belt. I've never made it past week 5 so I'm determined to do it this time!
  • teamAmelia
    teamAmelia Posts: 1,247 Member
    :laugh: When I saw the title, I said, "Slow down." You should add that to the description of the group.
  • Mamakatspokane
    Mamakatspokane Posts: 3,098 Member
    :laugh: When I saw the title, I said, "Slow down." You should add that to the description of the group.

    :flowerforyou: :drinker:
  • sinca21
    sinca21 Posts: 41 Member
    Great advice, thank you. I'm in Week 5 and it's honestly more mental than physical right now. Just the idea that I could run 5, 8, 20 (!) minute segments after being pretty sedentary just over a month ago.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Isn't it the best thing ever? If you told me that I would be a runner this time last year, I would have laughed at you.
  • Putcake
    Putcake Posts: 93 Member
    I agree!!!! I tried going faster, and just ended up cramping and having to stop. I slowed down and let my body determine my pace. I was surprised when I ran my first 5k that my pace was a new PR - 11:37. And yesterday, I set out to run 2 miles - it was getting dark and I didn't want to be out for a long time. And I shaved 10 seconds off my time - without even trying!

    Consistency is the goal - speed will come later!
  • exmsde
    exmsde Posts: 85 Member
    I skipped almost a week between Week 4 Day 1 and Day 2 because of a cold. WOW, was day 2 difficult. I almost had to bail out in the middle of the second 5 minute segment, but pushed through to the end. Now I feel great about it.

    I did slow things down a bit given the time off, but hopefully I can push my speed up when I do day 3.
  • likitisplit
    likitisplit Posts: 9,420 Member
    I agree!!!! I tried going faster, and just ended up cramping and having to stop. I slowed down and let my body determine my pace. I was surprised when I ran my first 5k that my pace was a new PR - 11:37. And yesterday, I set out to run 2 miles - it was getting dark and I didn't want to be out for a long time. And I shaved 10 seconds off my time - without even trying!

    Consistency is the goal - speed will come later!

    Race day magic is wonderful! Great time, BTW!
  • Bourgie
    Bourgie Posts: 9 Member
    I am on W4D2 and am struggling I am strongly considering repeating this week. I probably should add that I have started this program numerous times. I am using this as a winter treadmill run. I ran/walked my 7 or 8 1/2 marathon in September and probably took it too easy in October. My immediate goal is to move away from run/walk for shorter distances and run a faster 1/2 marathon.

    I think I will try to slow down, and use my heart rate as a gauge for my pace. Does anyone have any suggestions for walk and running heart rates?
  • likitisplit
    likitisplit Posts: 9,420 Member
    Dr Jack Daniels is the expert on that. He's written several books on the subject. I judge effort by feel - remember these runs are supposed to be easy. If you've walked that many halves, you might want to try Coach Jenny Hadfields half marathon run/walk training program. It'll build your running base but the goal is never a straight run.

    And almost everybody struggles in week 4.
  • Itsjustme86
    Itsjustme86 Posts: 116 Member
    I just did week 5 day 1 and I have no idea how after the next run I am going to be able to run 20 minutes! Feeling really nervous about this! Mostly I think its mental! So glad to read people have got past it!
  • likitisplit
    likitisplit Posts: 9,420 Member
    I just did week 5 day 1 and I have no idea how after the next run I am going to be able to run 20 minutes! Feeling really nervous about this! Mostly I think its mental! So glad to read people have got past it!

    The funny thing is that running a 10k was less of a big deal than those 20 minutes right there. Go slow and you'll be ok.

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