C25K help
levinemr2
Posts: 9 Member
Has anyone else done C25K? I've started and stopped about a hundred times, but I am currently stuck in week 4. Any advice on how to keep myself motivated? Anyone else just want talk about their successes or struggles?
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Replies
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Take it at your own pace! I just got home from W6D3, and I'm nowhere near in shape, and I'm not on track at all to complete a 5K in 30 minutes. However, my stamina is increasing, and later I can work on speed. Repeat days if you have to, but most of all, don't give up!0
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Motivation has a short shelf life. Discipline is how it is done. Commit to it and follow through.3
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I did C25K about a year ago. What really motivated me was signing up for a 5K race scheduled for 3 weeks after the program ended.
Personally I love running even though I'm naturally quite sedentary and getting off the couch is hard. But it took me a while to love running. I honestly think it was a combination of Week 5 Run 3 (which was a massive confidence boost because I did it!) and finishing that first 5K a full 4 minutes faster than I thought I would that really inspired me to keep going.
And now? Well, I'm still inclined to laziness despite loving running. So I'm signed up for at least one run a month for the next 6-8 months and will throw some winter races on my calendar once registration opens.
Keeps me motivated.
(Also, if you normally run on a treadmill - get outdoors if possible for at least some of your runs. It makes a difference.)3 -
I'm impressed! I can't even get out of week 1..0
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Week 4 is the hardest week.
Because you're essentially running twice as long as in the previous weeks.
You could repeat week 3, or you could shorten the 5 minute run. Or you could skip the second 5 minute run.
There's a lot of options for "week 3.5" But ultimately, what you really need to do is learn to SLOWWW down that 5 minute run.2 -
Another option - if your mind is trying to talk you out of running, just keep moving and put on your running clothes.
Then, while your mind is arguing with you, out on your shoes.
You won't regret it.1 -
CarvedTones wrote: »Motivation has a short shelf life. Discipline is how it is done. Commit to it and follow through.
This. And sign up for a 5k so you have something to train for.1 -
yup i just kept going forward. i am on the turtle team but i have run half marathons. and it all started with c25k2
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I second what @sarahthes recommends - I did similar. I ended up doing 3 years of monthly races at various distances to provide me with a focus. I knew I needed that deadline to push myself.
Also look into parkruns in your area as you can fit them into your weekly sessions (including the warm up and down).
General advice is to keep it slow, speed will come in time. Running is a gait not a speed.
Also, don’t forget that running isn’t for everyone - you need to work out whether you just need to get over that hump or whether to try something different. The best exercise is one you will do!1 -
I say to myself when my legs are sore and my lungs are burning that this current level of fitness is the worst it will ever be. Every run improves your next one.
I got stuck on C25K a good few times and I still can't/ won't run much further than 5k but I can tell you it gets better.2 -
I say to myself when my legs are sore and my lungs are burning that this current level of fitness is the worst it will ever be. Every run improves your next one.
I got stuck on C25K a good few times and I still can't/ won't run much further than 5k but I can tell you it gets better.
That's true up to a certain point, a 5 mph run will get easier when you get to the point where you can sustain a 7 mph run. But a max effort run will always suck, and that's ok, because that's racing not training.0 -
If you’re not motivated to do c25k you don’t have to do it. You don’t have to run. Try some other activities and find one you enjoy.1
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stanmann571 wrote: »That's true up to a certain point, a 5 mph run will get easier when you get to the point where you can sustain a 7 mph run. But a max effort run will always suck, and that's ok, because that's racing not training.
Your fitness level gets better, not necessarily the physical experience
But it doesn't feel as bad physiologically to struggle with the 7mph run!
A 5 minute jog used to wipe me out like an 8.5min mile does now but I certainly don't hate it as much!1 -
stanmann571 wrote: »That's true up to a certain point, a 5 mph run will get easier when you get to the point where you can sustain a 7 mph run. But a max effort run will always suck, and that's ok, because that's racing not training.
Your fitness level gets better, not necessarily the physical experience But it doesn't feel as bad physiologically to struggle with the 7mph run!
A 5 minute jog used to wipe me out like an 8.5min mile does now but I certainly don't hate it as much!
TRUE! I still look and feel like I'm dying, but I'm not angry on top of it all.1 -
stanmann571 wrote: »I say to myself when my legs are sore and my lungs are burning that this current level of fitness is the worst it will ever be. Every run improves your next one.
I got stuck on C25K a good few times and I still can't/ won't run much further than 5k but I can tell you it gets better.
That's true up to a certain point, a 5 mph run will get easier when you get to the point where you can sustain a 7 mph run. But a max effort run will always suck, and that's ok, because that's racing not training.
I got into running longer and longer and did a half marathon. Yeah, max effort to get to the next milestone is always hard. But once you push through the pain you discover a whole 'nother universe of pain...
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CarvedTones wrote: »stanmann571 wrote: »I say to myself when my legs are sore and my lungs are burning that this current level of fitness is the worst it will ever be. Every run improves your next one.
I got stuck on C25K a good few times and I still can't/ won't run much further than 5k but I can tell you it gets better.
That's true up to a certain point, a 5 mph run will get easier when you get to the point where you can sustain a 7 mph run. But a max effort run will always suck, and that's ok, because that's racing not training.
I got into running longer and longer and did a half marathon. Yeah, max effort to get to the next milestone is always hard. But once you push through the pain you discover a whole 'nother universe of pain...
Did my second annual 10K this year. Beat last years 71 minutes with 65 minutes. Weather wasn't cooperating, gear wasn't cooperating, and due to work travel I lost 3 of my last 4 weeks of pre-race conditioning. I'm trying to figure out if I can shoehorn training for a half into the next few months.1 -
I bought the C210K app and figured that I'm doing have the training by going for a 5K! But seriously, I agree with CarvedTones that it does take some discipline. Motivation isn't always enough. I worked at a running shoe store for 6+ years before I started running. Never ever thought I would ever run, but I was determined to do it once I fully committed to it. Listen to your body are my biggest words of advice.0
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stanmann571 wrote: »CarvedTones wrote: »stanmann571 wrote: »I say to myself when my legs are sore and my lungs are burning that this current level of fitness is the worst it will ever be. Every run improves your next one.
I got stuck on C25K a good few times and I still can't/ won't run much further than 5k but I can tell you it gets better.
That's true up to a certain point, a 5 mph run will get easier when you get to the point where you can sustain a 7 mph run. But a max effort run will always suck, and that's ok, because that's racing not training.
I got into running longer and longer and did a half marathon. Yeah, max effort to get to the next milestone is always hard. But once you push through the pain you discover a whole 'nother universe of pain...
Did my second annual 10K this year. Beat last years 71 minutes with 65 minutes. Weather wasn't cooperating, gear wasn't cooperating, and due to work travel I lost 3 of my last 4 weeks of pre-race conditioning. I'm trying to figure out if I can shoehorn training for a half into the next few months.
I was pretty much a 6 mph plodder (don't run now due to knee issue). I did a 10k in pretty similar time and a half marathon in 2:08, which is actually a whisker faster than 6. It actually gets easier to extend because you are running long enough to get in the zone. It took months to get to running 6 miles at a time, then only a few weeks before I ran 10. 6 miles became my normal exercise run and I was mostly kidding about the pain; after a while I could get up an hour early, run 6 miles, shower and then feel pretty much like any other morning. It gets much easier. There is still some pain pushing into longer distances.1 -
Stick with it. I'll fill you in also on a little secret that all runners know - lean in close and listen....
The first mile (or 10ish minutes) always svcks. It takes a bit for the body to warm up and loosen up. If you are older maybe more so. When you are first getting back in shape you live in the svck. You have to have discipline and trust that your body will adapt and it will get better. It will. Just do the work.
The flip side is though that if you really hate running - then don't. Ride a bike, walk, swim, till your garden by hand, or whatever is more fun.5 -
CarvedTones wrote: »Motivation has a short shelf life. Discipline is how it is done. Commit to it and follow through.
I'd disagree with this. To an extent commitment is just one form of motivation anyway, so it becomes a question of how to do that.
Run with others, keep increasing the challenge, book events. These are all different ways to do it.
Equally, in this instance, it's about framing the challenge in a meaningful way.0 -
Has anyone else done C25K? I've started and stopped about a hundred times, but I am currently stuck in week 4. Any advice on how to keep myself motivated? Anyone else just want talk about their successes or struggles?
What I'd suggest is that W4 isn't about motivation, it's about reflecting on where you are, and what progress you've made.
Rather than thinking about this being a long run, think about it as missing out a short walking break.0 -
I’ve been stuck on week 4 loads of times as well, which made me quit the program.. but then I decided to just go for it, started from w4 again - slowed down a bit during the running parts and now I’m at W7, D2!
My motivation/discipline comes mainly from the fact that I really want to finish this program and be able to run a 5k. (i’ve restarted this program way too many times..)
I also signed up for a mud run, which is only a few weeks away and I want to be as ready as I can be!0 -
MeanderingMammal wrote: »CarvedTones wrote: »Motivation has a short shelf life. Discipline is how it is done. Commit to it and follow through.
I'd disagree with this. To an extent commitment is just one form of motivation anyway, so it becomes a question of how to do that.
Run with others, keep increasing the challenge, book events. These are all different ways to do it.
Equally, in this instance, it's about framing the challenge in a meaningful way.
From time to time, I would go through the motions with zero motivation, but I would make myself do it and it helped me improve.0 -
This doesn't seem to be mentioned yet. Have you tried to slightly slow down your pace? You haven't mentioned the pace you are running and many beginners try to start too quickly.
After completing C25K, you'll be able to run for 30 minutes straight. It's doubtful and not likely that you'll run 5K in that 30 minutes. Maybe around3K.
Other than that, you'll get better by putting miles under your shoes. It takes time; patience is required. You're doing great. Just keep with the program; repeat days as required, slow down. It'll fall into place.0 -
CarvedTones wrote: »MeanderingMammal wrote: »CarvedTones wrote: »Motivation has a short shelf life. Discipline is how it is done. Commit to it and follow through.
I'd disagree with this. To an extent commitment is just one form of motivation anyway, so it becomes a question of how to do that.
Run with others, keep increasing the challenge, book events. These are all different ways to do it.
Equally, in this instance, it's about framing the challenge in a meaningful way.
From time to time, I would go through the motions with zero motivation, but I would make myself do it and it helped me improve.
So what made you go through the motions? Why you bothered, is the motivation.
About a month ago I did a double; 50K, followed by a marathon the following day. Twenty miles into the marathon, I was on fumes. It's a similar thing, what motivated me to get up and do the marathon, and what motivated me to keep going? Two different things, but in the context of the originator the are many parallels. What's the why?0 -
I'm on week 8 of the c210k. I very rarely think "I want to run, I'm looking forward to this, let's go". But I KNOW when I'm done I will always think "I'm so glad I did it". Whether it was great or it was awful, I'm always so glad I'm done. I just focus on that feeling of getting in, having a shower and getting to make a big bowl of yoghurt and fruit with the calories I earned. That's where my motivation lives.3
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MeanderingMammal wrote: »CarvedTones wrote: »MeanderingMammal wrote: »CarvedTones wrote: »Motivation has a short shelf life. Discipline is how it is done. Commit to it and follow through.
I'd disagree with this. To an extent commitment is just one form of motivation anyway, so it becomes a question of how to do that.
Run with others, keep increasing the challenge, book events. These are all different ways to do it.
Equally, in this instance, it's about framing the challenge in a meaningful way.
From time to time, I would go through the motions with zero motivation, but I would make myself do it and it helped me improve.
So what made you go through the motions? Why you bothered, is the motivation.
About a month ago I did a double; 50K, followed by a marathon the following day. Twenty miles into the marathon, I was on fumes. It's a similar thing, what motivated me to get up and do the marathon, and what motivated me to keep going? Two different things, but in the context of the originator the are many parallels. What's the why?
Actually, I tend to obsess about things and at that time, running was an obsession. Until I ended up getting knee surgery. Walking is now an obsession and SUP paddling is quickly becoming one. I enjoy most of my outings, but I paddled over 5 miles alone in the rain a few days ago just because I had decided that was going to be a SUP day. When a planned outing was cancelled because of weather, I went anyway. Stubborn obsession.1 -
I'm about to do W1D3 Later after work. So far I have been doing it on a Treadmill. So I can keep my walking at 3.1 MPH and my running at 6 MPH.
If I am unable to complete a work-out I plan on repeating it.0 -
CarvedTones wrote: »MeanderingMammal wrote: »CarvedTones wrote: »MeanderingMammal wrote: »CarvedTones wrote: »Motivation has a short shelf life. Discipline is how it is done. Commit to it and follow through.
I'd disagree with this. To an extent commitment is just one form of motivation anyway, so it becomes a question of how to do that.
Run with others, keep increasing the challenge, book events. These are all different ways to do it.
Equally, in this instance, it's about framing the challenge in a meaningful way.
From time to time, I would go through the motions with zero motivation, but I would make myself do it and it helped me improve.
So what made you go through the motions? Why you bothered, is the motivation.
About a month ago I did a double; 50K, followed by a marathon the following day. Twenty miles into the marathon, I was on fumes. It's a similar thing, what motivated me to get up and do the marathon, and what motivated me to keep going? Two different things, but in the context of the originator the are many parallels. What's the why?
Actually, I tend to obsess about things and at that time, running was an obsession. Until I ended up getting knee surgery. Walking is now an obsession and SUP paddling is quickly becoming one. I enjoy most of my outings, but I paddled over 5 miles alone in the rain a few days ago just because I had decided that was going to be a SUP day. When a planned outing was cancelled because of weather, I went anyway. Stubborn obsession.
That makes sense. For some people that's enough, for others a more extrinsic aspect is useful.1 -
well I did 2 days and couldnt finish due to knee and other issues it caused. I tried again and those things happened again so I decided running is NOT for me lol.but stick with it if you arent having any other issues then keep going,0
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