Couch to 5k Running

nottslass_2

juno wrote: »

I feel awful.

I've just come back from run 3, and during the 6th interval I couldn't run any more. I didn't want to, but I just stopped and walked the last 5 seconds or so. I feel like such a failure.

Come on,whats five seconds ? remember that you've done really well so far, so don't let it put you off.If it happens again why not just add a few more seconds of running half way through your 5 min cool down.

~daisy~_2

also you prolly find that you have been starting to run before he says go so they all add up too
actually thats what im trying to do now - run as soon as i hear him talk and add a few more seconds on at the end of the earlier ones when its still feeling ok - this way im hoping the transition to the longer runs might not be quite so tough - think im deluding myself a little tho !!!! lol

WomBat_3

juno, you are not a faliure. Instead of sitting at home doing nothing, you have taken a big step and have chosen to take the plunge and go out and run, and have done it 3 times. In my book thats a big achievement!

Remember that the training plan being followed here is a "one size fits all" plan with no allowances for differing people. And people come in all sorts of shapes, sizes, fitnesses, weight and ages. Some people will find the plan easier, some find it harder.....and so not being able to follow it exactly to the letter doesnt mean a thing! Follow it in general but take an extra days rest if you need it, repeat a session if you need to, extend the walking periods if you like.

Its difficult for beginners to judge what pace to run at, often leading into disillusion that they cant do it. I can only echo what has already been said a few times already, that is to go slower than you think you should, and when I say slow, I mean S-L-O-W.

Idealy with interval training, you should be doing all the repetitions at the same pace/effort. The last effort should be as fast as your first. That means if you are finding the first rep ok, but then find it increasingly harder and slower until you come to a screeching halt then you are running too fast. And when you do walk recoveries, walk as slow as you like. The idea is to recover and get your heart rate and breathing back down so that you can attack the next rep with the same energy (ie it should be equal effort throughout the workout), if not then slow down the running bits some more!

And if you have to slow down so much that it turns into a power walk, then so be it, you can only exercise within your own fitness levels, but your fitness WILL improve and you WILL get faster over time.

Or another way to look at it is to try not to think if you can hold you normal running pace for the, say 20 minute session (and dread it), but to think, right, I have to run for 20 mins, what pace do I need to slow down to so that I can finish it comfortably (and enjoy it!).

Happy running!

~daisy~_2

WomBat wrote: »

Or another way to look at it is to try not to think if you can hold you normal running pace for the, say 20 minute session (and dread it), but to think, right, I have to run for 20 mins, what pace do I need to slow down to so that I can finish it comfortably (and enjoy it!).

Happy running!

thats a really good way of thinking about it - we should all remember this

thx !!

webitha

wombat you really are a pearl of wisdom, that was lovely to read

nottslass_2

when you have a day that you feel able to run a bit more (you will have them,I promise) At the end of your run ,stick your favourite track on and run along to that. Mines Van Halen's "Running with the Devil"


Good Luck to us all & happy running

Drea

So off out I go for my run which will kill me, in the freezing cold, pouring rain and crazy wind. Can you tell I'm so looking forward to it :rolleyes:

Drea

And after all that moaning, it was fine my best run of week 2 yet I didn't get too tired out like before, I kept it slow and the cold stopped me getting hot (although my ears never warmed up any!).

That was supposed to be my last week of week 2 but I don't think I could do week 3 yet. Mind you, I said the same about week 2.

Keeping_Motivated

Hi everyone

I didn't get time to go out this morning so I have just done it now in the dark AND the pouring down rain...:eek:

It was ......ghastly AGAIN I have got changed into dry clothes and I'm still sat here feeling really cold to the bone....:o

That was run 3 of week 1 so I think I will definately do another week of week 1. I actually manage the 60 second runs okish but it takes me what seems an age to recover so I'm breathless for the first 60 seconds of the recovery :rolleyes: does that make any sense?

So even my moaning hasn't improved yet :rotfl: Sorry

~daisy~_2

lol your moaning is great !!!

see now this is why i feel like im cheating a bit cos im doing my runs in a nice dry air conditioned gym - not getting wet cold rainy and muddy