C25K: Body is willing, but fitness is shite!

When I was doing C25K, I read around on a lot of threads and different forums on people's progress. I think it's fair to say that most people struggle with Week 6 - it's fairly common, so not just you and your own personal levels of motivation.

My biggest advice is to really slow down. Not just a bit, but make a significant decision to run slowly from the outset of the first section of running.

It is far, far more important that you finish and complete the run intervals in full, rather than how far you go on your run. Keep telling yourself "easy jog, this is supposed to be an easy jog not an exhausting run".

Even experienced runners tend you start slower pace. If you're feeling OK in the last 5 mins of your run, then up your pace a tad. But if you're not feeling it, keep your pace slow. That's OK too. The most important thing is you finish all the timed sessions in full.

Trust the program too. Follow it through. I listen to the podcasts (on nhs website), so they have music as well as motivation. It helped me to keep going.

After this week you'll be running without a break every run. So it will be the same kind of run before and after your holiday. Personally, I probably wouldn't run on a weeks holiday (I might on a 2 week holiday tho). But I would expect to need to significantly slow my pace down upon return. Take about a week to build back up to as fast as you were, but keep doing the runs.

Yey, well done Team!

That feeling at the end of the 20 minute run is The Best - enjoy it. Your body can do this, isn't that amazing?!

Some people struggle in week 6. It's possible that the confidence you gain from W5R3 means you go out to fast for week 6 and so struggle to finish. Remember to SLOW DOWN on your next run, don't set your pace too fast.

Stitch is either food or hydration related. Try to run without a full stomach - both food and drink will fill your stomach and are not a good in large volumes in the hour before a run. Stay well hydrated over the whole day so you don't need tons of fluid before/during your run. I prefer to run on a completely empty stomach, having my meal and litre of water after finishing rather than before.

Well done!!!!

Well done! Trust the programme

Those hills will be your friend. Will be much better long term than the easy option!

Well done! 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️
I remember that utter exhilaration when I ran 20 mins for the first time too. I cried as well. I only started in April but I now run 3 times a week 30 - 40 mins, depending on the route. I'm loving reading pp's who say it's changed their lives. I absolutely hated exercise when I started but I absolutely love running. I'm off on holiday tomorrow and I've even packed my running shoes 👟
I find running with a friend the easiest. So busy chatting that the kms just pass and when I hit a hard patch they encourage me through.
When I'm running solo I vary what I listen to but I do enjoy a podcast - I have to be careful not to run to music that has too fast a beat as I end up running too fast too.
Finally I found that when I was doing a clubbercise class in the week my running fitness was much improved so after a few weeks break I shall be returning to that after my holidays to build my stamina back up.

Well done!!!!

Stitch - look at diet/hydration (are you eating too close to the start of a run?) or any other new factors in your abdomen?

Pay attention to,when it strikes - random or any common factors?

When it does strike, you could try stamping down hard with the opposite foot to the side it's on. Otherwise all you can do is slow down (walk if necessary) and breathe through it.

@catlover1987 you may need running shoes with supportive arches if you haven't already got some. Getting fitted with proper running shoes that stopped my feet rolling in did wonders for my feet and shin pain.

Music or audio book to stave off the boredom? Vary your route a bit maybe? I have recently finished the programme so am out in the world without Sarah Millican telling me what to do I have a playlist timed for the 35mins (warm up walk then run) and I've chosen cheesy songs that keep me going. You can do it for the twenty minutes, just keep going, you'll be great! If you wobble try and focus on why you're doing it - for example I'm at risk of a family health issue, so I sometimes visualise myself physically out-running that illness...and now that I write it down it sounds nuts! Works for me though.

I seem to be the opposite to most people - I'm on week 4 and finding the breathing fine, but my feet are in agony. If I could get on top of the foot pain, I feel like I could run for much longer.

Absolutely-Keep going, you’re doing brilliantly.

20 minutes is long enough to find a rhythm .

Keep it slow and enjoy 😊

Just keep going. I did the same thing last year and really enjoyed it. I remember pushing through the running for 5 mins and running for 10 mins etc. I have started again this summer and found that I can still run for 20 mins as I learnt with couch 25k last summer, but I remember too how much of this stage is psychological! My advice is just keep going. If you need to run somewhere different go for it. I think too maybe you just need to reach that point where you just run and keep running without thinking about it. That will kick in soon, and I think with that your boredem will pass. So keep going.

teameponine I did C25K after having nearly a year off due to injury. Prior to that I was running 18-20 miles in one go and feeling fine. I’ve been running for years and years.

I found C25K hard, had to repeat some weeks, and like you thought I couldn’t do 20mins continuously! I remember finding running for 7 mins hard. It’s completely normal to find C25K challenging. You can do it though, and in a few months time you’ll be flying! Keep at it!

I cried actual tears upon finishing W5R3. I cannot stress enough how significant that run is. From someone who could bearly run, to a "proper" run in less than 6 weeks. It's an awesome feeling, you will get it - everyone does.

Slow down!!

Use an app to measure pace eg Strava / Map My Run.

When I looked at an achievable half marathon pace after I'd slogged my way through C25K it was approx 12 minutes per mile and I'd been trying to run at 9.5/10 minutes - it was sooooo much easier when I slowed down!!

Every week I felt there was no way possible to do the next week. Each time I tried I managed it. If you can't do it, just repeat the last week and try again.

The breathing I had real problems with. I'm now at the end of week 6 and I'm no longer fighting for breath. The biggest problem I have now is boredom!

I had 7 1/2 stone of "baby weight" to lose. 6 has gone so far though, so getting there.

Well done on getting out there to do W4R1 today, you're getting to the most exciting part of the whole C25K program, so don't give up! W5R3 is when it all changes, that is "The Run" when you start feeling like a proper runner.

I’m doing C25K now, just finished week five, which was the first time I have run 20 minutes in my life (including at school) and I am more at the age of deciding I need to get fit/lose weight before I look blob like in my children’s wedding pictures!
I am the same as you OP, I don’t seem to have a problem with the muscles, but the breathing is holding me back. I have worked through this by slowing my running down. In fact I don’t think that I am any faster in the initial running sections than I am in the walking. I then find that when I get to the last run I can go fairly fast (in comparison) it seems as though my lungs have warmed up by then.
I have also found that taking a series of very deep breaths in the initial 5 minute warm up helps.
I am shocked that in the space of 5 weeks I have gone from struggling to run for 1 minute to running for 20 minutes! Keep at it, we have not helped ourselves by starting in the hot weather, so we should feel proud of the progress we have made!

Team- I’ve just started couch 2 5k too- done week 3 run 2 today! Am v scared of week 4! Have you started it yet?

I started C25k because in the aftermath of post-natal SPD finally clearing off, I was huffing and puffing everywhere. The CV fitness will catch up quickly. I agree about the first 20 mins being tough. I still frequently hate that stage even though I can do HMs!

People often do the early stages of C25k a bit to fast for their comfort level too. Slow down if you can. It makes it easier as the running builds up.