Couch to 5k, why is it getting harder and not easier?

[Fantasisa]

I've been doing Couch to 5k since the first week of lockdown and I've been stuck on Week 6 for about three weeks. I am only doing Run x 10, Walk 3 and Run x 10 and each time I do it it feels harder, not easier and more of a slog to get finished.

I was stuck on Week 5 for ages too until I managed the one 20 minute run in there but I can't imagine doing that again now. What am I doing wrong? I slowed down to be able to run longer. I run 4-5 times each week and I'm doing most weeks more than once because I do find it hard.

I would have thought it would be starting to feel easier by now, any advice is very welcome.

I did Couch to 5k three years ago and have just restarted again this week.

The plan suggests only 3 runs a week, so if you're doing 4-5 runs a week then your legs probably aren't getting the rest they need between runs in order to recover.

My advice would be cut back down to the 3 runs suggested and see how it goes.

Good luck!

Thanks @fairineouf. I do more to be able to cope with them.

How are you finding the programme now you have restarted?

Are you taking in enough calories?

Oh yes! Sadly that is not the problem, @AWaspOnAWindowReturns.

I think you need to try more recovery time as well - at least one day between runs and sometimes 2. And slow down even more!

In the run stages, are you running fast, or as slowly as possible?

I remember when I started out I used to really run the run sections, them when they became longer I kind of gave up

Trick for me was to run the run sections as slowly as possible whilst still running iyswim - I could walk faster than my slow run. By doing this I could get through the run sections and build my ability to "run" for longer chunks of time. Over (a much longer) time, my speed improved too although I am still incredibly slow I can run about 8k without stopping.

I agree you absolutely need the recovery time, especially when you’re starting out. Go down to 3 days a week to let your body rest and see how you get on.

Are you logging it, I did c5k ages ago and if you use an app or a heart rate monitor you can see where the improvements are.

I’d get back from a run, feeling it was really hard and I was getting worse then look in details and realise my pace had improved, or my heart rate, or it was slower but I’d done more inclines.

Think of it as a run in the bank, the heat will impact on performance or if you’re a bit unwell too, or hay fever, so many factors can influence the individual run, it does not mean that you’re not improving.

Also keep it going, I say that as a c5k graduate who will be repeating week 1 again next week as I’m 3 stone heavier than last time I did and really let it all go.

@Fantasisa - day 2 of week 1 will be later on this evening for me. I found the first minute running challenging but settled down after that. My glutes ached a lot yesterday but are fine today. Am easing myself back into running gently - if it takes 3, 4, months or longer then i'll take it as slowly as I need to.

There's a dedicated thread on the Exercise board with lots of very helpful advice from beginners to seasoned runners so well worth asking there.

I’m also on week six and really recommend just doing the three runs per week. I run on Sundays, Tuesdays and Thursdays and haven’t had to repeat any weeks despite being overweight and generally unfit. I’m not saying it’s easy, but it’s doable.

I'm on week four and I think if you are following the plan you should follow it. The days rest is part of the plan and important.

@ItsAllGoingToBeFine I used to go faster and I even remember fondly one earlier run many weeks ago when I sprinted the final bit of a run as I still had some energy in the bank. I can't imagine that now!

Now I go very slow, I still sweat but I find it so hard. And I find it hard even when I've had rest days. But maybe I need to be more consistent on the days I go. I can cope with not progressing but to feel like it is harder is very disheartening.

Sweat might be because of the heat which was definitely a problem during one run but now I am going out later so it isn't. And also because of my weight.

@billybagpuss I log most of them on Strava. The route is always the same.

I just finished the program, and I found the two 10 minute runs the hardest. Don't stick they're repeating them, move on.

Stick there*

I've been doing C25k for over 2 years now and still can't consistently run for long amounts of time. I just don't think everyone is a runner.

I can run 5km but only if I do it once a week and really painfully slowly and there are times I can't do it. Tip tops from me

1. Stop worrying about the walking and just do the overall time it tells you to do
2. If you feel you can't do it, really slow down. Like REALLY slow down. I can only do 5km if my first km is in 8 mins. Any faster, and I know I won't make the end. What you can do is if it starts feeling easy, speed up. But really if you are struggling getting to the end, really really slow down so you feel that someone might overtake you walking! You'll be amazed at how much energy you conserve and can then go quicker.
3. I'm an asthmatic - and conditions REALLY affect me. So check if anything impacts you.
4. I tried running more than 3x a week and I just can't do it. It slows me down and makes me less effective.

I run C25k programmes with our running club ..I’d suggest the following.

• Don’t be so hard on yourself and don’t expect miracles - the reason you always find it hard is because you are always pushing yourself (Which is good). I can run but it often feels sheer hard work and (apparently) so much harder than its been before! Unless you are running at a super easy pace It will be hard ..thats the point 😀. It doesn’t go from hard to easy over a week , that takes much longer..the point is you are extending your hard work limit.
• stick to the 3 times a week , you’re not giving your body time to repair and recover - the whole programme is designed around effort/recovery so by missing part of that out you’re making it harder. If you want to keep moving make it a recovery session a walk or a super slow pace. I know it feels like its a waste of time, but it’s not.
• Don’t underestimate the heat, even running in the evening is a lot hotter than you have been used to. Make sure you are drinking lots throughout the day as you will be dehydrating more than previously.
• Mix it up ! You’re bound to be bored always doing the same route.. preferably find a new route, take a child (running or walking), run in the park , go out and back whatever it takes to add a bit of interest .it makes the time go faster if you’re distracted and the pain seems less. If you can find some one to run with (2m apart obvs) the thats fantastic

Lots of people believe all runners love it and its easy .. thats often not true , I often only love it when its over 😀

3x 10 mins is 30 mins of running. That will be the outcome of the programme. You just have some extra time built in to catch your breath... so you're actually spending more time moving than you will at the end!

It actually gets "easier" from this point in that running time decreases, just with less walk breaks.

Slow down.

Rest.

Try an earlier one and see if it feels easier in comparison.

Running in heat is draining. Keep to early mornings or evenings. Make sure you're well hydrated, fluids and salts.

Thanks everyone. The route is the only viable one during lockdown and it is large and grassy so feels like the best bet at the moment. The DC do come and sometimes run way more and further than me, other times do handstands/throw balls around.

@Duckyneedsaclean I have looked ahead in the programme and I'm scared which is definitely part of the reason I'm stuck. But perhaps doing the same over and over is causing boredom/plateauing too. I do keep thinking that if I feel like carrying on at the end of the first ten minutes I will but I never do!

@Tootles2 That's all excellent advice. I'm VERY thirsty during my runs and can't wait for the walk bit to glug some water (I leave it at the start point and loop back round for it) so drinking more during the day could help with that.

You should need to drink very little while running, sometimes you need to wet your mouth especially while it's hot, but it doesn't take much. The useful bit is drinking enough beforehand. Drinking too much while running or immediately befiore means your body is trying to process that at the same time.

@Fantasisa I was terrified too! The longer runs are definitely daunting, but take it slow and you'll get there. I think with the 10 mins you naturally run faster than you would in the 20+ ones and it's more exhausting.
Finding some up beat encouraging music really helps too.

Are you fuelling properly before you run, and what time of day are you going out?
Personally, I find exercise much much easier in the morning and before breakfast. I drink plenty of fluids and eat breakfast within an hour of finishing. However if you're going out in the afternoon or evening you should have a decent snack 45 minutes before such as a banana or protein shake (low cal)

I found music annoying! People bleating on about love affairs while I was struggling through a couple of minutes of running. I listen to audio books now as they seem to distract me a bit more.