I've been doing a Couch to 5k program and I can't seem to complete/advance past week 4 & I'm starting to feel so frustrated. The whole idea of the program is to help build running stamina so I'm not sure why I don't feel like I'm improving. Is it all in my head? Is there something else I can be doing to improve? Maybe try increasing my run time in much smaller increments? I also Have been doing barre videos combined with yoga about 6 days a week (i run two) & I see improvement in those areas but I just don't see it with my running. It makes it harder to keep doing it when I feel like I'm not getting better. Any advice?
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Hey! I am doing C25K for the second time in my life and I'm currently in the middle of week 5. No advice but I agree the jump between 4 and 5 is a big one and it's not so easy. To me so much of this program is mental, though, too!!
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Try concentrating on your breathing and doing it at a slower pace. What are you struggling with the most? Are you getting cramps? Knowing exactly what your struggling with might help!
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Running is very, very mental. I try to focus on small milestones while running - whether it is just getting through the next song, getting to the next stop sign or getting through the next mile.
Also, could it be a pace issue? Are you running too fast in the beginning and running out of gas for the end? Try to be steady and consistent.
If you stick with it, it will get easier - I promise!
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I would try increasing your running to 3x a week. I've never done the couch to 5k program, but find that if you want to see any improvement in your running, whether it be speed or endurance, you'll need to do it 3x/week. I would cut back on one barre/yoga workout and do a run instead.
Also, running is a big mental game. For me, it was all about getting past those first 10 minutes. Try to start off slow...it's easy to get discouraged if you start off fast and lose steam. Good luck!
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@Mrs. Sunshine: honestly, I did the program 7 days a week because I could have NEVER advanced to the next week with only 3 days of practice. You could always stay another week at 4.
Also- it is so mental. If I think about it too much, I tire myself out. What helps is music! I get into the music and forget everything. I like music with meaning to it, not just "cardio" music. I like to get lost in a song's meaning so I don't feel the running as trauma but as healing instead!
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You're not running enough . . . 2 days a week isn't going to cut it. It would be one thing if your other activities were more dynamic (say, like kick boxing, interval training, or even elliptical cardio), but with the activities you have listed, you need to put more days into running.
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Oh I didn't even think of the days of running aspect, how does couch to 5K work?
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Thank you all! I will definitely increase the number of days a week I run & try to focus on smaller "mini" milestines.
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@psw27: you're supposed to do it 3 days a week but my schedule is hard for me to do it more because in southern Texas running is best left for morning (a gym membership isn't really in the budget so no treadmill running for me!) & it's really hard for me to find time on a third day but I'm going to try!
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@psw27: I do the same thing and it helps me sooo much!!!
I mostly run on the treadmill so I will say, "you know, I've been running at this pace for five minutes... I bet I could increase by .2 mph." And it makes a difference! I have gotten up to 1.5 miles straight without stopping (at only 4.5-5mph but it's a huge accomplishment to me!), and only by setting those little goals, pushing myself a tiny bit further... "well I made it one mile - why not go another .10" I get to 1.1 and then think, just go the extra .15 to do a mile and a quarter and those little things make a huge difference.
I'm still nowhere near an accomplished runner or where I want to be but I've made huge improvements!! you can do it! I looked at the program and you're right, that week 4 to week 5 is pretty tough. I would focus more on the distance at this point than pace. I know I can never go more than 5mph without getting a terrible side cramp that really hinders me - so I'm sticking with that for now while I build up my endurance and pace.
good luck! If you want to be support partners for running just wall me! I have a hard time running more than 1-2x a week and need to do it more.
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I"m doing C25K right now for the second time. I agree with others to try increase the number of days per week. I think the first few months of running are really challenging, and running is always a mental game for me. The trick that works best for me is to listen to a fast-paced audiobook while I do my workout. That way, I focus on the story, and not on how many more seconds I have to run, how tired I am, etc.
ETA: I've always heard that "miles on your feet" is more important than pace when you're building up your running base. If you're trying to run as fast as you can during the runs, maybe slow it down a little and get through the next couple weeks of workouts. It might help mentally, too.
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@mrs. sunshine you can do it! Running is such a great sport, I hope you stick with it.
@mrs. pen woohoo! Good for you!! I totally agree, running teaches you the power of small increases and small victories. .1 turns into another mile before you know it! I went from barely being able to run a mile to happily completing 3 half marathons, stick with it!
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@Mrs. Blue: I do similarly! I sometimes listen to podcasts
I lost my arm band though for my phone so I need a new one.
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You could try the Galloway method, I did it for my half marathon and ended with a good time, never thought I would be able to run 13 miles! I would run 4 minutes, walk 1 minute. Running is mostly mental so it really helps to break it up.
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@KelLeeLeee: oh I think I like that because 4min intervals are usually when I start to feel beat.
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I agree- increase to at least 3 days a week, and if it gets hard, slow the pace down. I remind myself that I am lapping everyone who is on the couch.
I lost my arm band though for my phone so I need a new one.
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