Couch to 5K

Newbie to running

Hello everyone!! Have found this forum by accident, just wanted to see how many others were out there doing the program and were struggling! Started 4 weeks ago but have ran week3 twice as w3r3 was terrible and really hard work, was unsure if it was because I gave blood in the middle of w3 but reading your posts it seems like you sometimes can just have a bad run!

Am going to do w4r1 tomorrow, any hints and tips? I still feel like I'm struggling to run the 3 mins so the jump to 5 mins frightens me quite considerably!!

I'm quite a fast walker so just wondering if I should slow down to try and pace myself a bit better?

All help appreciated I'm determined to finish the program however long it takes

7 Replies

I was in the same boat, wk3r3 was awful and just didn't feel ready to step it up, however I did wk4r1 and really enjoyed it!! Have belief and just take it one step at a time! Good luck x


I have just started again after 20+ years when I ran 10k's. Remember going out one day after giving blood and felt awful, had to stop, worst run ever. Anyway here I am starting after a long break w2r1 done. Good luck with your next run.


Slow and steady...listen to your body when you feel to tired or winded slow down but don't stop. doesn't matter how slow you jog right now you just want to work on stamina even if you jog slow as a walker and yes pace yourself. YOU GOT THIS!

1 like

I also found w3r3 really hard work. Legs were like lead. But as I had completed it, albeit very slowly, I carried on to w4 and have enjoyed all my w4 runs. I try not to think about what's coming next, just take each one as it comes. Good luck.


You are in charge, no gym teacher threatening you with a bad grade, if you feel like you want to master a particular run before moving on, it is your choice. If you want to consider it not so bad as to hold you back, your choice too!


I felt exactly the same. I found the 3 minute runs in week 3 hard work and thought I'd never be able to manage 5 minutes without stopping, especially as in week 4 you get less walking time to recover between runs. I did 5 week 3 runs in total and after telling myself all day yesterday that I'd never do it, I actually managed W4R1 this morning.

I chose as flat a route as possible and took it really steady and I was amazed that I was able to actually do it! My advice is to give it a go - you'll be surprised how weeks 1 to 3 have prepared you for week 4. Remember to go at your own pace - it's not a race or a competition. Good luck and let us know how you get on!


Thank you everyone for all your support! Got up at 8.30 this morning and completed wk4r1 and it wasn't as bad as I thought. I think it helped that I managed to run on the road and not up and down the paths. Looking forward to Tuesday now for next one! X


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