Couch to 5K
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On week4 did run2 - seen what week 5 has in store, scary!

I'm morbidly obese, have back and hip issues and have never really enjoyed exercise, but 3 and a half weeks ago I decided to start the c25k to get fitter and healthier and hopefully also perhaps lose some fat!

Week 1 day 1 - managed to do it, was very hard, but was well pleased with myself.

Afterwards my legs ached a lot.

But after that my legs haven't ached at all, which im pleased (very pleased) but very suprised at.

Anyway, I do my last run of week tomorrow morning, then I have the daunting week 5 to do, still can't imagine being able to jog to 20minutes non stop by the end of next week.

Anyone else feeling the same way?

Anyone just finished week 5 and did the 20 minutes non stop for the first time? And did you feel the same as I do in week 4?

9 Replies

I do my last run of week 4! Sorry somehow missed the 4 off of the post


I think most every approaches week 5 with some trepedation! I, for one, never imagined that I would be able to do it, but, the program works...

It's scary, but if you have managed all the runs leading up to this run, they you are ready for it. Take it slow. Start slow and if you start feeling tired, slow down some more! You'll do it.

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I think everyone feels the same when they see what the last run of the week has in store for them. However if you have come this far in the programme your body is getting itself used to the exercise and you will surprise yourself with what it can manage.

Take it slowly - my initial pace for these longer runs was barely quicker than my warm up walk, you will manage it and you will feel amazing afterwards!


Thanks so much for your replies, I'm sure your right, I feel great now after just completing week 4 yippee!!!

When I saw week 4 in week 3 I didn't think I would be able to do it, but now I have - I am amazed but also really pleased :-)

Still 20 minutes no walking seems daunting 😏. I'm looking forward to be able to do that already :-)

Thanks again for your replies :-)


I could not believe when I did week 5 run 3 I would be able to do 20 minutes but I did it. It just sort of work by itself really. Just don't listen to the gremlins. You can do it. You will see. Tell us your feelings once it is done. I would love to know.


I just did W5R3 a couple of days ago. Like a lot of other people, I have made a point of not looking to see what the next week has in store for me until I am just about to start it, and I knew that W5 had 3 different runs, so I checked to see what each one entails. The 20 minute run is as much of a mental challenge as a physical challenge. I think it is designed to get you over the mental barrier that running for a few minutes is OK, but anything longer is just too much for us at this stage.

Before you do it, it does seem rather improbable that you can go from two 8 minute runs in W5R2 to one 20 minute run in W5R3 after just 5 weeks' training, but it really is achievable. I have tried to approach each run with the positive attitude that yes, I CAN do this, the program has been devised for people just like me, and thousands of other people have successfully worked their way through it, and if they managed it, then so can I.

Once I had got my running kit on, I looked at myself in the mirror and said to myself, "Right then, you look like a runner, so go out there and run like a runner." Admittedly, I couldn't say that without laughing at myself, but it worked.

My husband came out to cheer me on at various points around my course. Each time I saw him I was torn between swearing at him for looking so serene and encouraging, or throwing up because I was going through the hardest 20 minutes of my life. I settled for a weak smile and appreciative thumbs-up.

Don't be scared of it. Think positive thoughts, and focus on how good you will feel when you hear Laura telling you to stop. I was elated at having done it, and I am sure you can do it too. Please post again when you have done it, then you'll be the one encouraging others.


I was so nervous before Wk 5 run three that i hardly slept! I was convinced that THIS was going to be the run I failed, couldn't believe I could actually keep going for 20 minutes. But I broke it into 4 x 5 minutes & kept reminding myself that 5 mins was easy... it worked and i did it. Just ran 6 k today, so have kept up the running nearly 2 years after the epic Wk 5 run 3. you can do it too!

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Hi, first of all huge congrats for getting this far. Ive just done Wk 5 run 3. My advice would be twofold. Firstly, try not to worry about it, its just a run and if you dont manage it, its not a one time deal, you can keep at it so dont put too much pressure on yourself. The main thing is youre out there and youre making an effort whether that be walking or jogging. Secondly, when you start your run, keep it very slow. I really struggled with the first run of Wk 5 because i was going too fast and getting out of breath quickly. You will find that if you keep it to a slow jog, after you get past half way you'll find a natural rhythm and your breathing will settle much quicker. just enjoy it and see what happens and celebrate the fact that youre doing something.


Thanks ev1 I am nervous, and I find it hard to imagine running that long, but I am looking forward to it!


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