Hi all,
I have just finished week 3 which I found quite hard. I found it hard running 3 mins non-stop as I used to smoke so my lungs are buggered. The third time of doing it was easier than the first time though! I don't know whether to do week 3 again til it gets easier or move on to week 4? Week 4 looks quite hard with 5 mins of running non-stop. There is also 16 mins of running in total versus 9 mins in week 3, so it is quite a step up.
Thanks x
If you completed week 3, even if it was a bit of a struggle, I'd say attempt week 4 and see how you go. Take it nice and slow and you may surprise yourself, good luck 
I graduated last year, but have started from scratch again following some ill health, but I clearly remember W3 to W4 step up last time around. I also had those nagging doubts about whether to repeat until it felt more comfortable or to push on through. A combination of support on this forum and advice from experienced runner- friends all convinced me to keep moving through the programme, and I'm glad I did. I got through the plan without having to repeat any runs or weeks, and it felt absolutely brilliant.
A big part of this programme is to train your brain - the physical changes happen almost without you noticing, but after years of not running, it's quite a step change to think that we can do it. But we can.
I would say just try W4. If you genuinely can't manage it, then fine, repeat W3, but approach it with the attitude of "I am a runner", and I think you may surprise yourself.
Happy running 🏃😊
I started week 4 yesterday and was quite worried as I'd not been well this week,and as you say it's a huge step up with 16 mins running. I decided as I had got through week three I would go for it and I managed it - but very very slowly. Five minutes is a long time but I do feel I was ready for it and look forward to trying day 2 tomorrow. Id say go for it and if it's too much try again in a few days - you will get there.
Thanks for the replies guys! I will give week 4 a go
Absolutely do week 4. I gave up the cigs in December so I know exactly how you feel. I finished week 6 today. One thing that really helped my breathing was a puff on my husbands ventolin. I'm going to make a doctor's appointment to get this checked as I always assumed my wheezing was fag related.
Move on and run week 4.
If you can't manage a run then repeat one but you've done week 3 so no repeat necessary
Good luck
Yay! I have just completed week 4. I went really slowly and the first run was tough but the 3rd run went well I felt I could have carried on for a few more minutes.
Hi Just though I would ask how you are getting on with it now? As an ex-smoker just starting on out, wondered if it gets any easier?
I got to week 6 run 2 but have had to have a break as I have been ill 
But yes it was getting easier, I can't believe I managed to run for 20 mins non-stop!!
Sorry to hear that you've been ill but well done for getting that far, you've done amazing. 20 minutes running, wow. I will keep going, hopefully my lungs and calves will hold out! 
Thank you for the update and I hope you are back out soon.
How is it going for you? I am feeling better now and back on week 6. I never thought I could run 20 mins non-stop but the plan has worked really well for me, hopefully it will work for you too! My breathing is what keeps me slow though.
Glad to hear you are feeling better. I too run slow, very slow in fact. But I'm giving it my best shot. I completed week 4 day 2 this morning. 5 minutes is a bit of a slog on my calves and lungs but I plod on. Used my inhaler before I set off this mornin,it might have helped a bit. 20 minutes non stop is a fantastic achievement, you must be so pleased with yourself. Keep up the good work and let me know how you're doing.
jumping from week 3 to 4
Week 3 Done! (But not sure about 4)
Does the extra 7 minutes in week 4 compared to week 3 make a big difference?
Week 2 Run 3 done...
Week 4 R1 - Big Step Up
