Lingering on weeks

Following Laura's/NHS advice, I try to complete every run on each week before I move on to the next week. As a result, I've been stuck in week 3 for over a month now. Finally completed that last week and will now tackle week 4.

I believe, this has helped me build resistance and I can now "comfortably" run for about 6 minutes which in theory I shouldn't be doing until at least week 4.

Of course, I will now try to tackle each week head on and not linger, but I was just wondering if anyone had run into this issue as well?

Also, do you always leave a gap between runs? When I started my weight loss journey over a year ago, I went from 0 to 60 and would run/exercise almost every day and ended up with runner's knee, which put me off running for a while. Has anyone else experienced this issue?

Cheers everyone


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4 Replies

  • Definitely keep the rest days and only do 3 runs per week. Walking or other gentle exercise on rest days is really good for loosening off and helping our bodies recover.

    I got stuck on a few weeks too, I slowed down which really helped and even though I was running slower than I could walk, I managed and the speed came with time. So don't stress about speed :-) by persevering you are doing brilliantly and take as much time as you need. Hopefully your knee keeps playing nice this time round!

  • "Week" can be a bit of a misnomer. For most of the NHS C25K it means three successful repetitions of each podcast on non-consecutive days.

    So, to take my own example... my 'Week One' took something like 6 weeks because it took a lot of outings before I achieved a running motion throughout every period Laura said I should be running (and somewhere in that I was ill as well, unconnected) But subsequent 'weeks' were not always a full 7 days because I was often able to run every other day, and every session was a complete success (not necessarily easily!)

    If you think in terms of building a sustainable habit, you won't go far wrong.

  • It took me 15 weeks to complete the program. I really did go from the couch & a lot of excess weight - 3 days per week with 1 or 2 days break between run days when I was doing strengthening exercises at the gym.

    This isn't the time to stress about speed - that you can develop in the post-grad C25k+ program. I think this is more about building stamina.

    If you feel a twinge anywhere, you can slow down and build up. No body is holding a stopwatch on you :-) You'll get there - you'll be great!!!

  • I've also been on week 4 for weeks! Worried that I won't be able to manage week 5 so have stuck with becoming more confident with week 4.

    Not sure what today will bring because I haven't run for about three weeks! I'm aiming to be starting week 5 in a weeks time. 😀

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