Hello.
I have finished week 3, one run with my C25k group (at the back!) and 2 by myself. While 3 minutes was doable I'm well aware tomorrow is 5 minutes and it feels like a very big jump but if I can't do week 4 without stopping how will I be able to carry on with the group next week??
Just in your own time...
This is your journey and you do it at your own pace.. and it is, as one of our friends on here said, a journey, not a race.
Take it slow and take it steady... the whole idea at this stage is not too push too hard. It does not matter if you are at the back..,
" A thoroughbred horse never looks at other other horses, it just concentrates on running its own race, in the best way it can"
The vast majority of us didn't graduate "on time with distance" so don't feel bad As long as you go out the door, there are no "failed" runs. There are only "practice" ones and " success" ones.
If you read the early posts of graduates you will quickly see we all went out at times in fear and trembling....But we went out. Do the runs at your own pace and time and remember this - no matter how "slow" you may think you are you are a hell of a lot faster than that former Couch Lounger you were
I found it helped to tell myself "it's just 3 minutes...with two extra for luck. To prove I can." also, keep the pace nice and slow and steady, have some nice low BPM music, do not rush or feel pressured to speed up and there's no shame in slowing the pace down to 'barely faster than walking', doesn't matter if you're at the front of the group or at the back, as long as you're putting one foot in front of the other, you're golden.
It doesn't matter how slow you are going, the crux is that you are moving. I don't run for distance or time at the moment because there is plenty of time for that after graduation. Don't compete with others and run at your own pace, it is not a race, it is a journey that you take in your own time. Just have faith in the program and you will get there, just keep putting one foot in front of the other 
in the same position as you only just managed to finish w3r3 so was dreading today. However this morning I got out on the treadmill early. I had read what was needed and then Laura repeated it (fortunately). So did 90 s 3 minute run and was ok so headed to the 5 minute run she tells you at 2.30 but encourages you again at 4 which really helped. At this point ipod stopped working noooo. Fortunately I remembered it was another 3 and a 90 unfortunately couldn't remember the rest times. Anyway I carried on and completed the run and cool down. I know I thought about stopping along with my ipod feel great that I carried on without Laura.
I did go slow and it really helped good luck to you.
Well done on completing Week 3!
If the thought of not being able to run with the group is worrying you that much, just run on your own until you feel confident to go back with them. We all have different ways of getting there - I know many people say running in a group is brilliant but I much prefer to do my own thing, getting my motivation and support from the good folks on this Community, but we're all different.
Chill out, do your own thing for a bit and you'll be fine. Above all ENJOY your achievement, however small you think it maybe (but it'll be more than you admit to I promise).
Go back to the group when you think you're ready, not just because there's pressure to do it.
Believe me, if I can do W4, ANYONE can, LOL!!!
I did week 4 run 1 and even managed to have a bit of a chat. I noticed that some people that ran past me ended up stopping before the 5 minutes were up because they couldn't maintain their pace!!!!
Dreading week 4
Scared to start week 4
Week 4 problems
Goodbye week 4
Week 4
