Find running so hard

[stacylolajaz14]

Just started running, on week 3. I can't run 5k i run for about 23 mins it nearly kills me everytime, does it get easier??

[Dunder2004 Graduate]

It does get easier as your fitness, gradually, improves.

Many of us felt exactly the way you do when we were on week 3. At this stage just try to slow down the running intervals, even if it feels like you could walk quicker.

[Hidden]

It will get easier (promise!!!) but don't expect to be running 5k just yet, and possibly not even by the end of week 9. The aim of c25k is to get you running non-stop for 30 minutes, which is a massive achievement. You can work on distance and speed later, but it's best to go slow and steady so you can complete each run.

[Gillysmith]

Hi, yes it does get easier just take your time and learn to enjoy all that is around you. Do it for pleasure and forget about time for now that will come with time and training. I use to want to stop at 1.5 miles I now prefer to do over 5k. Good luck and keep up the good work.

[JojoButter Graduate]

I'm still quite new to running so take my comments with however big a pinch of salt that you wish...

It absolutely gets easier. Running for a minute in week 1 felt harder than the runs I do now in week 7. I've repeated some weeks if I've felt my body needed more time to adjust. Some days to get through, I just need to slow down.

It's not clear to me from your post if you've started from Wk1 run 1. If you are struggling maybe go back or repeat a week? I find it helps me to come back to this community for support & encouragement.

Most of all good luck. 😊

[JojoButter Graduate in reply to JojoButter]

Sorry, just read your post again & realized you meant you are on Wk 3 rather than started there. You are around a third of the way through. 😊

[Oldfloss Administrator Graduate]

You don't have to run for 5K...you just follow the programme slowly and steadily...

If you are on Week 3..then you are doing this... and it should not be nearly killing you...if it is, then slow down..

Week three

Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.

And you do it. as slowly as you wish.

Follow the programme.. take your rest days.. and you will get there.

This is a journey.. your journey.. take it at your own pace.. some strength and flex exercises may help on your rest days too

You strength and stamina will increase, but do not push too hard... listen to your body and do not rush. This is a journey..not a race

[melly4012 Graduate]

Hi there, I might have misread your post but you shouldn't be running for 23 minutes on Week 3. Are you using the NHS C25k plan and podcasts? The key is to following the running and walking intervals and, when you run, to run very, very slowly. It's important to take at least one rest day between each run to let your body recover. The programme aims to build your stamina up gradually so that you can run for 30 minutes without stopping by Week 9. You can then work on your speed and distance after that. Hope that helps and might make it a little easier for you?