W3R3 today and I found it really hard. I did it but found it so difficult, my legs felt like concrete again. I had a quick look at week 4 and I have no idea how I will manage running for longer, it feels like an impossibility right now! Week 4 seems like quite a big step up, someone please tell me it wasn't too bad!!
Feeling despondent about week 4: W3R3 today and... - Couch to 5K
Feeling despondent about week 4
BigfatsalGraduate
Written by
Bigfatsal
Graduate
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56 Replies
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JoolieB1Graduate
Every new week looks impossible. However the work you have done so far does make it possible. Get plenty of rest and as you set off on the next warm up walk, relax your legs and breathe slowly and deeply. Run slowly and keep breathing well. Just plod and I said to myself, I'm still alive, keep moving! Surprisingly, I got through each week, graduated and can run for an hour one year later. Trust the programme, run for the time needed, if its slow but still running, that's great
Thank you! I have said to myself already that the programme really does work, it just seems such a leap next week. I will try my best!
I am now 53 and graduated a year ago. I wasn't a runner and was pretty unfit before starting C25K. It was hard moving from week to week because even running for 60 seconds had seemed impossible and then somehow, I don't know how, I was going to be running for 3 minutes! It really does work, it has worked for many people just like you and I. Just do one run at a time, don't even worry about next week - relax your legs as much as you can and stumble in a vaguely running motion and soon you will be graduating and one day soon you will actually enjoy it!!
Irish-JohnGraduate
Please do read the early posts of present-day Graduates 
You will see that we all had the same doubts, fears and hopes as you do Take it slow, steady and keep it fun on at least some level. Don't try and stick rigidly with the '5k' part or the eight weeks part The VAST majority of us graduated with the three consecutive runs but nothing like the distance or within the stated weeks
And we all go through ups and downs. My regular 5K this morning took me 40 minutes - usually ican do it two or three minutes quicker, but seeing as last June 1st the very first day of C25K damn near killed me,,, 
Thank you, I am going to do just that, you are right, I know everyone found it tough and it has to push us on some level or we wouldn't get fitter! I think because it was tought today I feel worse than I should. Like you, the first day of all very nearly finished me off!! I can't wait until i can run for 40 minutes! All of you who have graduated give me huge hopes that I can too!
Of course you can! It might seem like The Impossible Dream right now as you look at the next week, but it's not impossible - not at all. Just keep moving, slow down if you need to, but keep moving. You got this.
Thank you so much for taking the time to spur me on, it helps so much!
You got this far - how likely did that same on day one ?? Hang onto that thought instead of the gremlins and you WILL graduate
It seemed impossible - I keep reminding myself of that! I am going to try and take all your bits of wisdom with me on Monday!
And remember! 'Slow and then slower still'
runswithdogsGraduate
Sometimes runs are harder or easier with no rhyme or reason. A 10k might be easy for me one day, and two days later I'll struggle with 3k. Try not to overanalyze anything. Just get out there and do it.
Thank you, I will keep going, I think today was just a bad day, run 2 this week was much easier. As you say I need to just get out there and do it! And I will!
OldflossAdministratorGraduate
As the others say.. slow and steady and just go with the flow...
Be kind to yourself and just accept how far you have come... take it one very gentle step at a time... some runs, well they feel so hard for so many reasons and other times, and they will come to you, feel amazing
"Fast enough to get there but slow enough to see..."
I love that quote You can do this...and we are right there with you x
Thanks to all these replies - have just joined this forum today, like the original poster have just done W3R3 and wondering how that 3 mins will ever turn into running continuously for any longer time or distance. It's really encouraging to read that other people found it hard but that it can work!
Hi Liz! Welcome to this fabulous forum, the help you will get is amazing. I feel exactly the same as you but thanks to the comments above I have renewed hope that I will manage week 4 - and the rest! let us know how you get on, and I will too. I normally run Mondat/Wednesday/Friday and find that the two days off at the weekend really helps so fingers crossed I will be ready to go for it on Monday. Good luck!
Thanks very much - you too! I'm being dragged into a parkrun by my encouraging family tomorrow (needless to say I'm planning a mix of walking and running!) so might need a couple of days off to recover from that!!
I am before my W3R3 today, so I am just behind you, cheering you up and having your back. You're giving me strength and hope that I will manage with my run.
Huge thank you for that!
Same here! I'm looking forward to hearing how you get on today! Good luck xx
ANewMe2022Graduate
Trust in 'our Laura', she knows what she's talking about, and has more faith in us than we have in ourselves . You'll do it, I know it, because I did it, and didn't think I could. Enjoy your weekend...xx
Thank you, I will (except I don't think I have a 'Laura' - I downloaded Sarah Millican! ) All you lovely people who have already done it, and who take the time to encourage those of us behind you, are worth your weight in gold! xx
Tee hee, still doing it! One more week to graduation...xx
Oh wow! You have done amazingly well, that will be me one day! I hope!
I love Sarah Millican too.. when she said "well done flower" I nearly cried 😂😂😂 Now she just asked me if I've recovered. As if... 😂😂🏃🏃🏃🏃
MotherPipGraduate
I thought it would be impossible...It was easier than I thought... Week 5 started off better than I expected too...But I am stuck now trying to get my mojo back for run 3. once you start and do your first run of week 4 you'll get through the week.
My advice would be not to look ahead at the program, I did once and only once and my goodness did I have some psychological barriers to overcome. Don't worry about distance, just focus on running no matter how slow. Some days I can get out there and run like I'm running on air and then some days my legs are made of concrete and every step is struggle - lots of factors that affect our running. One thing I always experience is that no matter how slow or how far I have run, it always makes me feel fabulous & I'm sure you will too as well. Just have faith in the program and you will get there 
xx
Thank you! I think you are right, if I don't know what is coming up I can't build my fears up into something it shouldn't be! I am really enjoying it (mostly) so if I have a rough week I can always repeat it as long as I get there eventually! I am going to make a huge effort to go really slowly this coming week and then hopefully I will be able to do it! xx
That's exactly what I do, take it slowly and then slow it again if needs be - we use different muscles for running than we do for walking so it doesn't really matter if you are only going just above a fast walk, a run is a run. I am on Run 2 of week 9 tomorrow, should have been today but I took an extra rest day, and I will be taking it slowly tomorrow too. Good luck & just believe in yourself xx
poppypugGraduate
You can do it Sal, look how far you have come already !
Everyone has not so good runs, even Paula Radcliffe Its all part and parcel of it , I think. Ive had days when Ive felt like throwing my running gear in a skip and then throwing myself in after them, but then I think 3 years ago, I couldn't even run a step !
You just keep doing what you've been doing, you will get there and you are going to feel so amazing ! xxx
Aww Thank you Poppypug! I admit I had grave doubts I could even get this far so I have surprised myself already. This forum is incredible, everyone is so supportive and friendly, I have had so much help and advice already, I look forward to doing the same when I get more experienced! I feel completely different already, I have so much more stamina (apart from today lol) even normal everyday tasks feel easier. Onwards and upwards, I am starting to look forward to Monday now, that's the power of this forum! xxx
Please ! Please bigfatsal ! don't give up. It's not so bad and it does seem each week to be impossible but you know you can do it. Have confidence in yourself and your body's ability to do it and you will! Don't stress about it before you go out and when you're out take it slow listen to Laura she's a great motivator.Also take a look at how far you've come ! You have done really well ! Keep the great work up ! We're all behind you!😄😄
Hi it's me again .just to let you know I'm 59 and have ran in the past but due to back injury at Xmas I couldn't run for ages. So I started C25K to help me get back to running and it was a struggle at first and was a bit scarey too .However I find myself on week 5R3 today and never thought I would get this far! I've just had to take my time with work etc but if I can do it then so can you! 😄😄
Thank you peggy59, I am nearly 56 and apart from a brief attempt at running many years ago which wasn't very successful, I have never attempted something like this before. I walk miles with my dogs and ride horses but that's about it. I am really enjoying C25K (mostly :P) and I will persist, if I end up having to repeat the odd week to do it successfully then so be it. I am so grateful for the support and encouragement I've had from this forum, I won't let you all down!! xx
Hi Bigfatsal , just to let you know that it took me 50 runs not the standard 27 to graduate, but I did it. I repeated runs and entire weeks as necessary. Nearly 5 years on I am still running and tomorrow I'm going to tackle another 10k. It scares the bejasus out of me (it's a run I know and have failed at several times) but I'll have a go and I'l walk where I have to. You can do this! Don't automatically assume that you have to repeat a run though. You don't have to finish it feeling on top of the world If you managed it, then take a day or so to rest and tackle the next one. C25K is designed to get you progressing through, not necessarily repeating runs. Take it slowly and you will be fine. I'm assuming that this is the same structure as the NHS Laura podcasts? It's a while since I checked in with them but aiming to get you to running for 30 minutes? You don't have to do 5k, although some do - I still can't do 5k in 30 minutes and doubt I ever will - it's not an ambition of mine. Good luck, and keep posting on here to let us know how you get on
Hi Anniemurph , that is really good to know, I had a slow start and ended up doing week 1 nearly three times (I started then a friend wanted to start with me etc) and it just increased my confidence. Yes, it's the same programme, just downloaded from OneYou I think. My aim is to be able to run for half an hour three times a week - or whenever I want to - the distance isn't so important, I think that will come once I have got the stamina sorted!I will keep posting, it helps so much thanks to lovely people like you! xx
RockshammerGraduate
I agree with Ju Ju every new week looks daunting but look back how far you have come and you will tap into that mental resilience you have built - Get plenty of rest and above all don't panic and you'll be fine!!!
Let us know how you get on and remember you can do it!!!!
Thank you, you are all such great motivators! I will definitely let you know how it goes!
I always remember I ran 0km sitting on the sofa so don't stress about times or distances just build up your strength and stamina and you will be fine
Just believe in yourself with a 'can do will do' attitude
Yes, so true! I will remember that!
This programme is designed so cleverly,, you have got this far so will be perfectly capable. Try not to over think it. I am convinced now that it's largely mind over matter. I have got to week 7 but have injured my leg and sparked off on old injury of my coccyx so am having to take a rest until I recover. I couldn't run up the stairs when I started. You can do this!! Remember slow and steady,. Xx
Thank you! I agree - it is a very clever programme! I do need to learn not to over think it and just go with it. I think I have decided that if it is really hard this week I will just repeat the week until it becomes easier but hoping I won't have to! I hope your injuries settle down soon so that you can get back to it! Thanks again xx
I moved on to week 4 after finding week 3 runs very difficult even after completing them for about 2 weeks. Week 4 run 1 was a lot easier and I really enjoyed it. Then after all three week 4 runs I just ran yesterday without worrying about running for a certain length of time and when I looked down at my phone, I had run for 12 minutes. I think sometimes when we know we only have to run for a certain amount of time, it's like you are counting it on your head and it seems a lot harder. Just move on and you may surprise yourself! Good luck.
Thank you, that's really given me hope! We are due to go out this afternoon but it's quite wet so not sure if my friend will want to go. I am going anyway, if I need to do Week 4 more than once so be it! I am definitely not going to find out what week 5 entails until I actually get there!
BigfatsalGraduate
Well...... I did it! Thank you all so much for your words of encouragement, I really wasn't sure how I would do, but it was actually better than I dared hope, we kept it very slow which did the trick, so pleased to have got one run under my belt for Week 4! Thank you all again for all your help advice and support, you really are amazing and I am so grateful xx
Hi, well done you, I thought that too, I ran week 3 three times over to make sure I was ready, I've now completed week 4 without any troubles, for me it was having the confidence in myself and not listening to the negative voices in my head. That's what is so brilliant about this, everyone wants you to succeed.
Go for it!
Thank you and well done you too! The programme is so clever isn't it, just when you think you have nothing left, you realise that actually there is more in the tank. You'd think i would trust in it by now lol xx
ThePostmistressGraduate
I am on W4R3 and my best advice is to slow down. I was told by a 'friend' that my running is barely above walking but it has made so much difference to what I can achieve. At the beginning I was simply running too fast and felt terrible every time I went out! Also, choose a sunny day. It always makes me feel more motivated than trying to run in the rain! Go for it - you can do this!
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