Couch to 5K
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Starting again

So around 9 months ago I started Couch to 5k and from what I can remember, completed run 1 of Week 3 and then gave up after attempting to run outside during the warmer months rather than on the treadmill.

I started again around a month ago and it seemed so much easier this time round... until I tried Week 4. This literally killed me. Managed to get halfway through and then just about "jogged" through the next 3mins at the slowest pace possible before downright refusing to attempt the final 5min jog.

Help! I don't want to give up but I'm dreading trying it again.

4 Replies

You may have been going at it too hard. Slow right down and then slow some more. You can build speed later on but for now you just want to do your best to keep going for the allotted time. If you're struggling to breath it's because you are going too fast. There is no harm in repeating weeks or individual runs to build confidence and stamina. Make sure you rest. We have all been there but managed to get through but you need to listen to your body, breath, slow down and rest. You can do it. We're here to help you through.🐢👣🏃🏿


I must have repeated at least six or eight stages :) And there were one or two days that in the middle of a run that was going well I just felt "I don't want to do this today" and stopped with plenty left in the tank.

Some days always will be like this. Often because I started off to fast or something but we are humans not predictable machines and sometimes the "magic" just doesn't happen :)

Take it easy and slow and at your own pace and all will be well :)


I remember starting to run and feeling so bad that I had to go to the doctor because of the chest pains I was getting whilst running - got ECG tests etc. done - all clear.

Solution was to slow down a bit!

1 like

Thanks for the advice. Tried again tonight but with a slower speed setting on the treadmill for my jogging sections and managed to complete fairly easily in comparison! Slow and steady so they say... onwards and upwards for me! Thanks again 😊🐢


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