Week 1 - 2nd run much harder than the first! - Couch to 5K

Couch to 5K
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Week 1 - 2nd run much harder than the first!



This is my first post so hi everyone :-) I'm looking forward to being part of this community!

I've just started the Couch to 5k programme as I have gained a bit of weight and just want to get some confidence back and feel better about myself.

I did the 1st run on Saturday which I actually found to be ok, but I did the 2nd run this evening and my god am I exhausted! Is it normal for the first run to be easier than the 2nd?

As I sit here writing this I'm actually dreading the 3rd run in case it's even worse!

Is this something anyone else has experienced?


10 Replies

Yes! I did - ended up with a sore lower back. Just done w1r3 after 2 rest days instead of 1 and felt fab. Advice on here was 'slow down' . I think because you've done the run once the temptation is to really push yourself but slowing your pace is a good idea. Less risk of injury and more chance to think about how you are running/breathing etc. I have run evening, early morning and now afternoon. Think early morning was best time for me. So as others on her said to me, take it slow. 😄😄

psychicmodjoGraduate in reply to Hidden

Thanks for taking the time to reply - I'm relieved I'm not the only one who has experienced this. It's interesting that you mention time of day being a factor.... my first run was in the afternoon whereas the second was in the evening so maybe that has something to do with it.

I'll definitely make a concerted effort to 'take it slow' on the 3rd run and see how I get on!


I am at wk 5 now and have found quite a few weeks I'd have a good run and then find the next one much harder. I've decided after a good run it gave me a lot of confidence and I have a feeling I probably unintentionally then spead up a bit without being ready to actually go faster. Agree with other post to just try and keep it slow.

psychicmodjoGraduate in reply to Gabster2

That's really useful to know. If I'm being honest, I was quite chuffed with how I felt after run 1 so it's quite possible I inadvertently sped up on the 2nd one due to overconfidence. I'll concentrate on taking the next one slowly and hopefully will enjoy it more.


Just go really steady and you'll be fine 🙂

psychicmodjoGraduate in reply to misswobble

Thanks for the encouragement :-)


There has to be some aches and pains, you are doing things your body does not understand :)

The mantra is, slow and steady, that is the way to get to Graduation and 30 minute runs, injury free. There have been quite a lot of posts lately about taking it gently, listen to your body and be kind to it :)

psychicmodjoGraduate in reply to Oldfloss

Thank you for the advice

Aliarm in reply to psychicmodjo

I've just started week 3 and I definitely found week 1 harder than week 2. It's prob just ur body getting used to it but stick at it u can do it. I keep telling myself that anyway 😁


Yep, felt exactly the same. Day 1 was surprisingly easy, day 2 was so much harder! I was exhausted! I am glad it's not just me! What I want to know is why, and will it get even harder?! :)

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