Couch to 5K
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W4 Run 1 Upset and Disheartened! Only 60% completed of that run so had to walk

Has anyone else struggled this early?

I found week 3 hard but always completed each run. This time I did my 3 min run ✔ walk then 5 min run ✔ then walk and failed at 2mins 30 seconds into run 3/4 😣.

I stayed on and did 50 minutes fast walk. I guess I was punishing myself.

What now?...

Do I keep trying this run until I can do it or go back a week?

Any advise welcome x

P.s I am very very unfit. I hadn't exercised in 6 years. I have a 13 week old baby and I have been dieting as I was 4 stone heavier pre pregnancy. I couldn't run for 1 minute before so I can see some small improvements in my fitness. It's just not enough to do week 4. X

9 Replies

Don't be so hard on yourself as your body is probably still adjusting post pregnancy. There are plenty of us who struggle as the weeks progress. You don't necessarily need to repeat but you may want to do that you get it straight in your head that you can do it.

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Don't panic! You can only do what you can do, but the programme will gently build your stamina. Generally speaking, if you complete a run then you are ready to move on to the next one. If you can't complete a run, then you simply repeat it. Each run is training for the next one and each one, even if not completed​, is transforming your fitness.

Stick with it. You are in control and you are doing fine. In a few weeks time you will look back and wonder why you found it so difficult.


Gosh...! You are doing amazingly to be this far in !

Having the baby alone, has been taking so much out of you...and these first weeks after the birth...well done for even thinking of starting this:)

So... Firstly, start being more kind to yourself... and next... slow down :)

Now... this is where I sound like your Mum... are you eating properly... ( I know you said about weight, but make sure you are taking enough in for everything you are doing at this time. )

Take your rest days ( ha, I can hear you say... I have a baby !!!) but, the old, sleep when baby does...can be helpful.. simple exercise too on those days may help also... gentle squats whilst holding Baba, very useful.... also when rocking, sideways turns etc. ( I had my first grandchild in October... and helping look after her did wonders for my core strength :)) Pram pushing.. wow!!!

Make sure you are hydrated, so easy to neglect yourself as small one makes their presence felt.... when you can, relaxation too... eyes closed and let yourself image how far you have come... :)

Move on, would be my advice, and do it as slowly as you are able...think laid-back snail on a go-slow....:) Forget the fast walk.. or anything fast at all...punishing yourself... ? You should be really patting yourself on the back!!!!

You are awesome.... have faith... trust the programme and you will do this:) I shall watch for your next post!

" If you believe in yourself, anything is possible "


Congratulations on the baby and for starting the programme🙂

It is already in bite size pieces but you can take it a a lovely slow pace. You only need finish the session. Nothing fancy 😃

Please see it through as you will benefit hugely. New mum's need lots of energy 😃 It sets you up for a healthy life for you and your family.

Good luck! Slow,but sure. Come on 💪🤗🏃‍♀️


Please don't punish yourself. Go slow and keep on going and you'll do great. I was SO lucky to not have a bad run until week 7 but everyone has them at some point and there are so many reasons why. It's just a bad run, the next one will be great.

And congratulations!

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Don't punish yourself, this is all about achieving a goal and the way we get there will be different for each of us. I did this run yesterday and hated every minute of it, lots of swearing and misery. I have not had a baby and had already lost a lot of my excess weight before I started so I am really not surprised it beat you this time.

Next time though perhaps it wont. You can keep trying this run, or go back to the week before from the advice people give, but at some point you will do this run again and YOU will beat it.

Stay positive, and remember how much harder you are working your body than if you just sat on that couch xxx

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I've struggled with week 4 in the past, as have plenty of others. As Oldfloss, misswobble and the others have already said, be kind to yourself. You're doing amazingly well to start this plan when your life has just been turned upside down! (I didn't get started until my baby was 9 *years* old...!) Run slowly - it's a gentle jog, not a sprint. And if you need a few attempts at it, or need to go back to the previous week to rebuild your confidence, then you can do that. The only two rules here are 1. Take it SLOWLY and 2. There is no such word as Fa*lure. You had a practice run, that's all. So now you know that next time you need to be rested, hydrated, feeling positive, and take it gently. :)


Firstly I would like to say thank you to each and every one of you for your kind words, encouragement, advise and support. It really helps!

I will try my best to reply to you all individually. I have just got back from 90 minutes in the gym and my 2 year old is still awake and my 13 week old just needs all my attention also. I am taking a break tomorrow as today was even worse. I walked mainly for over an hour. I should have had a break today.

I'm eating well, probably a liitle too well 😂.

I will take onboard all your comments and see how I get on over the next few weeks!

Thank you all again. The support is amazing! 😍 xxx


You are amazing! For goodness' sake don't ever feel that you are a failure given how much you have on your plate right now. It's only now when my three are all in their teens that I'm doing something about my health (I've run out of excuses!).

As someone who ran a Parent and Toddler Group for 14 years there's just one piece of advice I'd give you: just do your best because that's all you can do. There's all kinds of things in life we feel we could have done better (my list is extensive) but we mustn't beat ourselves up about it. Please don't exhaust yourself as you'll stress either your body or mind. You're doing a great job!

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