I mean do they all have the same timings? And what is the science behind them?
I have found some of the jumps too much and have had to go back which is not good psychology, I wouldn't have thought. So why the jump from 58585 to 5/20/5?
I'm really interested to know.
I'm not sure what the science behind them is, but I know it works. If you've completed W5R2 you are ready for run 3.
The other apps aren't all identical, for instance, the Zen labs app has you doing the whole thing in just 8 weeks.
Hope this helps
Thanks for your reply. I found that the jump from 90 seconds, which I could do, to 3 minutes, which I could not do, just too much. I failed to complete it and felt awful because if it. If I was only scraping through 8 minutes with nothing left to give at any speed, where were 20 minutes going to come from? I've repeated many runs many times to build up and I wonder if I could have completed the programme without doing so.
Of course, learning to pace myself was vital.
Sounds like you might be running too fast. I have to be really careful or I do that. So far have managed to complete every run but my last one was tough and all my fault for going too fast. The longer the run the more important it is to start slow.
I certainly was at the start. I really had to work at slowing down and now feel able to do that. I do love having the ability to speed up towards the end of a run, though. The big finish and running through the imaginary tape and not stopping is great fun.
Ahhh that explains it. Thanks for the post. I've been wondering why everyone who's posted about w6r3 kept saying it's 25mins. Zen app it's 22 mins on w6r3. Then jumps to 25 mins w7 but completes in 8 weeks. That explains why it's still hard lol. Plus Laura didn't tell me I'm a runner at the end of that run like others have said.. very disappointed. Which others take 9 weeks to complete please??
The NHS couch to 5K is a podcast on iTunes, but the exact same regimen is done in "app" format meaning you can listen to your own music while the app tells you when to run and when to walk. I love it (search OneYou in the App Store). You get to pick the celebrity to talk you through it. I've loved running with Jo Wiley! In fact, I've tried in the past with the podcast and "Laura" but found Jo to be a lot more genuine and encouraging!
Good luck. I found it really tough but figured I had to run slower and just keep going! And I'm now on week 9!
If you look at Week 6 Run 1 then you can see that you aren't really being asked to do something that you can't do (in week 5 Run 3). You may think that you cannot do it at this stage but that does not mean that you cannot do it. It's pretty much all in the mind, in week 5 you go from 15mins to 16mins to 20mins running. Not exactly a big jump (except for the fear of continuous running) . If you did week 5 run 2 you already made huge progress anyway , 8 minutes continuously running is huge compared to where you were at the start of week 4 for example.
The only way to look at this run is to slow down, you can run 8 minutes without stopping this is a massive achievement, knowing this allowed me to be confident for W5 R3.
'Going back' is not good psychologically for a lot of things but I think it is for running. You will see lots of experienced runners going back after they have finished to earlier parts of the course as they like the way the course is designed. Every run is building strength in your legs, so if you do 3 km when you intended to do 4km, it's still a strengthener. I used to think people were just saying this but all runs are doing you good.
I don't know about the science of it but I can't see any other way of getting you to 30 minutes in 9 weeks. If you go from being a non runner to incrementing your times by say 2 minutes every run that is going to be really hard in my opinion. When you get to the end of week 6 you will probably think that you needed week 5 to get there.
Thanks Dawn. That's a really helpful reply. I will try to remember it as I do my W5R3 on Saturday.
I wonder if the gremlins are messing with your head?
Especially if you have been having lots of "practice" runs, you will have been building both muscle and stamina - so actually you are physically ready for wk5r3. Nothing is wasted!
So perhaps reframing you self-talk, from feeling discouraged at repeating weeks, to seeing them as positive for making you stronger might help?
Sometimes when I'm running and think I can't go on, I check that my legs are fine, they always are, I check that my lungs are working as they should & then I tell my gremlin to sling his hook!
C25K in 9 weeks is a VERY lose description & it totally depends on how C you were as to how much of the 5k and 9 weeks are realistic.
As you put on your gear on Saturday - put off the gremlins & go for it. 😀
Dawnrun is right, runners continually go back, after injury or other layoffs. Just get out of the mindset that that going back is a bad thing and all of a sudden, there is not a problem. A running career is not forever longer, faster and further, believe me!
Good question thanks. I hadn't really thought about it before but I do think the body-mind 'likes' achievable goals. That's one thing. It also 'likes' the frisson of challenge, that's another thing. So somehow you have to combine them to keep yourself on course. Also I don't think we learn in a linear fashion so I expect the body is similar- sort of stores learning until ready to make a small (achievable) leap. No science here - just musings. Good luck!
Not all apps or plans calling them self C25k are the same no. I've seen plenty that are only 8 weeks long. For me the nhs one worked for my level of fitness and many others. It's all fitness level related. Alot of people can prepare for a 5k in a month alone.. Not me lol I've been sat rusting for too long.
Remember it is not a competition 
It is a lifestyle change. Try not to force the act, rather enjoy it! Especially after a hard days work, a good run is such a reward! Keep going!!
C25K apps with audio notifications
Apps and more apps!
Tips on C25K Apps
Starting the C25K
Are we all doing the same program?
