I've just had a nose through the weeks that are coming up, probably a mistake because I've just seen that by the end of a fortnight I should be running a whole 20 minutes with no stop - I just do not see myself ever being able to do that. I'm on week 3 at the moment and although I can get through the 3 minute runs, they are by no means easy!
I'm just panicking that it is all for nought because I just cannot envision that by the end of two weeks I'll be able to run that far 
I said that to don't panic you really can do it !!!! I'm now on wk 6 r2 and I really didn't think I would get there good luck and keep us posted xx
I've just been through this. I was really worried I wouldn't be able to do 20 minutes but I did it. I ran a bit slower than I had been doing on the shorter interval runs and listened to my audiobook and tried not to keep watching the timer. I was really amazed when I'd done it. Good luck! You can do it.
You could always repeat weeks until you feel happy moving on.
I don't suppose you can imagine running for thirty minutes either. It is a progressive training plan. you could stay on W3 for the rest of your life, but that would serve little purpose.
I would never have started a plan without looking to see what was expected of me, so I had no surprises. For many it is not a good idea to look ahead if you are going to worry about it. Concentrate on the next run alone. That is your challenge and that is what the runs leading up to it have prepared you for.
You cannot fail at this plan unless you skulk back to the sofa. If you don't complete a run, then you have found the level that you need to repeat. Each repeat makes you stronger until you can complete the task in hand, then you move on. You are in control, so nothing to worry about.
Running ability is mainly in the head, once you have built basic form. You will learn a lot about yourself and you will develop a mental toughness to push on through.
Have faith in the programme and in yourself..........you are amazing.
Parfia, so some of us peek others don't it depends if you like to plan, or panic! Have a look at the weekly posts you will see that in each week there's about a thousand posts for weeks 4 and 5. Believe me when I tell you they don't all say it can't be done! Have faith in your progress so far, when you did the W1R1 I bet the 60 seconds seemed and felt hard, and look where you've got to.
Each run builds you for the next, each week builds you for the next. If a run doesn't quite work out then you can re-do it, until it's complete. We don't have Run police on here and the 9 weeks aren't necessarily calendar. Take your time. Enjoy your rests, and I promise you those weeks are doable and doable by you.
Also have a sneaky peek at the posts when people have done the runs - you can easily tell from their titles. You'll see there's loads of smiley face type titles.
Happy running and blooming well done for getting this far in.
This morning I did w4r2. I ran for two lots of five minutes and two lots of three minutes, as per the plan. The five minutes intervals stretched me, the three minute ones were almost easy. Last week, in week three, the three minutes intervals were tough. This programme is so cleverly designed to stretch you without breaking you. If you want to do it, you will do it. I'm proving it and thousands before me have proved it. There's a ton of great advice here from trustworthy people that have all done it. No empty words, no platitudes.
For me, week four is when I'm starting to have fun - really.
Great comment! 
Cheers John.
Great reply!!!
Thanks Floss
Thanks for all the replies guys.
I'm currently running on a treadmill in the gym as the area that I live in is not really an area that you can run around without getting robbed. I've been walking at about 4.5/5km ph and running at about 7km/ph and wondered if anyone had any advice on what speed I should be running at?
Thanks x
You go at a pace that you can maintain, which will probably be defined by your breathing...........if you can't breathe easily, slow down. As I said, you are in control.
I work on that premise in everything I do Breathing essential!
We all felt exactly as you do... please trust the programme, take it nice and slowly and you will get there
After I got over my astonishment that I had completed week one my genuine Hope was - due to a few "handicaps" - that somehow some day I would manage to complete week three.
My "wishful thinking" Hope was to get through at least SOME of week four.
The 5k, the 5 miles and the 10k are all in the bag and I know without a doubt that if my running schedule had not been thrown into chaos these last few months my goal of first 20 miler would be done and dusted by year end and possibly the half marathon.
I started this programme on June 1st last year. Barring some genuine medical reason you can succeed also Just take it one run at a time, one foot in front of the other, slow and steady and at your own pace.
Less than 10% of us graduated 'on time/with distance" The programme is really about building up the foundation of stamina that allows you after graduation to continue "onwards and upwards" as we say around here.
Wishing you all the happy miles that await you in your future
You can do it .everyone thinks that ,just take it steady complete your runs steady ,and when that run comes up you will be ready and if your not just rest a day and have another crack at it . Good luck
I feel exactly the same as at the same stage as you. I think it's a case of mind over matter. Others have done it so why can't you? Trust in the fantastic support and advice of those on here who have completed the programme. It works. Believe it and believe in yourself. Easier said than done but keep telling yourself you can do it 👍
I was the most reluctant runner and would think everyone out running had lost the plot. I too thought I would never be able to run non stop but here I am about to do W9 R3, the graduation run. You can do this. If I can, anyone can 🏃🏻♀️😅
Just take it one run at a time. If you struggle and don't complete - then repeat.
The programme is designed to get you running for 30 minutes non-stop in 9 week, so there has to be an increase which is going to take you out of your comfort zone.
When I was on W3 I couldn't run for 20mins, but by following the programme I found by the end of W5 I could.
Don't put up barriers for yourself. You will fail before you start. And we don't use the f word round these parts. You've got this!!
Okay.. well you seem to have convinced yourself... now just forget that and convince yourself that you can do it!!
You are at Week 3... at Week 1, many of us felt we might collapse... and yet, here we are.. if anyone had told me where I would be now and how much fun and happiness this running has brought to me..I would have thought them mad!!!
You have to try to trust the programme and have faith in YOU!!!! You can do it.. you just have to 'know' you can... take it slow, take it steady and relax into the runs...
"If we did all the things we are capable of, we would literally astound ourselves.
"
At the end of W5 you will be posting the words I've done it!' Believe me, we've all felt like you and lived to tell the tale.
You're doing brilliantly to get to W3. The C25k program is very clever, it's not easy but it works.
It's too late to tell you not to look ahead so now you're know what's ahead deal with one run at a time. Put your running shoes on on and do what your coach says. When he/she says 'run' start off really really slowly, it doesn't matter about speed or distance just keep running slow an steady till you're told to stop. Simples!
You can definitely do this so keep smiling, keep running and let us know how you're getting on.
Go for it!
None of us thought we could do it. Lots of us thought we couldn't run for a minute at the start. We are all proof it works. Good luck and have faith.
You will do itx the secret is STEADY AND SLOW. You will see...
Don't say that...
You can do it...& you will! This programme has some runs that take you by surprise but do you know what? The biggest surprise you will get is what you're capable of....I'm on W6R2 in the morning & when I started this I never thought I'd get this far, but I have....I cant see myself getting to W9R3....but I will! This programme is designed to build up your strength & stamina gradually...and I'll tell you this...IT WORKS!!! Take each run slow & steady like Oldfloss teaches on here...we're all routing for you....you'll get loads of encouragement on here & advice if you need it....these are the best bunch of people you will ever virtually meet so enjoy the programme & keep us posted....
I think that most of us felt this way, especially the peekers among us 😉😉
But the program is building you up slowly, improving stamina so that when you get to the last few weeks you will be running for longer periods of time.
Trust in the program & just try each run as they come & if you don't manage it put it down to practice & repeat until you are comfortable & ready to move on, you'll be surprised how you manage.
Good luck & keep posting your achievements & concerns, they is plenty of us cheerleaders & councillors here to help you get to graduation 👨🎓
I found the hardest thing to do in this programme was to run the first ninety seconds. I used to run a lot when I was younger, and it was strange for me to hit this wall... I too, look at what is ahead, and jumping to twenty minutes seemed an enormous jump. May be the first time it will be a struggle. But I found the longer time to run was the huge psychological boost I needed. I felt I was achieving. I am now on week nine. Keep going. You are on your way to graduating! No going back now....
You will do it. I felt the same and amazed myself by managing it. Am now onto week 6 r3 tonight. The progress you make on the programme will allow you to complete it and you will amaze yourself.
I think all of us thought that, I certainly did. I found it was not a good idea to look ahead. Take one run at a time (sometimes one step at a time). The programme does work and you will keep surprising yourself and it will feel good. You will be able to do it.
Please don't be put off...trust in the program, it really does work. You're not ready for W5R3 because you're only in week 3, by the time you get there you will be. If you look at my post from that week I was petrified about it but the previous weeks will have built up stamina and this run is a lot about mind over matter. Happy running x
I understand this, but, although I have a peek too and am often apprehensive, I tend to take it all in all. Isn't a 3 minute run better than no run at all? I'm not madly focused on the end point, rather I'm enjoying the process. Unusual for me as I'm generally a get-me-there-as-soon-as-possible person. All the best. I'm sure you'll get there, scenic route or whichever!
If it makes you feel any better I can only say hats off for running for 3 minutes rather than the 90 secs I am stuck on. Gravity ways too heavy after 1 and a half minutes. I tried not timing to cheat myself to run a longer distance but the legs and chest said no. I also took a break half way for 2 mins. Just think ... you can run for 3 mins - last time I did that was in school 25 years ago. Go you
You'll get there. Don't give up.
Week 5-Run 3 I DID IT oh yeah!
Week 4 and struggling 
Week 4 run 3 
