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Couch to 5K
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W3R1

Hi,

Looking at people’s posts everyone seemed to have enjoyed week 3’s 3 min run...I found it super hard. I find it’s more of an effort if I slow down too much and I seem to land harder on my feet and my calves ache more. Seems more natural to go faster but then my breathing affects me. Did the first 3 min run ok, the 2nd was too hard and quit after 2 min🙁....Sigh, will try again tomorrow.

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I found them really hard! And was really disheartened by them too (see my previous posts). But I did them. I start on week 4 tomorrow. You will get there, I promise.

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Each week is hard. Part of the reason why we look forward and think we will never be able to run for 30 mins. It doesn't get easier, but you get stronger.

The best bit of advice I feel I can give you is to try and not focus on the time. Thinking about how long you've got left will drive you mad. "A watched kettle never boils", as the saying goes. Try to focus on anything else but don't think about the time.

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We've all been there. Some short runs feel like they take forever, and some longer runs seem to fly by. It makes no sense!!! Don't be afraid to run slowly though, it's not a race, and more important to complete the run than to go fast. You can work on speed after you graduate. And you probably won't be at 5k when you do graduate, don't worry about that, it's about running for 30 minutes.

I would actually leave a rest day before attempting it again, to give time for your muscles to repair themselves. You should find the run is a bit easier after a rest day. Not a bad idea to do some stretches though on your rest days. I've been using these: nhs.uk/Livewell/c25k/Pages/... and some knee exercises. You might want to give strength and flex a try too.

All the best! Neil

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Just keep it slow.. you are doing fine and you will start to find that the steadiness pays off on the longer runs:)

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