Couch to 5K

Week 3 run 1

I just ran week 3 and have to say running the first 3 min run was really hard. Quite out of breath. I reduced it down to 2 min run and 1 min walks and ended up doing 12 mins in total of running. My phone went weird so didn't have podcast to listen too so did it with timer. Run for 2 min walk for 1 min and did this 6 times. Kind of making up but really wanted to make sure I did something. Any advicentre welcome

7 Replies

Well done.

I would recommend redoing the run with the programme's intervals, just so that you know you are ready to move on.

Have you read the guide to the plan?

It may be helpful.

If you are out of breath, slow down.


Yes have read the guide. Yes will do it again and sort out the app as it suddenly went off!

I think I was out of breath and yet in the later running intervals it was all really nice and thought to myself that I could do 3 mins now that I was further into it.

Really enjoying the programme and thanks for replying so quick


Read this which may explain it.


Thank you that is really helpful. I am going to warm up more and take it slow. Really looking forward to next run.


slow down for sure - but especially at the very beginning of your first run. it's far easier to start slow and keep going! I remember thinking I was going slowly, and then as I reached weeks 8 and 9 finding new depths of slowness to make sure I could complete the runs :)


Thank you for the advice and support. Looking forward to next run.


it sounds like you're going to do great :)

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