Currently not meeting the target

[AJ-7]

Hi, I’m on week four of couch25k and am struggling. The first run, I thought I was going to die on the treadmill after only 4m running. Today I decided to do 3m run, 1.5m walk, and repeated four times. I feel like a failure that I can meet the target, even after following the programme to the letter so far

[KatyNewMe]

Hi there AJ-7, you're not a failure. I'm at week 4 and it's been a bit of a jump.

The problem with a treadmill is, it kind of dictates your speed. I'm running outside and I've noticed I've really really slowed down this week to accommodate the longer time. In fact my running is virtually the same speed as my walking.

Maybe try going slower. There's nothing wrong with going much slower at this time in our training 🙂

Slow and steady - Isn't that the mantra?

[AJ-7 in reply to KatyNewMe]

I have been running at 8.5km/h, but dropped it to 8.0km/h today. Might drop it down again for tomorrow and try to do the whole thing. Thanks for the advice

[Millsie-J Graduate in reply to AJ-7]

I think this will solve your problems! Slow and steady throughout. You can look at increasing pace later.

Good luck.

[VictoriaRuns Graduate]

Hiya AJ. Slowing down sort of came as a revelation to me around week 5 when I thought I would be failing to do so. That's not the case, the point is to go at a speed which you can maintain until the end. It doesn't matter how fast this is, it's the action of running that is the important thing, so as one of our mentors will, I'm sure, be along to tell you soon, slow down, and stick with it. Keep us posted.

[Hidden]

There is no shame in slowing down, in fact it builds muscles and stamina; you will naturally speed up as you progress, probably post graduation. There is also no shame in repeating a run or even a week if you can't manage it the first time. You are doing really well, be patient and gentle with yourself x

[Hidden]

Ive just started week5 i also use a treadmill to do my runs, try dropping the speed down to 7/7.5, i was running at 8/8.5 in the earlier weeks but have had to take it down the further on i go,

[RainbowC Graduate]

Slowing down is great advice - particularly if you're running on a treadmill where the tendency is to go at the speed you set it to before, whereas outdoors I think you probably set your pace more naturally... But also, it is a bit leap from week 3 to week 4 - I can't do it without some intermediate weeks, otherwise my knee can't take it and gets so painful I have to stop altogether in week 5. So if you need to spend a week or so building up to week 4, that's fine too.

[AJ-7]

Thanks everyone for your advice. I will try it a bit slower tomorrow morning and see if I can complete the challenge. I’m also so glad I’ve found this forum, your support is greatly appreciated

[Janenz in reply to AJ-7]

I’m on week 3 and find 7.9 on the treadmill works well for the runs with walking parts at 5.9/6.0/6.1 depending how puffed I am after the running part!

[Anniemurph Graduate]

It doesn't matter how slowly you run. The running action is different from the walking action so if you can't complete a run at whatever pace on the treadmill, slow it right down until you can. Pace comes later. At the moment you are just learning to sustain the running motion. I'm sorry, I don't do treadmills so I don't know what the numbers mean, but what I do know is that they don't matter

[EmmaRunning Graduate]

Hey Aj-7 I repeated runs on the program (all on a treadmill) as there were days when it just didn’t happen for me for no particular reason. The good feeling comes from repeating the same day and managing the runs which will happen I’m sure. I slowed down as well - I think early on I thought that unless I was running at 10K/hr I would never Manage 5 in 30 mins. And I never have since ! I’m running much slower and further now, not burning out early. It’s a much better feeling.

[Virginia60 Graduate]

Hi I graduated in October but started in May! I had to repeat a few weeks, I went on a couple of holidays and did some running/walking but didnt follow the programme, I repeated a couple of weeks by mistake by not wearing my glasses and pressing the wrong button!! All of this happened but I still graduated and am still running. I still cant do 5k in 30 mins but I can run 5k and have done the odd 6k. Slowing down is definitely the answer. I dont run on a treadmill, all my runs have been outside so it is a different way of running but you will get there, and it doesnt matter how long it takes!

[AJ-7]

Thanks for everyone’s help and advice. This morning, I could only manage a short 15 min run, but I managed to do the 3min run, 1.5 walk then 5 MIN RUN!! I RAN FOR FIVE MINUTES!!! I did it much slower and felt really good at the end