Hi, I’m new to this forum, just finished week 3 of C25K yesterday. I found running for 3 minutes really hard, even on the third time, and I’m absolutely dreading a 5 minute run on Tuesday. So far I’ve finished all the runs, without having to stop or slow down during any of them. But I’m seriously worried I won’t be able to keep it up for 5 minutes.
I’m wondering if anyone who has done the C25K has done any of the weeks more than the 3 times suggested in the app? I feel like I need to do a week 3 run at least once more, maybe twice before I attempt week 4. But would this hinder my progress? I feel like the course doesn’t give you any time to get comfortable with the length of the runs before moving you up, and maybe that’s a good thing.
Should I just have a go at week 4 and see what happens? Or would it be sensible to do another week 3 run first?
Thanks,
Beth
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skintc
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There is a lot of sound advice and information about running the programme.
If you are having to repeat runs, consistently, then the chances are you are travelling too fast. It is a carefully structured programme, which, if followed, takes you very steadily to the 30 minute runs.
Repeating the odd run, is sometimes understandable...but slow and steady usually means you should be fine
Move on...but take it as slow as you like... there is no such thing as too slow. try to relax, and land lightly and see how you go
Unless you’re really struggling most tend to duplicate a particular run if they felt they didn’t do it justice. Not heard of anybody re-running a whole week. The point of the plan is to stretch you, so whilst the 5 minutes may seem hard, in reality that’s what the plan is working on - your stamina and stretch.
Just give it a go and see what happens would be my advice, you never know what you’re made of until you try it. And if at the worst you don’t complete the 5 minutes interval - if you got to say 4, then you know to re-run that specific run.
And as usual the sage advice applies, take it slow and steady.
Good luck - I M sure you’ll be fine and posting on here how you made it!
C25K is not about speed or distance. It is purely designed to build your stamina safely so that you can run for 30 minutes nonstop. The most common error made by new runners is simply going too fast.
If you have completed a run move on. The superb structure of the progression means that each run and week, prepares you for the next one. Many people are just like you and can't believe that they will be able to do the next step up..............they do and so will you if you begin to believe in yourself and the plan.
If you are running as you should be, at a gentle jog, you should be able to hold an ungasping conversation as you run. If you can't, you are going too fast.......slow down. Speed comes with strength and stamina, so build those first.
You are in control, but you may surprise yourself if you accept the challenge, as long as you go slowly.
hello! hopefully you've taken on the encouragement to move on (you are ready) - but really there's nothing that says you can't repeat, if you truly want to.
I just wanted to pick up on something though - up to week 4, all the runs in a week are the same. No spoilers about week 5...
I remember feeling exactly the same as you but you will be amazed how you will be able to run the 5mins and will feel on cloud nine once you’ve done it 😀 I was convinced I wouldn’t be able to run longer than 3 minutes as I found it challenging but as you work through the weeks your stamina builds and the walk time in between gives you enough time to recovery. Trust in the plan and you will be fine!
Have a go at week 4. If you've completed week 3 then your body is ready for it (you may just need to convince your mind that you're ready). Slow down and take it steady and you should be able to do this.
I felt exactly the same especially going from 90secs to 3mins, it felt like such an increase but have faith in the App and just go for it... The key for me was to take it slowly.. There is plenty of time to build up speed, at this stage it is just about increasing your stamina. Good luck
Thank you all for your advice and encouragement, I am definitely going to try week 4 on Tuesday, I will let you know how it goes!
CBrun26, I thought the same thing when I went from 90 seconds to 3 minutes, but I did it I guess. The 90 seconds in week 3 were way easier so maybe I’ll surprise myself!
As for my speed, I walk at 6km/h and run at 7.5km/h (I’m using a treadmill) so for me I don’t feel I’m going super fast. I could always slow it down to 7 if I’m struggling, but I can practically power-walk 7.5km/h so I’m not sure any slower would constitute running!
I’m going to go and read that guide now 😀
PS - icklegui, I’ve already had a peek at week 5, sounds terrifying!
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I think I need to train more than 3 times per week. Is it ok?
For those who've done this more than once, is it easier the second time round? 
Am I doing more harm than good?
Should I run more than twice a week?
Week 2 down and more determined than ever..
