Couch to 5K
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Struggling after w5

I was really pleased with my progress through week 5 and, feeling smug, sailed through W5R3 - so much that I repeated it four more times in the following 10 days to 'consolidate' and really prove to myself I could do it.

But, damn, week 6 has been tough. I've had persistant left knee pain (not when I run, but afterwards, and only when I try get get up from sitting) and the weekend before last I struggled to get through w6r2. Finally finished W6 last Tuesday at my slowest pace yet, and have rested since due to getting a big blisted on the side of my heel.

Am really struggling to get the will to progress now it looks like the rest of the program is just repeating the same - especially since I'm just getting slower and slower every time I do.

Any hints?

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But you should be getting slower each time. The runs are getting longer. That makes sense. It’s what is supposed to happen.

Maybe you should sign yourself up to some 5k races and join the ParkRun? I find it motivates me massively. You’re on the home straight now! 🎓 is in sight! You’ve got this! 💪🏽

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Yeah, no, I mean I'm getting slower every time I do a 25 min run...

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Don’t worry about it! 👍🏽

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Go slow. Slower than an advancing glacier. Don’t forget this program is misnamed. It should be called couch to 30 mins but that doesn’t have the same ring to it.

Wise people on here have said aches are fine to run with. Pain is not. But if the pain is literally only when you stand up I don’t know what to say. If you are concerned the answer is always to see a gp.

Good luck!

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I'm not able to bear my weight on my left knee when getting up from a sitting position for a few days after a run - otherwise, they don't hurt at all. After a week off running, I'm nearly back to normal, so I think I'll just restrict myself to running twice a week, instead of every other day.

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I run 3 times per week and not every other day. I always get a 2 day rest somewhere in the week.

If you feel improved it could be an injury you just needed time to heal. If it is persistent maybe there’s an underlying cause. Could it be running shoes or running style? Keep us posted!

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Slow is ok, it took me ages to get my head around it, you will speed up but it all takes time. You can do this.

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Slow is fine. It's the most common advice on here. It doesn't have to be about how fast.... or how far.... just get to 30 mins continuous running. Then decide if pace and distance are important!

The second bit of usual good advice on here is hydrating well the day before. I really struggle with that but it helps hugely. And I had my runners properly fitted after a gait analysis. Pains almost gone. They will never go entirely and I have foot pain all the time due to bunions....

I'm almost at graduation. I was a complete non runner, always have been. I would love to get to 5k but am someway off! It's a goal. 30 mins first...

Think how far you have come! You can do It!

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I'm sticking rigidly to the plan this time, currently on week 5 run 3 due today, as previously I have over done it and ended up in severe pain with achilles and knee issues. So far I have been fine. I think it is best to stick to plan, the longer runs are thrown in to test you. To go off plan you are interrupting the flow thats been devised for this training. Week 6 you then do more intervals again. I've found it so much better sticking to it than going off plan as I did before. Last time I ran 2 years ago, I was doing couch25k in line with running 'a marathon in May' for the British Heart foundation. I needed to fit in extra runs to do the distance but ended up injuring myself and its taken 2 years to get the courage to try again. I'm going for slow but sure this time. I have a 5km race during week 8 but shall see how I go, will run to the plan, with walks where needed. Currently running/walking nearly 5km as it is in week 5 but not worrying about pace per se. My graduation run is 30th June, so lots of time to build up slowly. I do bootcamp sessions otherwise but always try to have 2 rest days per week if I can. Your body needs to recuperate properly.

I used to take collagen tablets for knee pain, in 2 weeks it was better. Might be an idea, as well as hydrating well. Keep it moving where you can as rest will stiffen the joint more.

Stick with it!

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W6 is a tough one! I think a lot of us struggled with it - I know I did! Don't be disheartened- as others have said - look how far you have come. Bet you never imagined that in W1. Give W7 a go - I struggled a bit with R1 but did R2 today and found it (not easy) but easier. Good luck & keep us posted

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I struggled with week 6 and did it many times. It does suddenly come right

Good luck

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Thanks for the responses everyone - I got a great big blood blister and took a week off for that to heal. That did my knee the world of good. I've switched to running every three days now, rather than every two and that's helping - and this morning I finished w7 - so that's good, running for a couple of mins longer than strictly necessary - 27 mins, so am now set up for W8 I think.

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