Couch to 5k help

[past-caring]

So this Couch to 5k thing? Is it ok to repeat a week? I am 55 and a bit overweight - due to start week 4 but found week 3 a bit of a struggle. Breathing fine, no probs with lactic acid, but lower legs a bit painful during the run - I didn't have that problem with week 1 or the step up at week 2. Just think it may help to consolidate where I currently am.....

[Deals1 Graduate]

hi

I would say, I've been repeated a run before. you can do it!

[Bettyb719 Graduate]

I would say just move on, if you completed all the week 3 runs. Are you stretching after each session? Good luck! I’m sure others will give you great advice and support on here! 😊

[GirlOnTheRun Graduate]

I would say move on - ‘struggled with’ is very different from ‘unable to finish’. All of the runs are a struggle for me - but if I make it to the end I consider that completed and move on. The programme is designed to push you If your legs are still sore maybe take an extra rest day? And if you can’t finish one no problem to treat it as a practice shot and repeat it

[UnfitNoMore Graduate]

You can repeat any run... I’d have a pop at the next one though, the run you struggled with will have had your muscles working overtime to get ready for the next one, you may find it easier than you think. If you can’t finish it, you still have a run in and get stronger from that too. In your position I’d move on, as I think I’d rather repeat til I beat it than repeat until I think I can beat the next one.

[past-caring]

Maybe I wasn't too clear in the o/p. The first two weeks stretched me. But not as much as I thought they would - they were a challenge in a good way. Week three was much harder. One factor might have been that unforeseen circumstances meant I had to change my run day for the first two runs - i.e. I ended up having to leave two days between runs, rather than one. In any event, I felt pretty much f****d after each run, as opposed to pleasantly knackered with the first two weeks....

[Donkeywhistler Graduate]

It took me 6 months to complete the 9 week programme. This was due to a variety of things (shin pain, holidays, lack of confidence, injury and repeating weeks). I would say adapt the programme to suit where you are physically and mentally. The important thing is that you keep running. I was 50 when I started and I struggled with the 1 minute runs! It takes a lot of mental strength to run and it is easy to talk yourself out of it but as long as you keep following the programme, repeating weeks where you feel it is necessary, you’ll get there. I spent 3 or 4 weeks Re-doing W5 runs 1and 2 in preparation for the 20 minute run as I simply could not believe that I could do it! I did it, and that was a major turning point - after that I just knew I could do whatever the programme asked me to do. Find your own way through the programme but keep running. Good luck.

[past-caring]

Cheers all - did the first week 4 run yesterday and it was fine. In fact, found it easier than the week 3 runs - which now underlines for me the importance of trying to stick with the programme so far as possible, certainly in as much as it will be best to avoid any 2 or 3 days gaps between runs (yes, that was forced on me for week 3, but it made things worse).