Newbie to running!: Hi all I have started the... - Couch to 5K

Couch to 5K

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Newbie to running!


Hi all I have started the Couch to 5k in fact I have just completed week 2 and I’ve now found this forum! My question is how do you know when you are ready to do the next week? I do a mixture of running in the gym and outside, and I found it very hard today completing week 2 outside as it was hot and muggy. Should I repeat week 2 until I feel stronger?

I am 44 years old and overweight. I do other exercise like weights and swimming, but this is the first time I have tried to do the Couch to 5k. Any tips appreciated! 😃

8 Replies

Hello and welcome. Have a look at the FAQs - Guide to the programme, which explains everything :)

Each week may feel difficult and you may question your ability to move on, but the programme is really clever and each week builds on the previous one, so that if you managed to run the run, you really don't need to repeat- you are ready to move on.

Some people feel however that they want to feel confident before moving on and you can do this if it comforts. Not necessary in the programme :)

Thank you for your reply. I guess I just got a bit worried today as it felt so much harder which I was surprised at. I am also diabetic but it doesn’t really affect my ability to do exercise if I’m honest! In fact exercise is vital for me to manage it well.


Well done for getting to week 3 👍👍👍.

Some days just seem more of a struggle sometimes. This is even more common when you come to do the same run 3 times.

You are almost certainly ready for week 3 but, as helenwheels says, if your confidence needs a boost, repeat as necessary. 🐌🐌🐌

Just remember to stay slow and if struggling then slow down some more. The benefits you'll get from the programme really will help your health.

Good luck 😃😃😃

Thank you for your advice maybe I should give Week 3 a try! I think I struggle more outside for sure I am much better on an even treadmill with air con around me 😂


The answer is we don’t know when we are ready... that takes experience. The guys that devised and tweaked this programme have experience by the truckload... so we use that. You just completed week 2, you’re ready for week 3... trust it and believe in yourself.

If you complete a run, try the next... if you come up short, repeat that run until you complete it. That’s the quickest way through the programme and will achieve all the objectives that it is designed for.

Good job completing week 2... keep going and push yourself with mental strength when you need to.

Thanks 😃

You’re ready when you’ve conquered the run before. If you don’t manage the next one, call it a practice and go again. There’s no time scale and you only fail if you go back to the couch permanently. Good luck!

I’ve managed to complete week 3 I have surprised myself! The only problem is my lower left leg hurts a bit to be side of my shin. Is this normal? Will it pass? I am about 3 stone overweight right now 😢

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