Couch to 5K

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W3 daunting? - NOT ANYMORE!!

I completed w2r3 yesterday and due to start w3r1 on Saturday but I feel that running for 3 minutes is a big step up from running 90 secs. I had to repeat wk 1 before moving on, I suspect I will have to repeat week 2 as well. Will give wk3 a go but I'm feeling very doubtful I can do it (I'm not trying to be negative but I can only just do 90 secs, doubling that seems out of reach!). Has anyone else struggled with the transition of wk2 to wk3?

Ok can't believe I'm about to write what I'm about to write ....

Update - WK3R1 Completed! I took everyone's advice and slowed down (I thought I was running slow before but I don't think I was now!!) And you know what? It was good, more than good It was bloody brilliant!! I feel on top of the world right now, I can't believe I was so scared. I found it a hell of a lot more easier than what I thought. I can't wait to do run 2 on Monday. I just want to say thank you all for the positivity and the advice. It really helped. I'm loving the support off everyone. HAPPY DAYS!!!

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Don't worry I've struggled all the way through and I'm now on W7 R3 and getting ready to do my 3rd 25 minutes run this week, it does get easier a lot easier and that's what this app does it builds you up gradually. There's no problem with repeating weeks if you need to, you'll get there believe me. Keep going it's worth the effort and good luck.

Just take it slow and relax, you can do it! Some of the best advice I've received on here is to go as slow as possible then slow down some more, it's not a race, you are building up your stamina first. I'm on week 9 now and I can still walk faster than I run!

Just believe in yourself and you will do it! Good luck and keep us posted 😀 👍🤞

not yet i start w3r1 next week at the moment it seems to be easy but will see you can do it nice and slow mate

Every new week seems daunting!

If you’ve completed a week there’s no need to repeat it. It will have prepared you for the following week (even if you don’t realise it!).

Do you listen to music as you run? That’s a good distraction! Also slow down when you run. Then slow down some more! Embrace your your inner 🐌 as at this stage you don’t need to worry about pace as you’re building up stamina. Finally, those Gremlins in your head with the negativity...tell them to do one! You CAN do it!

Good luck and I’ll keep a look out for your next post! 💪🏻😀

Thanks, yes I do listen to music I find it helps to distract me from the running! I think I'm worried because I feel like I have slowed down a lot to do wk2. I'm gonna try to do it on Saturday and will let you know how I get on!

Oh my god I can't believe it!! I did it!! I bloody did it!!! Slowed right down and it was great. Thank you so much for the advice. I feel like I can do this, i can actually do this!!

Fantastic! You’re smashing this! I think you need to place more faith in yourself! Well done! 💪🏻👍🏻👏🏻👊🏻😀

The best advice I was given was that the things stopping me from running are in my head not in my legs, and for me it was definitely true. Trust the programme and trust your own potential and capability, slow right down and give it a go. Good luck xxx

Just done r2 of wk3. It's not as bad you think it will be. I deliberately picked a route where I was on flat or downhill for the 3 min bit just to give myself a mental edge. Relax into it and maybe play mind games with yourself, pick a target and run to there, then pick another. And go SLOW. 🐌🐌🐌

Give it a go, you may surprise yourself like I did 🏃‍♀️💪.

After reading these comments I am feeling a bit more positive about it! Trust me I have been running slow but maybe I need to slow down more? Fingers crossed for Saturday!

I did bloody surprise myself!! It was great, can't believe now looking back, that I thought I couldn't do it. I feel amazing!! Thanks for the advice. Much appreciated !!

Fantastic, well done!

Brilliant job completing W2 for starters! 👏👏👏

As for W3, slooowwww down for starters! Embrace your inner snail! You will be able to do it, and you’ll surprise yourself. 👍🏻

Each week gradually builds strength and stamina. You’ll look back on each completed week with pride, and although the next one might look daunting, it’s ultimately doable! Really! 😀👍🏻

Good luck with W3, it’s yours to smash! 💪🏻

I’m repeating each week. I’ve tried the C25K a few times in the past and always given up - repeating the weeks gives me a bit more confidence for the step up. Mind you, I start week 4 next week and the jump up is scary!!! I’m just taking everyone’s advice on here on board and keeping my fingers crossed it won’t be as bad as I’m thinking it will be. Good luck!!

I've just checked out week 4 and the jump up does seem scary but I'm sure you can do it! I think repeating weeks will give me a bit more confidence as well but I will try wk3 on my next run on Saturday. Good luck for wk4!

You too!

I felt exactly the same as you last week. I struggled a bit with W2R3. Just completed W3R3 this morning. I found it better than last weeks as although the runs are longer, there's less of them so you're finished before you know it. Just keep your pace slow. You can do it 🏃

That's good to hear! I suppose I won't know until I've tried it will I? I guess the thought of it just seems scary! Good luck with the remaining wk3!

I've just completed it and you know what? I totally agree with you. I did find it much better than last week. I can't bloody believe it!! You can totally smash week 4, good luck!!

Well done. Knew you'd smash it. We'll have that 5k in the bag in no time.

Yes we will and I never thought I would be saying that!!

Are you running slowly enough? This isn’t a race, and if you run too fast it gets harder to complete. Are you hydrating well, it’s more than drinking water, it’s also how you do it, sip slowly all day. If you’re slow and hydrated you’re all set.

Some of the jumps are hard... but they’re geared up to be achievable. Every run should be challenging. There is no need to repeat a week, or any run that is completed. If you can’t yet run 3 minutes, that’s fine, that doesn’t mean you need to go back to 90s, it means you need to repeat the run that you just did. When something is impossible, it needs working at until it’s merely challenging, then you rise to the challenge.

My last run was 8 running, 5 walking, 8 running. My next run is 20 minutes. So my next workout is a minute shorter than my last. If I walked quickly enough then my next run will be about as difficult as my last one. The numbers can be misleading.

You’re doing great to have done two weeks of the programme. There’s no medals awarded for completing it in 27 attempts, in fact as your muscles improve after each run, a few repeated runs make you stronger for the end of the programme.

You can do this... you can do anything.

Thank you for the advice, I think I'm running slowly as I slowed down when I repeated wk1 as I was struggling a lot. It's only since the end of May that I have started exercising which has mainly been walking, before that I literally did no exercise! Through the day I only drink water, drink quite a lot of it at work before I go out for a run. I can see the sense of maybe not going back to 90 secs. I will push myself this Saturday for wk3 and hopefully I will surprise myself!! Good luck with the rest of your wks!

It will come... don’t overthink and panic yourself out of a run... relax, use mantras “I can do it, I will do it” repeat them to keep the negative voices out of your head. You’re certainly not far away and a lot of the battle is mental. Coming from literally no exercise isn’t easy, but it’s still doable. Are you exercising on “rest” days? Yoga, Pilates, cycling, walking, swimming, core work... all excellent for running and compatible when it comes to keeping injury risk down.

You will surprise yourself a lot on this programme... take every one of those and keep notes of them for when it’s a tough day. You can do this... I know that you will do it. Relax, believe and run.

Yes I walk for half hour every day while I'm at work and then on rest days I go for a further half hour walk after work. I can see an improvement in my fitness level from when I started at the end of may but I still see myself as very unfit (obviously hoping to change that with this programme).

Thank you for the support, I appreciate all of the comments and for people to take the time to encourage me, it's uplifting! Will update you tomorrow after run👍🏻

I've just completely shocked myself!! I've just done it and it was great!!! I can't believe I thought I couldn't do it!! Thanks so much for the support!!

Brilliant! That’s a good session. Believe in yourself more with every step. You can do this... look at how far you’ve come already.

It feels brilliant!!

Well, that’s because you are. Enjoy the next one... nothing to fear now!

In W3 you run for exactly the same total duration as you did in W2, it is just the intervals that alter and the total workout time in fact reduces.

If you are doing a gentle jog, at an easy conversational pace, as described in the guide to the plan healthunlocked.com/couchto5... and are doing a brisk walk for the walking intervals, then the difference in energy expenditure between the two is minimal.

You will be moving for less time and you are underestimating the ability of your amazing body to adapt and develop.

You can do this.

healthunlocked.com/couchto5...

Thank you as I did not see it like that. I feel a bit more positive when looking at it like that. I can only give it my best and see what occurs! Hopefully I will surprise myself!

Take the excellent advice from IannodaTruffe ...then.. just slow down, relax and head out again

I did it!!! I can't believe I did it!! I feel amazing right now. Thank you for the support.

Awesome...huge well done you😉

I did Wk3 Run1 yesterday (only a day after finishing week 2) and I thought I wasn't ready and was tempted to repeat Wk2 Run3, but I did it and it was AWESOME. I felt so good at the end. It wasn't too hard - I rejigged my route to be flatter and ever so slightly downhill on the last half and it was in some ways easier than my previous runs.

There are only two sets of three minutes and the rest are short, plus you get a longer walk break! DO IT!

I've just done it and I feel bloody amazing!!! ABSOLUTELY AMAZING!! How good does it feel??? I'm actually excited to do run2 I can't bloody believe it!! We've totally got this!!! Good luck for the rest of your runs!!

TOLD YOU!!! I just did W3R2 with my sister who's way fitter than me and it was BRILLIANT and she even said "that was harder than I thought" after she'd finished laughing at my slow pace. I've now done 8 runs in 12 days which I would NEVER have believed two weeks ago!

You were right!!! Totally right !!! Well done on run2 you've totally smashed it!!! It feels amazing doesn't it? I feel the same, never in my life could I have imagined me running. Well done on how far you've come, you've done brilliantly. Keep me updated!!

Ive just finished W3 tonight. I loved that each run felt like it was over before it started (Probably cos there's only 2 x 3min runs!) Now next week, well that looks a challenge, but I'm guessing i can do it. Try not to worry, I'm sure it will fe fine.

I've just completed it and I feel amazing!!! It was great!! You can totally smash week 4. Let me know how you get on !

Well done... I can understand the feeling! I can share the same experience as I found the 3rd week surprisingly easy!

I am not repeating any weeks run as I feel the app is planned over 9 weeks and is based on experience!

Best of luck for the rest of the runs 😊😊😊

Best of luck to you too

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