Hi all! I might be about to split option here, but I don't mean to be controversial. After about 10 years of very little exercise and being a fair amount overweight, I have started doing c25k. I'd tried to hide this from friends and colleagues etc because it's pretty embarrassing to know quite how unfit I am...im "only" 37...but as things do, it all came out eventually. The thing is, I know I have a habit of giving things up when I start to get disheartened, and I'm pretty determined to do this this time. To stop me getting disheartened, I've decided that the 5k is my target, and the c25k runs are my method, but I'm not aiming to complete within the 9 weeks. I'm doing the same week over and over until I'm comfortable with it, then moving on to the next week's program. I've been doing this for 10 weeks and have only tonight done the week 3 run straight through without having to have an extra minute or two walk before the second 3 minute run! However, I'm quite pleased with myself - I was struggling with the week 1runs ten weeks ago! Now, with people at work finding out, there's been a lot of conversation sparked. Some people are congratulating me and saying that even if I'd stuck to week 1 it's more than I was doing before. Others have said that this is a nine week program for a reason, and I should be pushing to progress in line with that. I'm worried that if I push it, and start to fail, I'm going to give up because the target is unreachable. What is the general consensus here? Is the timeframe a deal-breaker? All advice welcome, thanks X
Is the 9 week target so important?: Hi all! I... - Couch to 5K
Is the 9 week target so important?
My opinion, personally, is that it should take as long as you are comfortable with. If you don't feel you are ready to move into subsequent weeks at the same time as the app 'says that to u should' then so be it. It's all well and good saying it should take 9 weeks, and maybe it should, but the reality of it is we are all different and there is no one size fits all option. Aside from that, life can get in the way and unforeseen obstacles can get in the way... I'd say, as long as you're happy and comfortable / confident doing it using the timeframe you are then don't worry about other people's opinions. Like you say, it's a damn sight better than sitting on your backside doing nothing
Thank you lolamac81. I think I was happy with it until the seed of doubt got planted...I agree, we are all different, I just don't want to push it and give up but I don't want to miss a trick either 🙃
It’s your journey. Week one actually gets you super close to raising your heart rate for 30 minutes immediately... from the health point of view I guess you could do that forever and be pretty healthy because of it.
Pushing would get you to all running sooner, but to be honest the more you complete and repeat the stronger you’ll be when you do hit 30 minutes, and likely faster too.
I get what you’re doing, but I’m wondering if there’s any benefit doing it later in the programme ... when you’re in week 8 will it still be worth repeating when it’s only 30 next?
Thanks unfitnomore. Honestly, I have no idea whether it will be worth it later on, I'm still avoiding looking at too many steps ahead! Hopefully, if I get to week 8 (eventually!) I'll have enough successes in the bag to be able to push that last extra bit
For sure... that’s what I was thinking... the jumps are psychological and that last one is tiny, so I’d go as you’re going as it’s working well for you, and then I’d probably go 7,7,8,9 in those last weeks as the jumps decrease anyway. Just get through 9 before next summer 😂
Lol next summer is a definite target 😂 I don't mind progressing slowly, but I don't want to be counting Christmases in the meantime 🤣
I think it's fine to repeat a week. Keep going !
Take as long as you like Bham81. You're not competing against anyone else, its not a race - you're doing this for you, so enjoy!
Thanks tartancat! I'm not sure enjoy is the right word for all of it just yet but I'm certainly enjoying it when I get little wins like tonight xx
Aggghh!😤 just lost my long reply to you.
Don’t listen to the naysayers. C25K is brilliant. It got me running after many failed attempts and I’m now running half marathons and training for a marathon - but it all started here as it has with many others.
This plan is your plan to do in a way that will keep you going. You may ‘only’ be 37 but if you’re unfit you need to build your fitness up. Doing the plan in your way will help ensure you keep going. There is no time limit on this programme at all. As long as you are getting out there you are winning.
Have you seen this? It’s full of great info.
healthunlocked.com/couchto5...
To get you started there’s no better forum than this one for help, support, fun - and a kick up the b*m when required😀.
Take your friends’ compliments and just smile sweetly at the others and go your own way.
You’re doing brilliantly so far. You know how much better you feel already, think how much better it will get.
Your C25K... your way... if it takes longer that is fine.... 
The only slight drawback with repeating too many weeks, is that it can get counter productive.. and very tiring...and you may get to a stage where you are almost stuck in a running rut.
So... you listen to your body, and if you complete a run comfortably, then move on...and it is okay to challenge yourself a little too, without pushing though.
This is meant to be enjoyable... so take your time... and enjoy... and know that we, and the badge will be waiting for you!
Thank you Anniew55! Your last paragraph nearly had me crying, thank you for your encouragement. I haven't read that post, that is my next job!
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
C25K is a flexible programme and the only way to fail at it is to return full time to the couch. Some people take months to work through the programme, but are in a better position at the end than if they had not bothered.
That said, until you try something you don't know whether you can achieve it and, taking my statement above about failure into account, why not try testing yourself. Moving outside our comfort zones can be empowering and exhilarating, building self confidence far quicker than mere repetition can ever be.
We encourage C25kers to move on if they complete a run, maintaining momentum and reward, however no training plan can be a perfect fit for all comers of varying ages and fitness levels, so we also totally understand and condone the need for an individual to take a slower approach, although frown on those trying to go too fast.
You are in control. You are making progress. Enjoy your journey.
Thank you iannodatruffe. Honestly, I've been out of my comfort zone since day one lol. It's a relief to know others have taken longer than 9 weeks and still managed to reach the 5k. I know my wins so far are only small, but I do feel as though they've been enough to stop me going back to the couch full time, so I hope to join the club one day.
It’s your C25k and you can complete it to suit you and your time frame It’s not a race 😃.
You want to enjoy it to keep doing it, which we hope you will 💪👍😃
Thank you misswobble! I do want to enjoy it, and I do enjoy the feeling of the little wins when I get them, which I why I was worried about whether I was looking at it in the wrong way. But, from everyone's comments tonight, I've decided I'm going to stick to what Ive been doing, and change it as and when I think I need to xxx
You’re in the driving seat. This is about you, for you, so you progress at a rate you’re comfortable with No need to push things 🙂
I needed C25K but I certainly didn’t follow it week by week after week 7. I did W2 Back to back ( twice in one run) then week three. When I was happy which wasn’t really so long I just ran although being paced with C25K still but no walking. Does that make sense? As long as you a running you are progressing and your stamina will quickly increase. X
I think adjusting it to suit you is a good idea - I still use the early weeks of C25K and I run for 50 mins now. Believe me I honestly could not imagine I could do it.
Xx
Nah. It took me six months to graduate for various reasons and I wasn't bothered about the time thing. That was five years ago (actually today is my fifth anniversary since I graduated) and I'm still going......
As others have said, this is your journey and we're all different so forget about anyone else, this is ALL about you!
A huge well done for starting, the hardest bit IMO and you're doing brilliantly. Keep posting here for sanity checks and the odd giggle or two. And good advice too 🙂
Thank you irishprincess! Happy anniversary X
Thank you 🙂
It depends what your goal is. If it’s to run 5k then you should stick implicitly to the programme. If it’s to get and then stay fit you must adapt and repeat as necessary to allow your body to adapt. Becoming fit is a gradual process, like losing weight: no-one ever went directly from size 20 to size 12, though many of us wish we could ! I’m on my third repeat of week 1 myself. I’m very overweight and I couldn’t jog at all without risking fractured shin bones and total asphyxiation ! This week I’m managing to jog the first 10 seconds of each run, so I know the programme is working. You need to be proud of yourself for taking control of your life and persevering at the right pace for yourself ⭐️⭐️⭐️ I suspect the people putting you down could do with working on their own fitness ! Why not invite them to try it and see if they can finish in 9 weeks themselves ?!! To me the flexibility of the programme is its key strength. If you HAD to do it in 9 weeks they wouldn’t have included the repeat function. And I’d be back on the couch ! Happy running x
It is your body Bham81 and your own running journey. You are the only person who knows how your body feels. Ignore what those negative colleagues are saying, as honestly it is nothing to do with them. If you pushed on before you are ready and suffered an injury, it would not affect them, but you would be the one who was suffering. Everyone is different, so you need the confidence to do what you need to do, listening to your body.
By repeating each week until you can do it, I think you are setting yourself to succeed.
You are making fabulous progress, keep up the good work! You will get there!
Hello! Firstly wanted to say you've already been a success - running consistently for 10 weeks is brilliant! You've got a habit forming there. I think everyone's hopefully let you know that you're doing fine, advice re: comfort zones has been given etc.
Just wanted to pick up on one thing - 5K isn't necessarily something that people hit by the end of the plan (most of us here don't). The NHS plan gets you to running 30 minutes by the end with no pressure regarding speed and therefore distance, but by then you have all you need to progress to 5K and beyond at your own safe pace! Sorry if I've missed something else you've said but I thought I see in here that you mention the 5K target. You will get there though!
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