Repeating a week

[Newbie2018]

Has anyone here repeated a week particularly week 3? I'm finding the transition from 90 seconds to 3 minutes hard and it's worrying me for the weeks after 😂

[John_W Graduate Ambassador]

Very simply - S L O W down. No-one will criticise you for repeating a week if it helps you build confidence. Weeks 1-3 are a foundation for what lies ahead - I think of them as a road leading to a bridge (weeks 4-6) with more road (Weeks 7-9) on the other side.

In my experience of leading several C25K groups, everyone* is capable of doing it ... as long as we keep the pace SLOW. Do that and you shouldn't need to repeat. As a guide, your breathing should be comfortable and you should be able to hold a conversation in the 'running' bits (think JOG instead of 'run') - it's called a conversational pace. If you end session out of breath, panting, wheezing etc, then you're going too fast, waaayyy to fast! Aim to finish each session feeling like you could have carried on for longer.

This video may help:

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

Good luck!

John

*I say everyone, but if you're clinically obese, you're going to struggle and you should consult a GP first.

[UnfitNoMore Graduate]

Many have repeated, there’s no shame in doing that, any run builds your strength, stamina and confidence. Your body is ready for the next run... you will hit some tough ones like you just have, but you got though them... and that’s what counts. Enjoy you’re next run.

[IannodaTruffe Mentor]

If you read the guide to the plan healthunlocked.com/couchto5... it clearly states that you are in control of both the pace you run at and your progress through the programme.

Of course you can repeat a week..........but ask yourself why you need to.

Not completing a run means you have found your level......not that you have failed.

If you cannot complete a workout, slow down to the recommended easy conversational pace, at which just about every body can progress through the plan.

Be positive. This may help healthunlocked.com/couchto5...

You can do it....... slowly.

[Shorty81]

Yes!!!! I do each week 3-4 times just to give me the confidence to move up to the next level...and so my knees don’t complain. You do whatever is necessary for you to stay injury free and enjoy the process. Good luck 👣

[Ellis69]

I had a 3 week gap so went back and repeated week 7.

There’s no shame in it at all. If you are struggling then repeating a week is a good idea, that’s way you keep the momentum going without getting disheartened. I never thought I’d get this far but I’m now on week 8 so nearly there.

Keep going, it’s worth it...