W3r3

[Alan1004]

Struggled so much on final run of week 3 not sure I’ll manage 5mins on week 4 .... as per previous post the day I’m not running I walk at 6.4 on treadmill with C25k on my headphones when it says to run I put incline to 5 then back to 0.5 when back to walking once C25k finished I contine to walk until 40min up then head to rowing machine 3 min then cross train for 10 and bike for 10 followed by 10 lengths in 25metre pool. So in total about 70 mins cardio.

Am I doing too much ?!? Or not enough? And any advice for week 4 which starts tomorrow 😭

[GoGo_JoJo Graduate]

Are you doing your runs on the treadmill too or outside?

You could be pushing yourself a bit too hard but most of all you're overthinking the runs. Try to stop worrying about what's coming next and just look forward to each and every run as it comes.

You're already doing so much better than you were, hold onto that thought and if you can't have faith in yourself... have a little faith in the programme because it really, really does work 👍😉

[Alan1004 Graduate in reply to GoGo_JoJo]

Doing it all on treadmill as outside running tends to go for my knees.... not worrying but hate failure 😩

9.2kph on treadmill when I’m running and just wondering if I’m going too fast ... as I’ve read some posts that say they are only running 7kph !

[Becky1606 Graduate in reply to Alan1004]

Hi Alan, I run on the treadmill at the moment because the cold weather gets my asthma up!

I'm short (5"5ish) and I tend to "run" at 8.5km/h with bursts of 9km/h for short runs (3k or less), 8km/h for 5k runs and then if I'm going for an easy, comfortable pace I go for a jog at 7.5km/h. Likewise, if I'm doing a 5k and need a break, I'll drop my speed to 7.5 instead of 8 to get my breath back!

When I started C25K I was told that when you run you should be able to hold a conversation and not be gasping for air - I can run at 9-9.5 for a minute or two, then my breath totally goes!

Basically, I would say if you're comfortable at that pace carry on - but you might need to drop the pace when it comes to the longer runs !

[paul1960 Graduate in reply to Alan1004]

hi i did all my c25k on tredmill and run at 5.01 mph i dont know what is the right speed what ever is best for you i do 5k in 36mins ish encline at 1% on tredmill but planing to get faster over time am going to debdale park next week to do 5k outside my first

[IannodaTruffe Mentor]

The pace that other people use is irrelevant. Your running/jogging pace should be at an easy conversational pace, as described in the guide to the plan healthunlocked.com/couchto5...

If you can't speak clear ungasping sentences as you jog, you are going too fast. This pace will be different for every runner, with the huge variation of age, fitness, gender, ability and disability encompassed by those on this forum.

Don't try to make it difficult for yourself. Stick to the plan. Stamina and solid aerobic base are built by slow running. This enables your body to strengthen and slowly minimises your injury risk.

You might find this post helpful healthunlocked.com/couchto5...

[UnfitNoMore Graduate]

Good job. You’ll be able to do the 5s.

I think your other exercises are fine as long as you don’t take too much out of the legs... I walked a lot on my rest days through the programme and still do if the weather permits.