W4R2

Question. If you’re finding a level tough, can you keep doing that week until you find it easier before you move on?

[Anna675 Graduate]

Yes that’s the beauty of this plan, there’s no set time if you don’t feel confident to move on to the next week repeat the week you’re on until you do. Good luck!

[Hidden]

Sometimes just repeating a run from a week rather than the whole week is enough, and sometimes you might move on to the next week even if you feel you're not quite ready - as long as you have completed the previous week's runs. I think most people a) find it harder at the start, b) worry too much about the next run ( only from what I have read on here). The plan works, so have faith and don't be afraid to push yourself ( while sticking with the plan, taking rest days etc). You'll be fine.

[ButtercupKid Graduate]

It took me nine weeks of repeats to conquer week 1 ! Repeating is not a failure: it’s a strategic choice. Remember the First Rule of C25k: the only run you fail is the run you don’t go for ! And the second rule is Trust the programme. You can do this. We believe in you. It just takes whatever time it takes x

[grumpyoldgirl Graduate]

Yes of course you can. Repeat the week, repeat the last run, or try the next run anyway and repeat that if you need to. But listen to avocado and don't skip rest days, and also, always do warm-up and cool down stretches (they're not the same)!

[Hidden in reply to grumpyoldgirl]

Thanks for your reply. We’ve not been doing any warm up or cool down stretches, are there any related to the programme do you know? Thanks

[grumpyoldgirl Graduate in reply to Hidden]

Well, to be fair, early on in the program the walking bit does your warm up for you, but if you've got old bones like me, extra really helps. There is something attached to the NHS website, if I can figure how to link it. But basically, warm-ups are stretches that you don't hold in position. Like, swinging your legs side to side, then forward and back. Cool downs are held stretches and they really help to prevent achey limbs the next day. I'll try and find them for you.

[Hidden in reply to grumpyoldgirl]

Thanks, we always do them in the I can run club I go to but never done any for C25k....

[grumpyoldgirl Graduate in reply to Hidden]

nhs.uk/live-well/exercise/h...

Hi biccie, sorry for the delay, but I finally turned up the link!

Happy running!

[Hidden in reply to grumpyoldgirl]

Thanks for going to the trouble of sending the link.

Kindest regards 😊

[cheekychipmunks Graduate]

You could, but you certainly don’t need to. A completed run is a completed run, and each one sets you up for the next. Think how tricky 1 minute probably felt to you on W1R1. Not sure where you are currently, but I’m willing to bet you’d have no problem running for 1 minute now!

Trust the programme. It works, so move on. You need only repeat if you fail to complete a run.

Have fun, and good luck! 😀😀

[Hidden]

If you really do find you need to repeat individual runs (or weeks), you get more “kudos” and admiration on this forum as you probably started from a lower point and are having to work harder than those who simply breeze through the programme because they were relatively fit at the beginning! You are the one who gains the most relative to your position at the start.

[UnfitNoMore Graduate]

It’s your journey... you can choose your own path as long as you stick to the rest days... but for some it remains tough all the way. Repeating a week is ok for the reason you describe, but if it’s out of fear of the step up, don’t build yourself a mental barrier.