I have a secret.... I've just done W1 R2. No... - Couch to 5K

Couch to 5K
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I have a secret.... I've just done W1 R2. Nobody knows.... except all you guys!


I did Run 1 yesterday and Run 2 today. R3 should be Friday. I play netball on a Wednesday and Saturday, so rest days aren't easy! I know you probably think I'm therefore really fit, but I'm not. I can run about 5 metres stop.... run another 5 metres and so on for the whole hour of a match. It's totally different to being out running, where you can't stop. And... there are 14 of us on court... plus subs and umpires, so it's easy to hide. I don't care how hot and sweaty I look as everyone else does too! On your own is so exposing. But.. I got off my backside, put on my trainers, and braced the outdoors - there are people, dogs and everything to contend with!! And... the running for 60 seconds nearly killed me - repeats 5/6 I think were the hardest... But... I did it. I'm a little worried that after R3, I should move to W2. How easy should it feel before moving on? I know I can repeat, but I could end up repeating for months!!!

11 Replies

Hi! Well done on starting!

I just did r1 w2 yesterday. I was also worried about how much harder it woyld be but I found it ok.

I would say do run 3 of w1 and if you are not able to do it then do it again before moving on but if you can do it, try w2. Also there seems to be only 6 repeats rather than 7 that week so it feels comparable to wk 1.

I’m on week 2 and worried about week 9 so if you are like me, probably best worry about one run at a time!

You’re doing great


Well done. None of it feels easy, if it’s easy it’s not doing you any good! If you completed a run, move on to the next one. Try to forget all those other people in the outdoors, they’re not looking at you anyway.

It never feels easy! The programme ramps up as it goes along but as long as you’ve completed a run, your body is ready for the next one ... even if your mind is saying something else. Only repeat a run if you don’t manage it, otherwise, move on. I was in a constant state of being on the edge for the whole programme but got there. You will too, your netball is a massive head start compared to dragging yourself off the couch. 👍🏻🤞🏼


Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

You have breached a cardinal rule of C25K.............rest days are part of the plan and are there for a reason.

When you run you create microtears in your muscles, which repair and strengthen on your rest days, not while running. No rest, no repairs, no strengthening and so increased injury risk.

You might get away with it, or you might suddenly pull up with a muscle strain that stops you running for days, weeks or months. Many who considered themselves pretty fit have learned this the hard way. So please, stick to the plan, even if it all seems very easy.

Take care and enjoy the journey.

in reply to IannodaTruffe

I know about rest days, and appreciate that they are there for a reason. But... I play netball on a Wednesday, so didn't think that a run in the day, and then netball training later in the same day was a good idea either. Hence why I did back to back days. Given that I play sport for 2 days (and sometimes 3) in a week how do you suggest that I tackle the timings?

in reply to NetballKitty

Spread out your runs.

Better to take a bit longer to complete the programme than do too much too soon. If you only manage one or two runs per week it is better than overdoing it.

If you did it, even if it was hard, move on. You can do it. Trust the plan - it really works . Soon the netball team won’t know what’s hit ‘em 🏃‍♀️🏃‍♀️🏃‍♀️

in reply to jayval70

Hoping more that our opposition wont know what's hit 'em!! :-)

I never repeated a week just because it felt tough and I was a 66 year old who never raised a trot in years . The programme factors that in. Big secret is to take it really, and I mean really slowly. You have one objective; to run for the set times . Forget speed, forget distance! Just run so slowly that you manage each run time without stopping. Think 🐌😊


We won't tell anyone! 😎

Well done for getting out there, and trust me you've completed the hardest run of all... Wk1R1! Boy it's tough.

It doesn't matter how many times you feel you need to repeat a run, but the mantra here is slow and steady 🐌

We're all guilty of setting out too fast initially.

The programme is not about speed, it's about increasing your stamina and fitness levels, so remind yourself of the Tortoise and Hare story 😁

Follow the plan and you'll soon find a pace that suits you.

The most important thing is to enjoy it 👍.

Keep us posted on your running journey


I've only told one friend and my husband :-D. I always feel as if I may be judged for doing run walk....not that I've ever judged anyone! So I empathise with you!

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