Hello there, first post. I am just about to start week 5. Looking at the days, it seems quite intense and quickly moves on from 5 minute runs to 20 minutes on day 3. Slightly worried about this!
Also I started on Boxing day so I am a week ahead, works out to 4 runs per week. Is this a bad thing? I am overweight and not particularly fit I don't feel any joint pain or aches anywhere, am I okay to carry on like this or should I slow down. I have also done 2 Parkruns since Christmas.
Hi Cuppacat & welcome! 😄
Lots of people feel daunted by week 5 but the program works and you really can trust it! Start slow and stay slow, then you will be fine.
I’m not sure how how you are managing 4 runs a week every week? It is really important to have your rest days, although it is fine to do other non-weight-bearing exercise on the so-called “rest” days, e.g. I cycle or walk and do Pilates on the days that I don’t run.
Hope that helps, good luck for this week. 😀
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
Rest days are compulsory.
You might find this about Week 5 healthunlocked.com/couchto5... helpful.
Enjoy your journey.
Thanks you for the links. I didn't know about the incline 1 on the treadmill but it makes sense.
Welcome.
You can run every other day... so that’s 4 one week and three the next... skipping the rest days has two effects... the least of which is to undo some of the muscle development you would have had if you’d stuck to the rest days. The bigger problem is that you massively increase the chances of a muscle tear and months of no running, painful walking and less activity in general. Is it worth it? I don’t think so.
You say you’ve “also” done a couple of parkruns. As you’re fearful of the 20 minutes I’m assuming you haven’t run 5k twice, and so I’m hoping that they weren’t on top of the plan, but a part of it.
Ok... that’s the negative bit done. If you have been over doing it you’re lucky and haven’t torn a muscle thus far. If that’s the case I’d advise taking an double rest day right now to recover. One thing a muscle tear won’t do is give you plenty of notice... people who “listen to their body” and know better than the people who devised this plan often find out the hard way is that they push off on a foot and the next time it hits the ground, it’s too late to stop.
You’ve done great... and so now you need to run smart. I spent 30 years getting completely out of shape... so there was no rush gaining a week or two to become fitter and healthier. Just follow the plan and it will pay you dividends later down the line.
So... 20 minutes... that’s a big jump! Actually no. Brisk walking and conversational pace running are almost the same pace... certainly the same effort, both raise the heart rate. Look at the length of the last workout start to finish... look at the next run... run 3 is shorter I believe. You can do it... the legs are ready... the body is ready... it’s all in the mind. Keep the pace down, trust the plan.. relax, believe, run.
Thanks you, this makes sense as well, finally at 45 trying to get fit 😊
I’m on the same schedule as you - started Boxing Day and run every second day. Did w5r2 this morning - tough but manageable. Make sure you stretch before beginning.i didn’t and got calf cramps. But oytherwise not as bad as I expected!
Stretches... hmmm... there are two schools of thought on stretches. Some physiotherapists will tell you that you need to warm up beforehand with a reduced version of the kind of exercise you are facing (hence the 5 minute brisk walk before running on the C25K plan) and stretches are best done AFTER running. I'm not one to advise on what's right or wrong here, but I'd do your research and read the tips available from this forum.
If you find you are breathless and feel you need the walk breaks to regain your breath, you may be going a little too fast. 5:3 was one of the highlights for me and for many others, I know. Just slow down, relax, find your rhythm and your breathing. It is such a wonderful feeling to realise you really are running and you really can do it - enjoy 😊
Thank you everyone. The Parkruns were on top but I am only doing a 46 minute time, small amounts of jogging and mostly walking. I have slowed down now. What I will do is incorporate the Parkrun with Couch to 5 and make sure I have rest days.
Also trying to finish Red January so need 30mins of exercise per day.
TBH I find it so.much easier on the treadmill.
Well done for getting to Week 5 - I also did the program on a treadmill. Re: Week 5 Run 3 - it's not a jump from 5 min to 20 minutes. W5R1 is actually 15 minutes of running with walking breaks ... and it's the total amount of time on your feet that counts - NOT the length of any individual running portion 
Good luck!
John
Stuck on Week 5
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hello from Australia
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