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Couch to 5K
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Week 4 and going backwards

After barely being able to run for a bus, I’ve completed weeks 1-4 on a treadmill at my local gym, and decided to redo week 4 as I found it quite tough and get me in a better place for the longer runs in week 5. Was getting bored of the treadmill and decided to take advantage of the lighter evenings and run in my local park, and it was horrendous. I got out of breath so quickly and was barely able to run for 2 mins, when I had been able to push myself to 5 mins straight on the treadmill. Now feeling totally dejected, after sticking to running every other day like clockwork, it’s like all my hard work has been for nothing. I really want to run outdoors, so do I go back a few weeks and start again running outside, or am I doomed to face the boring view of the treadmill for the next 5 weeks? Any advice very gratefully received!

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I can run 50 minutes outdoors... on the treadmill recently I hit stop after 15. Hope that helps! The two ways if running are different. Your fitness is rising and changing over is going to take a few runs. Maybe that means completing C25K first, but I don’t know about that exactly. If you were running on a hard surface then that’s very different to the treadmill... if on grass it feels the same but grass saps energy. Don’t be dispirited, transitions take time.

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Thanks for the advice, it’s really reassuring that others find switching from one surface to another challenging too! I think I will go back a few weeks and try carrying on with outside, the treadmill is just so monotonous and I definitely preferred having some changing scenery, despite how terrible the run was

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Hi Dorzill, persevere with the great outdoors - I’m sure you won’t regret it!

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Forget about the dreadmill and embrace the big outdoors.

It may take a few runs to transition, but then you can move forward with the plan.

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Hi, i transitioned from treadmill and found it hard at first, Like you, it felt Luke i had done nothing. Persevere and one run in the not too distant future it will all click into place and you will reep the benefits. Im on week 8 now.....best of luck. It is so much better in the great outdoors.

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Don't give up or go back. Running outside is different, lots more variables to get used to. I graduated in January and run 5k 3 times a week but for the first 8 to 10 minutes of each run I find really tough. I 5hink it's called toxic 10, look it up, whisky your body adjusts to running. Gets easier after that when I'm on my stride. Good luck. Enjoy your running

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As others have said treadmill to running outside transition can be difficult but don't give up - I graduated last summer after running outside then went on the treadmill during the winter months - running 30 minutes 3 times a week. My first attempt at road running recently was so disappointing I decided to go back to the C25k plan - started at W3 now ready for W5R3 on Saturday. We're all different - I'm happy progressing at my own pace knowing I'll achieve running for 30 minutes again in a few weeks. Do what you feel comfortable doing - it's not a competition - good luck .

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