I've done W2R2 this morning. I'm following the instructions to do the running intervals as gentle jogs - which for me probably equates to the same speed as very fast walking. But I'm not finding the program as hard as I thought I would. At the end of each interval I feel I could easily keep jogging for a bit longer and I'm not completely worn out at the end of the run. My question is am I taking it too easy? Should I be going a bit faster in the running intervals or will that risk injury? I really don't want to risk an injury, but I also don't want to be lazy.
P.S. If you're finding the runs hard please don't be disheartened by this post. We're all different and have different starting points. If you're getting out there and doing this even though it is hard you're doing something amazing.
Written by
CheeryLittlebottom
To view profiles and participate in discussions please or .
Hi CheeryLittlebottom , it's good that you're finding the runs easy because, like you say, we're all different but I dont think you're taking it too easy, what you're doing is a programme that gently builds you up to being able to run for 30 mins...some of the runs later on in the programme you.might find harder, or you might sail through the weeks with no trouble but I wouldn't be tempted to push yourself or skip weeks, because that can cause disappointment and possible injury...just stick to it...before you know it you'll have graduated, consolidating and running 10k!!
I run this program a year ago and I found it very easy at beginning so I pushed myself and run faster and sometimes for longer...and I ended with shin splits. My GP said too much too soon and had to stop running for few months to recover. I recommend to stick to the program if you started as "couch potato".
No such thing as too easy as long as you’re running not walking. If you think you could go a little faster and if you think that would increase your enjoyment then by all means try it - if you hate it and/or can’t do it then that’s fine, just don’t do it again!
That said, most people slow down a bit as the runs get longer so there may be something to be said for getting used to a slower pace now. It’s really up to you. Any pace that gets you to the end without risking injury or illness is a good pace.
You're only on week 2; use this time if it's feeling a little easy to work on your breathing and your form. If you're still finding it a bit too easy by wk4 then maybe you're not putting enough effort in but I suspect by then it will be taking a bit more from you 👍🏻😉
If you haven't already then please do read the guide to the programme.
Keep the walking very brisk and the running at an easy pace. If you have energy left at the end you can always speed up a bit for the last run interval. You do not want to be completely worn out at the end.
Thanks everyone for the advice. I'm going to stick with the easy running pace and focus on my running form and keeping the walking intervals fast - I walk 4 miles a day as part of my commute, sometimes at my top speed when I'm running late for a train, so my body is used to that. I'm not exactly a couch potato - I do a fair amount of walking, quite a bit of gardening and 3 hours of dance rehearsals a week (which is mainly bursts of up to 5 minutes high intensity activity). So my body might be happy with the exertion level of running faster, but it's not used to the impact of running. I don't want to overdo it and damage something. I guess I've just got newbie worries about doing it 'right'. All my memories of doing anything 'sporty' (mainly from schooldays) involve me finding it really hard and completely worn out at the end, so that's what I thought running should be and what I expected C25K to feel like. I'm really pleased to be actually enjoying it!
I also found the first weeks easier than I thought they would be, maybe I was expecting something really bad it worked for me because that way I didn't give up, and the first 5 min run wasn't easy at all, but I managed to complete the program and I'm still running!
As you said we are all diferent, some people find it hard to breathe, some find their legs are the ones that take it harder, some struggle with both... Just keep going slowly, you will have time for harder challenges when your body is ready
I think you just need to listen to your body. I know it’s not a popular view, but do what your body lets you. I did extra in the early weeks and suffered no ill effects. I would never push myself too far, exhaust myself or regret it later. Remember, this is a good programme, but it’s up to you how much you follow it. Don’t see it as the holy grail, only you know your body. Keep yourself motivated and don’t push yourself too far.
I recently graduated and now doing the 30 mins and some of the early weeks on top. It works for me. Try it a bit faster if you want to, but don’t go so far you lose your motivation because it becomes too hard.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
it worked for me because that way I didn't give up, and the first 5 min run wasn't easy at all, but I managed to complete the program and I'm still running! 
Injury concerns
W8R3 - can't say I enjoyed it today..
W5R3 done..felt quite easy!
W5R3 - easy does it!
