I will do my last run of week 3 tomorrow and I am finding it really tough. I have managed to just about get to the end of the 3 minute runs but see that next week I have to run for 5 minutes and I'm really not sure I can do it. Would welcome advice about whether I should do another week of week 3 or just push on to week 4. (I'm 52 very soon and wonder if I've bitten off more than I can chew although I dont like to be beaten).
Thank you so much for everyone’s replies to the above message, I really was overwhelmed by all your messages of support and advice. When I went for my run today (as mentioned above) I genuinely thought I was running the last of week 3 but no it was the first of week 4🤦🏻♀️. However thanks to all your words of wisdom I gave it a go knowing if I really couldn’t do it I’d just keep going next time until I did. However I took the advice, ran a slower pace and DID IT! Can’t quite believe it but just as importantly wanted to thank you all for all your lovely messages, honestly itvreally helped. So thank you and congratulations on all you’ve achieved so far and best of luck for your future runs, I’ll be supporting you from afar.
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It's your couch to 5k, if you want to repeat a run or a week it's not a problem, many people do that. On the other hand, if you're waiting for it to be 'easy', you risk losing momentum and it will still be a challenge! Personally, I would only repeat a run if I hadn't completed the last one.
Just keep putting one foot in front of the other. Good luck 👍
Hi. Well done fir getting this far. Some runs are tougher than others and I found that repeating a run helped me and I slowed down when I felt I struggled .Dont give up, you will do it, your way.
I've just done my last run of week 3 tonight and I actually found it easier than the two before it! Take it one run at a time. I'm a little nervous about the 5 minute runs also but we can only try. Finish week 3 before worrying about the next run! My outlook is to give week 4s run a go then assess where I'm at! Good luck
I never feel sure I’m ready for the next level but somehow I manage - I’m 53 and have just finished W4. I’m no expert but I think it’s worth trying the next one - you’ve kept up so far. Just keep it nice and slow. It’s a good feeling when you surprise yourself!
I got stuck on W3 for several weeks because I could not get to the end of the 3 min runs. A few days ago I finally managed it but only just. I moved on to W4 expecting 5min would be too much but much to my surprise yesterday I managed to complete R1 first time. So my advice would be dont worry and give it a go. If you dont manage the 5 min runs you can just repeat until you do. Good luck whatever you decide!
Thank you for your advice, really helpful. Will give it my best shot and keep trying if I don't finish the 5 min run before moving on. Thank you and good luck with week 5
I’m 54 (55 in June 😳) and have today just finished Week 3. Like you, feeling apprehensive about week 4 as I don’t feel entirely at ease with three minutes. I gave up on C25 previously by constantly repeating week 3/plateau-ing and ultimately losing momentum and morale. I think we sometimes need to drive ourselves to the next level rather than wait for perfection... and only repeat if the you literally can’t finish that run.
It’s a personal thing. But perhaps moving to the next level and not completing the first run, but making progress nonetheless, rather than over-repeating runs from the previous week (even if we complete them), may give greater sense of achievement and morale?
Hi, thanks for your message to my question a week or so ago. Just messaging to say I really hope you managed week 4 and surprised yourself. Good luck on you C25K journey.
I actually did manage it...had to push through but made it! Now facing week 5 with same trepidation and considering consolidating week 4. But then again, as I did last time, take a sneaky peek at the next run just to see if I can do it. Surprised myself last time.
I was thinking exactly the same, but tried it anyway took it slowly and better paced and it worked better than week 3 x my thoughts were if I really struggled I could always go back a step but surprised myself x
Hi... I'm 56 and currently on w8... Never run in my life.. Well apart from after the kids etc.... You do what you feel is best for you. I got to wk4 and decided not to look at the next weeks just do it or I'd be worrying about it.. It's got me through to this point xxx
I was apprehensive about wk4 as it seems such a big step from wk3.
Completed wk4r1 yesterday and it wasn't as bad as I had feared. I just took my time on the running sections.
I didn't look at it as a race and found going at a slow pace, and choosing my route, avoiding hills on running section, got me to the end. As my son told me, listen to your body.
I also found that following the guidance of hydrate,hydrate, hydrate and taking time to do warm up and warm down execises helped with aches and pains.
If an overweight 67 year old can meet this challenge I am sure you can.
I’ve repeated runs or whole weeks as needed. You do it at your pace but do remember that some runs are a case of mind over matter. I’m 64 by the way and repeating week 5 right now (I’ve had a break for a couple of weeks but did get to week 7).
I’m 63 and decided to do this at the beginning of lockdown, never having run before in my life. I found the first week so hard and thought that I would never be able to complete the programme. I’m now on week 8 and running for 28 minutes. I’m still finding it just as hard as I did in week one but somehow I’ve managed to get to this point. I would always look ahead to the following week to see how long the runs were going to be and each week it seemed like an impossible target but I’ve got through it almost to the end without missing a run or repeating a week. Good luck with week 4.
Hi! I’m 55 and am about to graduate, having never run before in my life, so yes, you can do it!
The mental frame of mind is such a big part of it- you mustn’t go into it thinking “it’s going to be hard” or “I can’t do it” , don’t panic and just try and relax into it, get your breathing under control and a steady rhythm. If you want to repeat runs, go ahead, it’s all exercise. I repeated a lot. One you start getting more comfortable with the runs you will enjoy it and that will motivate you more. Good luck!
I had never ran before and I’m 54 so I understand how you feel. Struggled on week 1 😂. I’m now on week 8, and have just ran 28 mins. I am slow so won’t actually do 5k. Just try it, go slowly stay positive and believe me you can do this 👌👌
I’m finishing week 3 today. Keep going. You can do it. You could cut the pace slightly and really concentrate on your breathing. You’ll be chuffed when you get to the end. I’m 56
Me and my Hubby are also doing W3/R3 tomorrow, and we have decided that unless we cannot achieve a run, we will keep pushing on with the plan...and only repeat a run if we couldn't get past it.
Running slower, listening to the music and looking at what's around me, takes my mind off the time or distance too!
Don't give up...don't think about the time!!
Good luck, and let me know how you do? (as we are at exactly the same stage!!) 😁👏🏼🤞🏼
Hi thank you for your lovely messages week or so ago to my question. I did surprise myself and achieve week 4, which I really thought I wouldn’t, and am now in the middle of week 5. I hope you and your husband managed week 4, gives you such a sense of achievement when you do it! I am doing the C25with my 15 year old son and we pushing on now we are half way through the programme. Good luck to you and your husband.
I have an ankle injury at the moment, so am cycling while hubby jogs lol, I am hoping today is my last cycle (as it is actually physically harder!!) but all good, as I am using a whole new set of muscles and keeping up my energy levels and keeping my ankle moving at the same time!
I would have loved to run today! and am really looking forward to wednesday when I can continue my wk5 😁
Sorry to hear about your ankle, how annoying. I do hope you manage to run Wednesday and all goes well, we’ll done for keeping the exercise up too with cycling too. Good luck this week! Take care too
Keep going . I am on w4 r2 and never thought I would get here . I’m 58 asthmatic ,over weight, & never run in my life. I set myself this challenge & on w1 wanted to give up as I was finding it so hard , after 1 min I couldn’t breathe . But I carried on & only repeated 1 run that I didn’t complete. I am really slow but still doing it, my advice is only repeat runs you didn’t complete, try not to think about the runs too much just do your best with the attitude you can always run it again if it’s too much . I’m sure you will surprise yourself like I did & that gives you such a sense of achievement .
I thought five would be a killer as well but what I found helped me a lot was pacing myself, slowing down , this helped me get through the five min run. Not over striding and landing in the middle of my foot which helped with general leg knee pain. I also drank a lot of water leading up not for the reason of sweating but more to prepare as I feel my body is ready more for a longer run. And finally stretching before and after. Can’t say to you enough how much I felt this helped. Lack of pains during the runs and the day after my legs felt fine. Try these basics , I think they will help and get your mind positive about completing the longer runs.👍🏻👍🏻
So this is where we all confess how old we are, eh? I will soon be 53 and only started Couch to 5k because I need to keep my fitness up during lockdown as I can't currently train with my dragon boating team. Yesterday, I completed Wk 8 Run 1 - yes, 28 minutes. My marathon-running husband got me through the first few weeks and then my 15 year old daughter started with me in Wk 5. Yesterday, all 3 of us set off together - for hubby, it was just a wee jaunt, but for my daughter and I it was hard work. What gets me through is sheer bloody-minded determination and I can't say I'm enjoying running, but I am enjoying the achievement of being able to do something I thought I couldn't do. So - do what everyone on here is telling you to do. Don't worry about how long you have to run - get your legs moving, breathe whatever way suits you and just keep going. And imagine all of us cheering you on from the sidelines, all along the route!!!!
Hi I have done this by taking a bit longer on some weeks just to get used to running and i see the 9 weeks as guidance not a target. Go at your own pace is my advice and there will be struggles but at least you are out there moving on from Couch.
The key is jogging nice and SLOOOOOOW 😊. I'm 63 and never thought I would ever be a runner. Every week I've amazed myself and I now look forward to every run.
I'm finishing week 5 today and I'm not allowing myself to worry: the programme has brought me all the way to today's run, the programme says I'm ready, I believe it even though I look at the length of this one and my former self is going 😳😳😳
I'm in the same age bracket and struggled with the same self doubt when moving on to the next week. What I did and found helpful was repeating the last run of the week one more time to convince myself that I could do it. I have just repeated R3 in W7 and finally convinced myself that with a huge effort I could do it. W8R1 on Monday and I will do it!!
I am also 52 and graduate about 18 months ago, you will be surprised how the program has prepared you. Go in with a positive mind and remember it is not a race, slow down, many people run slower than their brisk walk, do not worry if you are one of them. The speed can come months later as in my case.
I have just done wk4 run1 after 3 day rest thinking no way am I going to be able to do the 5 mins 😂 but I thought I’d give it ago and really try to run slow! Even as I was doing the first 3 mins run I was still like I’m never going to be able to do it but I did it! I’d deffo give it a go😊
Remember, you don't 'have' to run for 5 minutes, you are choosing to do C25K no one has a gun to your head. You can do it but it's a huge mental challenge. If you feel really lacking in confidence repeat week 3.
You CAN do this.
I completed the programme last year then didnt build on it for lots of reasons and stopped running. I have restarted it during lockdown and have found it so much easier, not because I'm fitter but because psychologically I don't have a voice saying 'I can't'. I know I can because I've done it once so physically it's much easier.
The point of my ramblings is that we need to listen to the advice. repeat that 'I love to run' mantra when you're out (I still don't but i say it anyway) and change the way we see it. Look at the scenery, I look at houses for sale, gardens (critically and admiringly) just anything to take my mind off the time.
You have to do what feels right for you. I felt the same. Try it and if you can’t then go back to one you feel comfortable with. I persevered and now I’m on week 6 run 3 But I run very slowly. More like a walk with a bounce. 😂
Don,t overthink it, just do it. All things being equal and you have not got any health problems that would prevent you running You Can Do it.
That being said the C25k is not a race so if you want to repeat a section You Are The Boss. Slow and easy and trust in the Program should be your mantra. Are you taking on too much for your age you asked, No Way! I started unfit at the age of 72 and am now running a reasonable 5k at 73, So Yes You Can. Don,t forget to post your runs we are all interested in you progress.
I was advised to look at the YouTube vid Japanese Slow Running which helped me get through the first six weeks.
If you look at my previous posts you will see that this time last week I posted almost word for word. I am sitting here reading this having just completed run 3 of week 4. Like you I was wondering if id be able to run for 5 minutes once let alone twice. I have though I kept putting one foot in front of the other and remembered to breathe.
You're doing fantastic. I'm 55 in July and have never run in my life. Have just completed wk4 and never in a million years would I think I'd be able to run for even 5 minutes!! I'm not going to pretend it's not hard, it is but it's the feeling of achieving something 'out of the box' that keeps me going. I realised there's no point in trying to go fast, it's getting the rhythm that works for me to get to a gentle jog... Not running per se. Will look forward to hearing how you're doing next week x
I found that I struggled at a couple of points during the runs and I think over the full C25K I repeated about 3 runs. It was two years ago, when I was 58 so, I'm no spring chicken and I hadn't run anywhere for years. Best advice I can give you is to slow down - as much as you need to, no matter how slow. I found that the runs I struggled most on where the ones where I had started off too fast then got out of breath very quickly. You can also repeat runs as many times as you need to, it's entirely up to you. Above all keep going, you will get there. As I have said many times on this forum, to many people, I was able to do it, and if I can anyone can. Good luck, don't give up, you will get there in the end. 😀
I think many of us have been in your position. If you are really struggling with 3 minutes of running I would suggest you repeat the week. However doing this programme it is surprising just what you can achieve. I started the programme with my daughter who was extremely overweight and both of us were lacking in stamina. We repeated a couple of the weeks when we didn’t feel confident to move on but can now run for 30 minutes with no problem. You can do it too.
Just to add to all the good advice you have had. I am 65 and had never run since school. I have Just completed W7 R2. I have been apprehensive before each week and then have surprised myself by being able to complete each run. I put on an interesting, amusing podcast as I believe the key thing for me is taking my focus away from the running onto the podcast. Good luck - you will do it!
I really didn't think I could run for 5 minutes either but I've finished Week4 and am just about to start week 5. Keep going it gets easier. Oh.... and well done you!!😃👍
I’ve been really struggling too & know exactly how you are feeling. I finished week 4 on Wednesday & completed week 5 r1 yesterday which was a huge surprise. Give it a go, you are better at this than you think you are! Remember wondering how you were ever going to manage a 3 minute run?
I am doing week 4 which is okay for me but I would kindly suggest you repeat wk3 if you are finding it tough. What is it that you are finding tough breathing or aching legs stitch maybe. Just slow down and try to keep going. I’m 63 very soon and 53 is not too old at all. Keep it up and good luck 😉 I
Sounds as though you are doing well as you say you completed the 3 min runs. I’m 56 and hadn’t run in 40 years and only started to work on my fitness again post back surgery (decompression for trapped nerves) in Sep 19 and had a car accident in November 19. Did a lot of Pilates which really helped my core and then started running and I’m now on week 7. I found weeks 3-5 took most focus but don’t look too far ahead. You will surprise yourself and yes it’s hard but not impossible, as long as you don’t have injuries you can keep pushing and you will get there. We are all rooting for you
Hi, can I start by saying well done in all that you've achieved so far! Brilliant effort.
I was exactly the same as you as I approached W4. I was terrified by the 5 minute sections and I really thought there was no way I could do it. But I decided I had nothing to lose in trying and although it was tough, I did it!! And the sense of achievement after W4R1 was exhilarating. It was W4 that shifted my mindset and made me start to believe in my abilities.
I think positive thinking has a lot to do with it. I'd also say drink plenty of water and take your time. You'll ace it! Good luck.
It’s no bad thing to redo a week, but I found that you only find it easy to run for 3 minutes after you have done the 5 minutes, and so on and on,
I’m 65 in a couple of months and I didn’t think I could ever do this the 20 minutes nearly croaked me but I’m regularly doing over the run time now my last two runs were 42 and 52 minutes I would have thought it impossible a few months ago,
I met an old guy on the racecourse a few months ago , he asked me if I was there for the park run, I said no I couldn’t do it he wanted me to run with him as it wasn’t his home run he was 84 , so inspiring, remember this when your out running everybody but everybody have respect for you, you are only at the beginning of this you will make it , by the way it took me 18 months but I’m there now.
You can do it. I am doing WK7R3 tomorrow. Less than two months ago I could not have run/fast- walked 300 yards! I am really amazed with my own progress and if I can do it at the ripe old age of 64 years, with atrial flutter and a wingeing knee, from couch to nearly 4k in this relatively short time, then ANYONE can. Really. Let your mental strength do the talking and push yourself a little bit harder on each run. Stay strong.
Monroe6.... You can do it... You can... You can... this program is designed for CAN!!! Tell yourself you can and repeat it with the rhythm of your jog... Just not too loud or you may be followed by frantic men in white coats... But although the jump from 3 to 5 sounds massive by 4 you are already half way there.., Break that barrier in your head and your feet will dance their way to the finish line...
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Week 4 wobble
Week 4
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