Week 9 struggles: So I'm on week 9 and really... - Couch to 5K

Couch to 5K
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Week 9 struggles


So I'm on week 9 and really struggling!

Managed to get to week 7 hitting the minutes, then hitting 1 out of 3 runs week 7 & 8. This week I had to abandon the 1st run after 15 mins (too hot, etc) and in the other 2 runs I'm struggling to get past 25 mins, having to walk a couple or stop completely then run the last 5.

Any tips?

Plan is just to repeat until I get the 30 mins under my belt!

4 Replies

Or you could go back and get the full shorter runs under your belt, that way you have a stronger foundation when tackling the 30 min numbers. I'm on week 9 with one run to go but still think of myself as a newbie so that's how i'd do it.

But since i'm a novice, maybe listen to what the graduates and pros have to say. Whatever you choose to do, don't forget to stay well hydrated, do some good dynamic stretches before and some static ones post cool down. These tips have helped me no end!

All the best, you can do this!!!


Welcome to the forum and well done on your progress.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Pay particular attention to pacing.......Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

Perhaps having a couple of extra rest days will bring you back revived.

Enjoy your journey.


Sorry to read that you are struggling.

C25k is a brilliant and rewarding plan that works a mysterious magic to get complete novices running for 30 minutes in 9 weeks. The best advice I can give to you is to complete each run in its entirity before moving on to the next. Each run is the foundation and ground work for the next. Without foundations things fall down, and that could be what you are experiencing now.

As ninky3 suggested, it would be really beneficial to take yourself back a couple of weeks and complete all the previous runs. This will enable you to build the stamina and strength you need to get you through all the runs of weeks 7 and 8 and on to the three runs of graduation week.

Thanks all. I've now managed to do 3 runs at 25 mins, so even if I go back a week and try at 28 mins, that seems a good plan!

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