Continue or repeat a week?!

[Lolorun]

I’m just about to start week 5 but I’ve honestly struggled with every run in week 4 and haven’t completed it fully yet without having to stop and walk. Would it be best to repeat the week or just continue onto week 5?

[limberlou Graduate]

Maybe try one more run for week 4 but take it really slow. Most of us try to go too fast at one time during the programme. It’s supposed to be a slow jog not a run really. You should be able to carry out a conversation while running. Then I’m sure you will be fine to carry on if you’ve got this far.

Good luck

[ForestGrump63 Graduate in reply to limberlou]

Do it again until you complete it

[ForestGrump63 Graduate in reply to ForestGrump63]

Sorry that sounds like a command! It wasn’t meant to. I would do it again until I’d fully completed the week before moving on x

[Green_shed_guy]

I’d say repeat a W4 run until you happy you are completing it as per the program. Think of the other runs as a practice before the real thing. You could do it in one or ten goes it doesn’t matter(one of my runs took 6 attempts before I completed it), think it’s better to know you’ve completed whats required and you are then ready for the next step in the program rather than push yourself to into trying to achieve something your perhaps not ready for and getting despondent about it. Keep hydrated, go slow and believe in yourself and the program and you will get there.

[SmilelikeImeanIt Graduate in reply to Green_shed_guy]

Yes an extra days rest can really help. I’ve repeated every week (makes me ready to move on!)

[Green_shed_guy]

I also found sometimes having 2 days rest helped me as well.

[Dolphin-Girl in reply to Green_shed_guy]

I've found this too

[Arcx in reply to Dolphin-Girl]

That's what I do for the final run. Still on program that way!

[liz163]

I’d deffo repeat and go easy on yourself. You’ll enjoy it more then. Drinks loads the day before your runs and slow is deffo the key. You can do this.. you just need to believe it 😁 good luck and enjoy 🏃🏼‍♀️

[Keayma]

I'd repeat the run until you feel comfortable to continue

[Jazzy6663]

Do week four again but cut the pace very slightly. You’ll feel better the more you do it and there is plenty of running.

[Kathleen73]

hi Lolorun. Just repeat Your current until you feel comfortable. I am 73and overweight. I have been doing each run several times until I feel I can face the next one. I don’t care how long my goal takes as long as I am enjoying it. If you step up to the next run and it is too much , you will feel demoralised instead of a sense of achievement. Good luck.

[Bracken2018 Graduate in reply to Kathleen73]

Hi K73,

You are correct , it’s not a race , we have guidelines to following . There’s nothing wrong if one repeats a week until ready to move in .

[Big-kid Graduate in reply to Kathleen73]

Like everyone says, repeat and or have an extra day off until your happy to move on. Well done for getting over half way there! And Kathleen73 no, your not being foolish ...

[HerbieL Graduate]

Morning it is best to repeat it because the weeks get harder and you will be running for longer, if you want to complete week 5 I would definitely repeat week 4 until you can comfortably complete it. I struggled every week but I’ve just conpleted week 8 r2 the only thing I’m struggling with now is staying free of injury which means I can only run once a week. Keep going though you’ve done well to get to week 4 just take it slow and steady it’s not about how fast you can go. 👏🏻👏🏻

[Penoverfifty Graduate]

Just repeat the week. Don't worry about doing it either. Even if you kept running week 4, that is a huge achievement, but you won't, you will find you can run further for longer. Just keep running three times a week and you will get there.

[Bloomsbury22 Graduate]

Well done for getting out there and giving it a good bash! We all have weeks and runs that hit us a bit harder, and weeks that are more difficult. Like the others said, I would repeat the last run you did, until you can do it completely. It doesn't matter how many goes this takes, as it is about building your own personal stamina, strength and fitness, and we are all built differently. I think a lot of people get hung up on the notion that this has to be completed in 9 calendar weeks, but that isn't really how it works. It really would be more helpful if it was named Stage 1, Stage 2 etc, as that is more how it goes and the actual intention of the plan.

What's really important now is not to get down. Remember how much you have progressed from week one. Congratulate yourself on that as it is pretty impressive. Remember also to take care of yourself. Take a breath, a warm bath helps, take a good days rest, two even, make sure you are super hydrated, and then give it another bash. And keep trying that until you have fully completed it, before moving on to the next run. If you approach the whole plan that way you will ultimately become a much stronger and happier runner. x

[CYD08]

I've just repeated the first run of week 3 as even though I could just about finish it I wasnt comfortable with how I did....and this run was so much better than the last one of week 3 i did.

To start with i thought I'd failed by needing to repeat but now I realise I didn't and have actually made the experience better 🙂

[richfromnotts]

Yes, yes, yes....repeat it. There’s no rush. You’re obviously thinking about it and you know you didn’t do as well as you would have like, so that’s all you need to help you make this decision. There are no prizes for getting to week 9 first so take your time. It took me about 12 or 13 weeks to complete the program. Do it at your own pace. Good luck.

[BibaBear Graduate]

Hi,

I repeated week 1 because I didn't feel I had got going at all. I also repeated week 4. It was much easier the second time... Repeating is fine..it also gives you more confidence in what you are trying to achieve. Now I am going to try week 5, but seeing it has a long run on the third one....I may be repeating again!!!

[Sybilw Graduate in reply to BibaBear]

Don’t be afraid of that run! It looks scary but you’ve prepared for it It’s about brain training from then on - you need to start with a positive attitude “I know I’ll be able to do this!” Remember all of us who’ve tested the program just for you!! 😂

[BibaBear Graduate in reply to Sybilw]

Great advice. I WILL do it...

[Dolphin-Girl in reply to BibaBear]

I'm up to the 3rd run and I'm excited to try. The second was actually okay. Try run 3 before repeating run 2 unless you couldn't do run 2. Because worst is you fail.... and do it again.

[BibaBear Graduate in reply to Dolphin-Girl]

Thanks,

[GoGo_JoJo Graduate]

If you think repeating will help you, absolutely nothing wrong with that.

Please do read the guide to the programme though, make sure you're not pushing yourself too hard!👍🏻

healthunlocked.com/couchto5...

[JCEM]

Repeat week 4 to help your mindset, I repeated week 3 when I found I couldn’t do week 4 without a walk. That said I got to week 7 run 3 before injury and have restarted at week 1 🤷🏼‍♀️

[Mummyfit90210]

I would repeat the last run you attempted - do it until you manage to complete it and then push on - you got this !!!

[CaptFrey Graduate]

Hi lolorun, I agree repeat as you need to I am 10 weeks in and still in week 6 of the running. Be kind to yourself and it’s not a race.

[Silver_runner]

I started week 4 run 1 last Wednesday but due to work and family commitments Haven't followed it up.

Even though I felt good doing it, and could possibly do run 2 today, I'm going to re start week 4 today.

Don't be afraid to re start any weeks again if you don't feel right about starting the next weeks sessions.

I started out doing this about 2-3 years ago, stopped then when a friend started doing it end of last year through our local sports centre i went along for moral support once a week.

When lockdown started didn’t do anything for weeks and thought i could pick up at week 3 run 1,wrong, i had to start at week 2 run 1.

What i’m saying is if need be, do some weeks more than once until you feel comfortable to carry on

Sorry for long post

[Dozydora61 Graduate]

I would repeat at least one last run, it will give you confidence.

[Queenie17 Graduate]

Everything everyone else said😃🏃Your run, your pace.Well done, keep going😎

[booksie Graduate]

I've repeated Week 3 twice now and definitely feel better for it ( though still not actually "enjoying" it quite yet). I am going to attempt Week 4 on my next session but have taken on board the good advice everyone gives here i.e. that it's not a race but a personal achievement. To be honest I never even thought I'd get beyond Week 1 at the start!! Keep going!

[Phphan]

Hi Lolorun. Well done for getting this far! I agree with the other comments, but wanted to add. Alot of this is all in the mind. I found that the biggest battle. For me, my runs were more successful when I was confident I had done everything within my power to help ensure it was a good run.... I drank a tonne of water the day before, have a dinner that I know fuels me. For me - its a balance of starchy carbs and protein. Happy running!

[lilybeth_runs]

I’ve repeated week 3, week 4, and I’m about to repeat week 5! I quite like repeating, there’s something very satisfying about seeing your progress so quickly as you can do something on the second attempt that you couldn’t complete the week before!

[NikonD80]

I agree with everyone who’s advising that you do the week again. There’s nothing wrong with redoing a week; it takes real character to admit to yourself when things aren’t going to plan. That’s a strength right there. So give it another go. Take your time and see yourself finishing the run. You’ll get there.

[Peckhamgal]

Hi, I repeated wk 4 twice due to my knees being in agony,, I felt like crying after 5 mins. I spent the repeated week focusing on my posture and pace and added an extra day's recovery in between sessions (increased from 1 to 2) I then continued to Wk5 and have found it sooo much easier. Repeating a week gave me the confidence to move onto the next. Listen to your body and do what you think is right for you. We are all different and will reach our goal in different time scales. Good luck and be proud of reaching Wk4 💪🏃‍♀️

[Bridgetlikessinging Graduate]

Hi Lolorun, I agree with everything said so far! I am on my third week of week 4. The first week I couldn't do it without stopping, the second week I could do it but felt shocking at the end! This week I am feeling a little more comfortable, and I will try week 5 next week. We can do this! 🤘💥💨

[Mrs-Wookie]

If it helps I’ve decided to repeat week 4, it was a mixed bag when completing it. I’ve now been unwell for three days - feeling better today but decided to leave it until tomorrow so 100% but will just repeat week 4. We can do this and if means going slow then that’s what I will do. 😊 xxx

[Boardman82 Graduate]

I got like this at week 7 so so frustrating and convinced myself I was already running slow! I repeated the week, slowed my pace and cracked it! I also highly recommend listening to a good podcast on longer runs now too I find it focused my attentions away more from the run instead of wondering what song was next. Keep with it. I'm 5 weeks post graduating and only just cracking my 5l at about 40 mins running.

[scooberella]

I just repeat until I feel confident again - for context I started the programme in Oct 2019 and have been stopping and starting intermittently. I’m on a roll now but did loads of run repeats throughout

[Huwj]

I'd carry on until you feel confident to go on to the next week. Don't set yourself up to fail by pushing the pace. I started off last summer and I still haven't finished. But I feel good about what I have achieved.

[Traingirl]

Dunno...but well done!!. Bet you didn't think this time last year you'd be doing this!! All the best, good luck. Xx

[John_W Graduate Ambassador]

Hi Lolorun

What is it you're struggling with? What's making it difficult?

What's your breathing like at the point you feel you have to stop?

[Lolorun in reply to John_W]

I think I’m probably putting too much into the runs, I’ve tried again today and really focused on slowing my pace and I’ve seen a big improvement. I generally struggle with being out of breath and my legs aching. Also I think boredom/impatience sometimes comes into it too which is quite strange because I do enjoy it

[John_W Graduate Ambassador in reply to Lolorun]

Pace and getting it right, is the biggest thing that beginners get wrong, especially if they¨re on their own and with no reference.

Your breathing is your best friend while out running. Pay attention to it - it´s your canary. if you´re jogging (and I emphasise... jogging) ... then your breathingh should be comfortable throughout.

Think of a balloon filled with air. That´s your energy for your run. When you run you´re leting that air (energy) out. But you want that to be slow. Try and aim for a pace that leaves you feeling like you could carry on when you finish (like there´s more air in the balloon as you let it out).

The walking bits of C25K should be brisk - no nice and quick. But the running bits should a nice and easy jog - maybe even slower than your brisk walk.

Hope that helps!

[Dtow Graduate]

I'm just starting Week 7. I repeated Week 5 and Week 6 but not the entire week/s.

Up to Week 5 I'd been running every Monday, Wednesday and Friday like clockwork. Runs 1, 2 & 3 etc.

I then did something like this (dates are just used an example):

1) Monday May 4th -

Week 5 Run 1

2) Wednesday May 6th -

Week 5 Run 2

3) Friday May 8th -

No run (skipped Run 3 and had a four day rest period with more stretching)

1) Monday May 11th -

Week 5 Run 2 (started the week on Run 2, with more recovery days)

2) Thursday May 13th -

Week 5 Run 3

1) Monday May 18th -

Week 6 Run 1 (then repeated the above method here for Week 6)

Hope that makes some sense... It just gave me added recovery time before taking the leap to a 20 minute run/25 minute run and subsequently I did both of those first time. Albeit with a lot of mental strength and will power.

Your body will be capable, I found it's your mind your having to battle! Nothing wrong with repeating runs/weeks, it all helps the progression!

[Yorkshirefatgirlslim Graduate]

Repeat any run you do not fully finish before you progress. Good luck xxx

[Lolorun]

Thanks everyone! I gave myself a few days rest and went on a few walks instead, I’ve just been for a repeat run of week 4 and did so much better than last time, still not where I want to be but I think a few more times and I’ll get there.

I really focused on slowing my pace down and not getting ahead of myself, it’s quite hard to run a bit slower, isn’t it?!

But feeling a lot better, thanks all again for your advice!

[Couchphoenix Graduate]

You don’t sound satisfied with your performance in week 4, if it was me personally I would repeat it and slow your pace down. It’s only 3 runs after all and this time you know what to expect....Good Luck 💪🏻👍

[John_W Graduate Ambassador]

this should help:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)