I started this run with my best friend but I am stuck at week 4. I simply can't move on. I've done it twice and I still can't run for 3 mins or 5 mins without stopping and walking. I'm so upset, my friend has now completed week 5 and I am stuck behind. Somebody help me! I don't know what to do and am not really enjoying it anymore. No satisfaction no euphoria at sense of achievement. Any advice please?
I feel like crying.....: I started this run with... - Couch to 5K
I feel like crying.....
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MarisaGuagenti
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mrrunGraduate
Is your friend faster than you? Can you both run and have conversation while running? If you can't then you are going too fast. In that case run alone in your own time, your own pace, your own rules. All of us finished this program. If it's hard, slow right down to the point of moonwalking. You'll do it but never compare yourself to others and follow their tempo. Do your own thing, that's the whole point.
Moonwalking, love it! 💗👍
Yeah, that's the easiest way to describe it. People often underestimate the importance of slow running in terms of injury prevention and strength development. Ultra and marathon runners spend around 80% of their time running extremely slowly in their training and we are talking guys who cover 42km in approx 2hrs or so.
CockneymickGraduate
Every time you go outside your front door to exercise every two days is an achievement. Put running for longer out of your mind, the fact your still trying shows you have great commitment. Do your best each time and eventually you'll progress. Don't worry about how long it takes, you are now regularly exercising (which is my primary goal). Keep at it 🏃♂️👍🍀🏃♂️
Thank you SO much. That is really helpful.
Go for it Marisa! My mum always said when I was a little girl there’s no such word as “can’t” and I just hear her voice in my head telling me that every time I feel like giving up. On anything in life. This is YOUR journey. Run alone. Listen to your body and don’t compare with anyone or anything else. Take as much time as you need. You made the choice of getting up and out the door, that was the biggest step of all! Really. Life is not a race.
Enjoy
MovegrooveGraduate
Can you slow it right down and do it slower?? When I was struggling it’s because I was going too fast.
Do you listen to music?? I always really think about the songs and think I can keep going to the end of this song, before you know it your at 3 mins
You got this just take your time xx
I will try that. Thank you.
limberlouGraduate
Just slow it down and then slow it down some more. There is no rush to run it fast. I really struggled when I was running with my daughter because she was making me run at my full speed. She runs about 2 mins/km faster than me at least and we were running 1 min slower for her but 1 min faster for me. I nearly gave up altogether. I hated every run.
Then her job moved her away and we carried on running on the same days but she ran where she was and I ran at MY speed down here. Much better!!! I was looking forward to each run then.
We graduated together on the same day and I had driven to hers the previous day so we could run together and it was awful because again it was too fast for me. Yet my 2 prev wk9 runs has been brilliant.
Yet I’m still running 2 years later and she gave up end of 2018. Just run at a comfortable pace for you and enjoy it!!! You should be able to have a conversation with someone while you run. Sometimes I was running slower than I was walking, I am sure.
I have faith in you. Are you running with music? That helps me. I used to think “just run to the end of this track- that’s 3 mins. “
Now I am going to “ follow “ you and I expect to see a report on here tomorrow saying how you completed your run. Don’t forget !! I’ll be watching you!!! 😜🤞💪
Thank you. What a lovely journey you have been on. I can't get over the fact that you are still running and your daughter is not. I find that hilarious. Well done you!
Limberlou is so right .. I have been struggling too for months now .. a friend came and helped me .. she said I was running far too fast , I was leaning forward with my upper body and so decreasing my lung capacity and I was moving my arms too much so using too much energy and not relaxing .. she told me to look up and forwards relax my shoulders , stick my chest out and tiny tiny steps so we were jogging at the pace of a fast walk .. she also said to look around and relax relax relax! The main thing is to keep up that comfortable pace and keep running and then when you are ready and completed the programme you can increase your speed. .. it’s a horrible feeling when you are running with others and you get left behind you feel defeated but you can do it just set your own pace and keep going you will be amazing!
Hi there, I got stuck at week 4 too! I am now on week 6 and I promise you that you can do it and it will get better. It sounds a lot like at least half of your struggle is a mental one, which is my biggest barrier too.
Take a days rest and try to get yourself pumped and excited to run. Having a positive attitude towards it helps SO much I have found. Give it a shot and tell yourself that all you need to do is get through the first 3 minute run. I know it feels like a big step up but the programme should prepare you for this!
If the worst comes to the worst and it's still too difficult, there is no shame in going back a week and building up your stamina some more before retrying week 4. Remember that the 'weeks' are just guidance - week 6 has taken me 2 weeks so far!
Take all the time you need, remember your rest days really are for resting and not worrying about the next run, and make sure you keep hydrated and eat enough to provide you energy. These runs are getting longer so your body really needs to be looked after!
Good luck, you absolutely can do this! Stay positive! 
Aw! Thank you for your kind help.
CharfarGraduate
Aww please don’t worry about it... even if u got stuck on the same week for god knows how long, keep going with it, try and be slower if you can but don’t give up xxx practice makes perfect
FitformentalhealthGraduate
I found weeks 3 and 4 tough then realised I was running too fast. Slowed it down to what I felt was really slow but found my breathing much easier. I now try and look up and around and keep to my slower pace and I've just managed week 6 x keep going you are doing great you can get through it you just need to find your pace xx
Thanks. I love your title Fitformentalhealth but I feel I am already running very slowly.
in reply to MarisaGuagenti
Have a look on YouTube at Japanese jogging. It's transformed this journey for me. I also go on my own so not"competing" with anyone else. You've got this. The fact you're doing it is the best thing. Keep going, you'll get there but in your own time 👍
AliceInThePalaceGraduate
I'm sure others have said it, but
1) slow it down
2)make sure you have drunk lots the day before
3) do some gentle stretching exercises before you start (check programme and NHS website for ones to do, leave the proper stretching for after when your limbs are more stretchy)
4) get a killer playlist going, there are loads on spotify etc. Or maybe try a podcast, might pass the time quicker for you 🤷♀️
I suppose you need to remind yourself why you are doing this, completing the programme takes dedication and effort, I remember in the early weeks not fully enjoying it, at the end of week 5 was the first time I properly enjoyed it. You have to push through the early tough bit to reap the rewards of your efforts. The truth is, it can be hard. But the confidence you gain from hitting goals and constantly improving, picking yourself back up when you struggle, pushing through. For me these things are just as good as being able to run, it is charcater building.
Remember by the way, you got to week 4!!!!!! A month ago you couldn't run for a minute- so dont put yourself down too much 👏 you have already achieved so much and are nearly half way there.
The only thing you can do is try your best!
Best of luck, hope things look up 👌 you had the motivation to start this, find that again within yourself and push on 💪
Birdlady64Graduate
Everyone progresses on this journey at their own speed
It's great that you have had a friend to accompany you on your journey so far. But many of us are doing this by ourselves and you can too.
If you need to repeat and your friend won't do the same then maybe you have to just accept that and work through the plan at your own speed.
The plan does work. Good luck
You can do this - but maybe you just need a bit more time
I can understand how you feel however think about why you started in the first place
Don’t feel bad if you can’t run 🏃♀️ then walk
LincolniteGraduate
I got stuck at week 4 as well and had to do the run 6 times to feel comfortable with progressing to the next week. I've now just finished week 8. I got through it by splitting the last 5 minutes into two with a minute walk break, then slowly made the walk break less and less.
You will get there, like others have said, slow down if you can, it's better to go too slow at the beginning and if you have energy left you can always pick it up at the end.
Good advice - thank you.
jwillmacGraduate
Hi there , I really understand this ! I'm really slow , I did jog Scotland a time back and never progressed past being able to jog for more than 15 mins ever .I'm now on week 5 and I'm due to do run 2 on Monday.I found stretching for 10 mins before starting the session very helpful, I take water with me and I go really really slowly. I also listen to fi and jen's podcasts, Fortunately, as they are hilarious! .I'm not saying anything different from any others who have replied, but I am 61 with health issues and I'm just keeping going !
Thank you. Who are Fi and Jen please?
Ahh , sorry Fi Glover and Jane Garvey , the are on BBC sounds app , they work for radio 4 .I love it because they are really irreverent and they make me laugh !
It is the Fortunately podcast, two funny women, it's great!
Iamaki74Graduate
It’s tough watching people progress when you don’t feel able to but you’re out there and trying which you should be really proud of.
I’ve been stuck on week 4 for 3 weeks due to knee problems stopping me for days at a time. I finally finished the week yesterday. It’s been hard watching others move on knowing I can’t, so I know how you feel. It’s frustrating and demotivating.
But we started this journey for a reason and we’ll get there....in our own time and it will be an even bigger achievement cos we struggled that little bit harder to get there.
There’s lots of us struggling in this, so when you’re not feeling your greatest, we’re probably feeling the same.......you’re not alone.....but we are going to do this!!
Good luck.
Thank you.
TracyuGraduate
I’m on week 4 & my running is so slow I’m sure some would consider it a fast walk! I do it in my own as I know if I did it with anyone else I’d feel pressured into going faster. Keep going & you will get there- remember the tortoise & the hare! X
Ha ha ha! My friend is running in Putney whilst I am running in Battersea. We virtually do it together because of social distancing. It's a good motivator. Only she'll be running 5k in July (our deadline) and I'll still be on week 4.
LostInLondonGraduate
I was in the same boat last year and just let my friend go ahead. I found it better to run alone, especially when you are ‘learning’. C25K took me a few months. A year on we are both still running and loving it but never at the same time!
This is about you....stop worrying and comparing to your friend. Everyone is different. You started this journey and YOU will finish it. Can't change that last run..but you have control of the next one..don't give up...Pop some headphones in ...listen to some music or a podcast. Do this at your own pace for yourself🏃♀️⭐💫
I agree with everyone else comments.. you are doing great and don't forget it. I never run with anyone else as I find it too stressful at this stage of my running ..I'm on week 8 but have repeated lots of the weeks again and again which has really suited me and I can now run for 25 mins straight, and at a pace that works for me. It's all about going at your own speed and not worrying about how fast/slow any one else is going..and definitely get some music , it makes such a difference. Keep at it! Every minute you do is a minute onwards! x
NicolegeeGraduate
Like many comments here do this at your own pace. I started this during lockdown and found that I started to appreciate my local parks far more than I ever have before and I'm very slow. I'm nowhere near getting to 5k in 30mins (actually only just managed 4k in 32mins). My partner went out with me once on her bike and videoed me as she thought I was running on the spot (cue hand gestures to video). So don't worry about how slow you are but find what is comfortable. The next thing is make it enjoyable. If you have spotify or equivalent make up a playlist for running, one that makes you smile. If you can find somewhere to go which is pretty then even better. At my park there's a pond and I've been waiting for ducklings and goslings to hatch and like the movies they turned up on my last couch to 5k run but my point is it gave me another focus and running around the pond was my treat towards the end of my run. If you can plan a similar type of route that you can look forward to a particular area that might be helpful Good luck and enjoy it (if you're not enjoying then also find something that you can enjoy as I can't see the point of doing exercise without enjoyment)
Thank you for your help.
Ok, so firstly, there are no points for finishing first. C25k is not about how quickly you complete the program. If you’re friend us in week 5 good on them. Let your friend go on if they wish.
Secondly, if you find the week you’re on too much go back a week and if you don’t feel ready to move in to the next week, don’t. You won’t get penalised for repeating the week.
Thirdly, never give up. If you don’t move on through the weeks too quickly you won’t need to stop half way through a run. But remember, you can slow down too, you can pace yourself, just try your hardest not to stop.
When I started C25k I weighed over 20 stones. It was hard, but I repeated weeks several times because I didn’t feel comfortable to move on. But the one thing I didn’t do was stop - ever. It’s now nearly a year since I finished the program. In that time I’ve lost 3.5 stone and I run about 7km at least 2 or 3 times per week. If I can do it, anyone can, do keep going and do it at YOUR pace. Good luck!
Thank you. Very inspirational. Well done you!
I, also, agree with all the above. You're doing it for you and you alone. Go at your own pace; don't compare yourself to anyone else. Compare yourself to how you were when you started - much fitter, no doubt! A 20 minute mile is exactly the same distance as a 10 minute mile. Slow down and enjoy the run, breathe deep, smile, it really does make you feel better.
Astra5Graduate
All the tips above 🙌🏻
Never worry if you have to walk at times even though it is not time. Everyone is different and your body will help you improve week after week, take it slow then slower again. Take deep breaths on your 5 minute ish warm up walk (assuming you are doing that?) because that helps. Drinking water is a definite benefit as it can prevent injuries and pain.
Off out myself this morning after some time getting over some calf strains and I will definitely be walking between running
Keep going, you did the right thing to ask on here, all the best 🏃🏼♀️🏃♂️
TenaciousDebGraduate
Don’t be disheartened... I ‘run’ with my partner in that we run at the same time and at the same venue (round some football pitches) but he runs on ahead and I do my own thing! I swear he can’t tell if I am at the walk stage or ‘run’ stage .... but I can!! And he is being supportive just by coming out with me. I’ve just done W3R1 and the advice of someone on the other side of a hedge not knowing if I am running or walking doesn’t just apply to my ‘bounce’ but also my speed 😂 But I am loving it and felt such a sense of achievement yesterday ... I cannot wait for tomorrow’s run. Have you watched the ‘Japanese slow running’ video recommended on here before? I am not at week 4 yet and may be in for a shock but I feel immensely proud and I want you to too. Let your friend run on ahead.... we are ALL running ‘with’ you. Good luck x
Japanese running clip is a brilliant reminder on how to go slower. I even used it to slow me down as I was going too fast yesterday....and that was for week9 run 2!! I learnt very quickly that if I was unable to run for 3 mins or so then I was not fit enough yet to run and my heart needs me to slow jog and focus on breathing. If breathing is fine then it would be my sore legs so if leave 2 rest days and stretch lots. Keep going but slow down. You get to build up pace later. Good luck
What a lovely message. Will look for Japanese slow running. Thank you.
Like others have said slow your pace right down. I think my ‘running’ is more of a bouncy walk than anything else! You will build up your stamina over time even if that means you have to repeat some runs until you are ready. I would say that the battle could be as much mental as physical - it is for me. I find music (really loud in my headphones) really helps and counting. I try to break the run down into 10 second blocks and going those down. I dont enjoy running - in fact I hate it but I do love the feeling afterwards that I have pushed myself to do it so I try to focus on getting to that.
I have every faith that you can do this!! X
PookypalGraduate
Like many others have said slow down. I have just completed week 5. My husband, who runs regularly, followed me on one run in about week 3 and warned me then to slow down otherwise I would find it hard. You will get there, it's not a race yet 🙂
TattoosteveGraduate
Keep at it, you will get there. I was struggling and got some great advice on here. My problem was my outlook, I changed that for a more positive one and it really helped. Easy said I know but just keep trying, it doesn't have to be 5k at the end and it doesn't have to be in 9 weeks either, it's your journey and it's your pace. There are far more experienced people on here than me that will be able to help and assist you.
If it was me I would try the following, keep a mental note of how long into the 3 and 5 minutes you have to walk then the next time just do 10 or 15 seconds more, you'll soon be there.
Take care and let us know when you're on week 5
IzzyMPGraduate
I completed the programme with a friend, but I ran on my own and then we just texted each other when we had completed the run. So we felt we were together but not at the same time if that makes sense. So we were able to motivate each other as soon as we had done our run. Go slowly and if need be repeat a week or two. The main thing is you're outside , exercising and not on the couch. You will get there , the tortoise always does ! Good luck .
Oh no please don’t feel so low about this. I started this and thought I would never be able to complete it. As I am about 4 stone over weight. But I did. I graduated last week and now continuing to run now.
Trying slowing down I do not go fast at all and other joggers always pass me. But that’s fine. Just go at your own pace. I used to think right I bet I get to that tree before a certain time and kept going like that.
Don’t give up. To get to week 4 is great. You can do it. 😄
You’re still doing it, the walking is as important as the running - don’t beat yourself up. The friend may well be faster than you? I’m very very slow and sometimes I go even slower - it’s ok you’re still doing it, still commuted and still moving. Be kinder to yourself about this. It shows you’re committed because you’re still going out every time and doing. Look at the pace and remember you should be able to speak and if you can’t slow down a little. You can do this!
I just did week 4, run 1 (2nd run happening tonight). Although I did it, I could barely get beyond a very slow shuffle for the last run and it was the first run since week 1, day 1 where I didn’t end it saying I felt good.
I’ve read in a couple of places that week 4 is hard and I’m fully prepared to repeat the week. Recognising that you’re running for YOU is so important. As others have said, it doesn’t matter when you get there, you’re doing it and just getting up and out there is a huge achievement.
Just a thought on music though; I have found when listening to music my pace is erratic as I’ll run to the beat. Fine if you’ve got a nice ballad but when that club banger comes on and you’re trying to keep up?! No thanks! I’ve started listening to podcasts. I usually use the Greg James Breakfast Show Best Bits as it’s half an hour long. It gives you something to focus on but as it’s just talking there isn’t a rhythm to keep up with so you run at your true pace. At least it seems to work for me.
First off, feel proud of yourself, you've made it this far. You've stuck with it despite it being hard. That's amazing. That's powerful. Well done!
I agree with all the advice above, you need to find what works for you. If your run is 3 minutes, find a song you love and run to it. Or if you prefer distraction put on a podcast or an audiobook. I often start my runs with someone else, it gives me the motivation to get up and out but we're not matched as running partners so we will quickly split off, do our own thing and then meet again at the end for a coffee!
BonniesRestGraduate
Someone mentioned this a while ago on here and I found it really helpful for my confidence, so passing it on to you - Japanese slow running - youtu.be/9L2b2khySLE
Keep going and good luck! 😊
This helped me loads. Even on my w9 r2 yesterday I added this is as I had over done it.
That’s great - I think it really helps with mental stamina too. It also means that I’ve been able to sprint for the last 60 seconds without collapsing in a heap 😂
Yes I did a sprint 60 secs at the end too. 😀
Lovely! Great feeling isn’t it!
Thank you so much for this.
This is amazing...! Thank you!!!
Keep going don’t give up..
I got stuck on week 5 and kept doing it for weeks before I moved forward
Ginny57Graduate
I can only add my voice to everyone else’s. Slow and steady wins the race. I struggled every run until some one advised me to watch this Japanese slow running video and it changed everything.
I slowed right down and I can even say I look forward to my runs now. I hope to graduate next week- you’ll be there too before you know it!
Wow - best of luck!
Rascal52Graduate
I hated week 4 as well, had to start this programme twice for various reasons and each time I felt exactly the same way as you do now.
Part of it for me was a mental issue automatically thinking I couldn’t do it before I even step foot out of the front door but then I did and although I didn’t love it I did it without stopping and got the 3 runs done and moved on to week 5 which just felt better, no rhyme or reason .
People on here talk about the toxic ten which i’d never heard of either and again as soon i I realised that it takes my body that long to just calm down and stop gasping for air I stopped worrying ( and slowed down )
It’s as much of a mind set as it is a physical thing , go out determined to smash it and that’s half the battle won and soon When you get into your longer runs you will be so proud of what you’ve achieved .
I have 2 runs left before I graduate and I never thought I’d get here but I have and you can too .
Good luck
Wow - best of luck. What is the toxic ten?
😂 the toxic ten is those first ten mins you run and you just want to give up because you can’t get your breathing or pace right.
Happened to me everytime, can’t tell you how many times I would think about giving up as it just didn’t feel right, then I read on here people talking about it , So every time it crept into my head I just kept telling myself that it would all click into place soon and it did ( or at least it felt like it did)
Honestly take your time, you’ve done the hardest thing and got up and started this, you will get there.
This forum is great as well, we’re all in it together 😉
You'll read other posts about toxic 10, toxic 5, toxic 30 🤣..... its just the number of minutes that your body takes to really settle into a comfortable rythm. I have toxic 5min during start of some runs and sometimes toxic 10, just slow it down and you will find your rythm 😉
5kstarterGraduate
If it’s a mental battle these are the talks I have in my head when I’m wanting to give up:
Is it my breathing that’s making me struggle? If Y. Try to calm down, slow down - tell myself how great my legs are doing, my legs will get me through this.
If it’s my legs are tired, tell myself how great my breathing is today, I could probably keep doing this for ages if I just run this off.
Once the halfway bell has gone I’m constantly telling myself do not stop - if you do you will have to run this all again and be running for longer than you have got left now.
For some reason I’m never stressing about my legs and breathing at the same time.
I also do a lot of “I’ll just run to that tree and see what Jo says” on a rolling repeat throughout each run.
Also think about trying one of the different coaches on the app - I am loving Jo Whiley but I have heard other people who swapped from one to another and found it helpful.
Hopefully this doesn’t come across as weird!
Good luck, and well done on not giving up.
No, not weird at all. Thank you.
hamitGraduate
Ok, no problem been there myself.
Look up Japanese Slow Running on YouTube.
C25K IS NOT A RACE, so try JSR for a few weeks doing the c25k runs. You will find after a while you will transition to normal running when you have built up your endurance. Try it and good luck. Just seen that it's already been mentioned.
Thank you. I can't wait for that endurance.
JSR worked for me at the age of 72 with a few health conditions. Now at 73 I run a 5k in 36 mins which is not bad for an old guy. Dig in and remember the only person you are competing with is yourself.
Lula375Graduate
FORGET YOUR FRIEND!! (Only in terms of your C25K journey obviously!)
Maybe you’re nothing like me, but I know that when I feel like I can’t do something as well as someone else, I figure I’m just rubbish at it and I give up. My logical brain tells me that’s ridiculous, but I need to know I’m doing well at something in order to stay motivated.
So, C25K is a wholly selfish, personal journey that should be about you and you alone. Think about what you’ve achieved so far, and how great you felt at the end of every run you completed. Celebrate your own successes - I’ve downloaded Strava and even if my pace is slow and I was grumpy for the entire run, there’s usually some kind of achievement on there for an improved sector time to give me a bit of a boost. And if you’re repeating runs, who cares? At least you’re out running!!! It takes courage to get out there and try again even when you feel like crap about it. Please don’t give up, you CAN do this!
Strava? Thank you.
DiverIzzieGraduate
Ditch running with your friend!!! Everyone goes at different pace, and to get through the course you need to find your own pace and go with it. slow right down, get some great music going and listen to your chosen coach. I graduated 15 months ago and I STILL can’t run with anyone else - as no matter what your intentions are you always end up trying to “match” pace! Good luck - you can do this!
Hey hunny, my advice is to go slower, slower your pace and breathe. I’m an overweight girl who was stuck on week 3 for ages and now I’ve just completed the whole couch to 5k.
Seriously slow it down and build yourself at a slower pace and you’ll do it! I have faith in you x
Katie, did you lose weight? I have been 2-3 stone overweight all of my life. I would love it if this happens to me.
Please keep going slowly wins the race , l go on my own and at my pace xxx
limberlouGraduate
I forgot to say when I wrote my overlong ( sorry) answer that I am 66 with asthma and high BP and arthritis in some joints. If I can bumble along, calling it running,so can you 😁💕
Don’t think of the the 3 mins -do it one minute at a a time and then another and then another. Good luck
DiamondshoesGraduate
The important thing is you've got to wk4! I used to focus on seeing if I could get to the next lamppost/bin/beach shelter - anything to motivate me. As everyone says it's mind over matter. Tell yourself you like running (doesn't matter if it feels like a lie at this stage!) - keep repeating it like a mantra. YOU WILL GET THERE! ou are already a runner. Best of luck.
As a lot of people have already said - if you don’t feel like you can carry a conversation when you’re jogging I’d try slowing right down! My boyfriend is a marathon runner and he told me to aim for the time/distance first, and pace can come later. Trying both for beginner runners like us is just too much.
I’m the same as Lula375 - I run on my own at the moment because I don’t want to be put off by being slower than others or trying to keep to their pace and falling apart after 5 mins! Maybe try a couple of runs on your own and see if it helps? You might struggle to set your own pace running next to someone.
Good luck and stay with it!! 12 weeks ago I couldn’t run for more than two minutes, and I just finished a (very slow) 45 minute jog. HONESTLY if I can do it, anyone can
Olive140819Graduate
Try Japanese slow running - it has really helped me. I was lime you couldn’t run for more than 3 mins without stopping and had to redo the weeks over and over.
Then I tried the Japanese slow running and I’ve just run for 20 minutes without stopping and it felt great x
Run at your own pace x
Good luck xx
BeginningsGraduate
I also am at same place I always tell myself I can’t do it and want to give up but then you see the encouragement from people on this site you are not sat on the couch you sound like you have achieved the 90 second runs which I bet you didn’t think you would when you started the mistake I make all my life that you are doing is comparing yourself to your friend you are wonderfully made and you are you so keep going even if it is on Run 4 x
Give yourself a break. I couldn’t do week 4 & got so disillusioned with myself. Left it for a month ate 200 calories more per day then tried again. I’m now struggling with week 7 After donating blood- but Michael Jordan told me I’m a runner so I’m giving myself chance to recover then back to it. Don’t compete with others - it’s not always the best thing. You are competing with yourself already. Pick a flattish route & try again. You have already achieved so much more than you could before you started. You can do it at your own pace xx
ScunderedGraduate
It's second nature to focus on the negative; we all do that. BUT, in fairness to yourself you must congratulate yourself on getting this far. I've just finished wk 3 and saw my shadow this morning and thought I would look like the shuffling old boy I saw in week 1. Ok, I'm not that Farah bloke but I've definitely improved. SO HAVE YOU !!! Slow down, dig in and you will manage. I jog alone and avoided doing c25k with a friend because I just knew we would be comparing all the time as that's human nature. Who needs that pressure? It's an unnecessary distraction. So, go for a slow solo and you'll get there and feel great(er). This is just a blip. Keep going! Very good luck. We're all behind you.
Thank you for making me laugh. x
Hey. Honestly as everyone has said slow.it right down. I got stuck on the same week for like 3 weeks and eventually my partner kicked me up the arse and told me to move on. I did and I have just finished week 8 run 2. I struggled with week 1 so never thought I would get this far. I found week 5 my turning point. I still stop but I dint get hung up on it so much. Just do what you got to do.
I was struggling for a bit, and I found it was because of the music I was listening too, I was running in time to the beat, try a podcast or an audiobook and take it easy
Feeling_RunderfulGraduate
I find running to a podcast or story much better! And I echo what others say. Slow down! You might feel you are going slow but I bet you are faster than you think! You can do this! Running is a mental battle as well as a physical! Your body will constantly say stop stop you can’t do this. Try keeping going if you can! Show your mind who is boss!
I tried the programme a couple of years and could never get past week three. My daughter soon ran ahead and every week became one of demotivating. I gave it up. This time round I run on my own and take the programme very much at my own pace and with my own focus. I’ve smoothly gone through to week 6. I would suggest solo runs as an option until you find you’ve completed and can then think about running with a partner. ?
Don’t be disheartened. I repeated week 4 for a month and then the 1st run of week 5 was tough and whilst I didn’t believe I could do it I managed it. The first time was tough so I repeated it 3 times until I felt confident I could cope with run 2. Just take it at your own pace and celebrate your achievement to-date. You will do it.
Hi I was the same with week 6 3 weeks it took me to get on to week 7 and even then I struggled a little am on week 8 now you'll get thier with it
Good luck and just do your best
Hi Marisa, be kind to yourself. Well done for starting this challenge and you go at your pace and you persevere. Don’t give up. So what if you have to repeat same week several times? Good for you for. It will make you a stronger runner without injuries. You don’t want that because that will really scupper up your motivation to get fit. Accept that you have your own journey and enjoy it.
HappyNoodleGraduate
You are AMAZING 😍 you got out there and got to week 4! That’s halfway there!
Run slow, if you are going faster than a walking pace you might be going too fast.
womensrunning.com/training/...
I read this after advice on this forum and now am not trying to run but relaxing into a jog and not worrying about going faster, it has really helped me.
And don’t forget you are already halfway there you can do this. If you repeat a week or even two so what. You are doing this for you not your friend.
You and your friend are just on different journeys. It can be unhelpful to compare your journey with anyone else’s.
Run slow 😍👏🏻👏🏻👏🏻
DawnskeatesGraduate
I suspect you’ve been trying to keep up with your friend and you have worn yourself out. Slow it right down! No wonder you are not enjoying it if it’s not the right pace for you. Don’t compare yourself to others either. We are all different. The fact that you are not on the couch is fantastic, keep it up!!!
Find the pace that’s right for you! DONT GIVE UP! ❤️
Lil5kGraduate
Hello Marisa
please don't give up.... I got stuck on wk5 for a few weeks, I've now graduated, and as everyone above has posted, it's doable and we're all a supportive bunch on here, so any questions or worries, someone on here will help.
The advantages to your health and well being are amazing and the support is such a boost to your mental health too.
Just remember, run at your own pace (even if its slow), don't even worry about what speed others are doing, bring it right down, listen to the programme, if you have to repeat, just do it, all will be moving you in the right direction. A fitter, healthier you. Stick in there, you can do it👍👍🤗
CakerunnerGraduate
Please dont cry, you're doing amazingly, because you're up of the couch and still trying......I agree with lots of others here, go slower......and then even slower.....when I was where you are, my husband (smug g**😁) could walk a lot faster than I was 'running'.....I refused to be put off, I did my thing, my way, my pace.......he stopped coming with...(probably bored?🤣)....and I kept going, you can too! Slowly.....very very slowly.......by the time I'd graduated ( took months not weeks) I was much more comfortable.....hubby said at some point that he would tag along for a 'walk' I agreed........then comfortably lost him by the first corner because he couldn't keep up!!🤣🤣
All I'm saying is, if I can, you can, speed(whatever that means??) happens later.......naturally.....keep it up, but slow it down.......we're here to cheer you on....🏃♀️🏃♀️😊
Love that your husband couldn't keep up! Well done and thank your your inspiration!
Just come back from run 3 of week 7 and it’s such a great feeling to be at this stage again . No one encourages me no else does exercise in the house so l have to motivate myself to get outside and go this . But it a good feeling onwards we go .
annatoninaGraduate
I was stuck on week 4 for nearly 18 months!! It's the hardest week in the program and the biggest jump from week to week.
There was other stuff going on in my life, I have a chronic illness that hadn't yet been diagnosed so I was struggling generally but I knew that getting fit could only help my health so I kept persevering. After 18 months of being frustrated that I could barely finish week 4, I got a diagnosis for my illness and had surgery. A few weeks after my surgery I started again from week 1 to recover and I found this forum - I pretty much instantly realised I had been going way too fast. I hadn't been thinking about speed at all, I was just going for it and when I got tired I would stop, when I had room to slow down instead. I did the week 4 run 4 times before moving on to week 5 like it was nothing and finally graduating! I injured myself in November (not from running) and had to take a few months off running and start a condensed version of the program again to recover from that - I remember doing week 4 that time and laughing that it had taken me so long to be able to get past that run!
If I can get there, anyone can! I second what people are saying about listening to podcasts and audiobooks, I find they hold my attention better than music. Try "My Dad Wrote a Porno" on Spotify, i ran my first 5k by accident listening to it because I was so caught up in laughing at it that I wasn't thinking about how far I was running!
So funny. So helpful. Thank you.
SybilwGraduate
I agree with all the comments on pace but just one more thing. Do you go out dreading it and thinking ‘I’ll never do this!’? If you do this you’re on a hiding to nothing. I realised at one point that I needed brain training too. You need to go out the door with an ‘I CAN DO THIS’ attitude. Believe me I’m sure it’s half the battle. Don’t worry about falling behind your friend either. This is your experience and it’s a bit like our children’s milestones - we all worry about when they achieve them but they all get there eventually and no one remembers in the end. Good luck - you’ll do this!!
TimoteaGraduate
Hi Marisa,
I found week 4 hard too but someone recommended Japanese running and that did the trick for me. I just kept moving and it was not agonising like before when I felt my legs were like lead and my lungs exploding. Once you get into that momentum you just kind of keep going!
I will follow and just check in from time to time. Keep going. I sometimes use the explorer Ranulph Fiennes chant as he was going through Antarctic ‘plod, plod, plod, plod! ‘ Don’t give up! We have all been there and you can do it!
BridgetlikessingingGraduate
Feel proud for every time you get out there! I did week 4 for 4 weeks before I moved on - I am now stuck on week 5 run 3 but I don't mind - every time I do it I get a bit nearer to finishing without stopping. If it takes me 12 attempts to nail this run then so be it! I found it helpful to switch from Sarah Millican to Michael Jordan as I thought he would mind more if I stopped... (sounds crazy I know!) You've got to use any little things like this to help motivate you! I also run super super slow - I am regularly overtaken by passing mallards who are just out on a leisurely stroll. Don't give up - we've got this!
JogCatGraduate
I started C25K 5 times. The first 4 I couldn’t get passed week one, let alone get to week 4, so we’ll done for getting for getting this far, you should be proud! You’ve got further than you ever did before. What a lot of people have said is you may be running too fast, which I know may sound daft when you think you’re already going slow enough, but maybe it’s abour finding your own slow pace. I prefer running on my own, as running with others always makes me feel I should run faster. Don’t give up, even if it takes you 5 goes to get onto week 5, once you get there you will feel really proud. Do get in touch again to let us know how you are getting on. You can do it!!!
feeling-goodGraduate
Hi there, I'm on my third try at C25K. The twice before I gave up on week 4, I just could not run for 5 minutes and got so upset with myself. This time I've gone into it just wanting to get fitter, I thought if it takes me 52 weeks I don't care! And I don't and it hasn't (taking me more than 9 though :-))
I bought myself a treadmill and I find it a bit gentler on the knees and easier because I can regulate the speed and I'm slow, slow, slow, but I am running and I'll get quicker if I want to. Ask your friend if she'd mind doing a few runs with you at a really slow pace.
FattycanrunGraduate
Keep plugging on...repeat as many times as you need. Suddenly it will come right and you will be able to run on into the next week. Dont let a few bad runs put you off
Basil_CosmoGraduate
I found week 4 a real challenge. I didn't complete the last bit of run1, but went onto run 2, 2 days later and got to wk 5 run 2. (Had to stop as I hurt my knee,) I've started again on run 3 of wk3, hopefully I can get back on it, at the advice of someone on here. You can do it, just slow it down and remember to warm up and down. I have never fun before lockdown, only dog walked.
I found what helps for me is finding different routes, particularly on grass, I slow right down so I don’t do myself an injury and I’m too busy watching wear I’m going time flys, I’ve got to week 7 run 3 . It’s taken 11 weeks and I just keep repeating the run I’m stuck on till I get there, you’ll get there it’s more of a mental challenge I promise
ErcolinoGraduate
Oh comparison is the thief of joy!! Take that joy back right now! You are getting out of the house and running, you've kept persisting with week 4 even though you wanted to cry, you kept running with your friend up to week 4 when they have a different place or maybe are just fitter right now....look at the positives you can do it! The mental barriers are the hardest to get through, I know, I've talked myself out of lots of things - don't do it - enjoy your exercise for you!
Thank you.
Marisa when Jo Wiley says to me slow down if you need to but just keep going. I wd def be walking. It really makes me giggle. I call my run, out for my exaggerated walk.
Top tip is get someone to phone you. Or phone them. Someone to make you laugh. You won’t notice how long you’re running.
I have to listen to music and imagine they are running next to me, egging me on😆
Marisa, read the post I’ve just put up. It gives you a bit more about my C25k story. It’s called “Never Give Up”. I hope what I write helps you to keep going.
karttrack59Graduate
I reiterate what Gannet and mourn said. I use the Japanese slow walking too particularly for inclines and when I need I am flagging and it has got me to the start of week 6 tomorrow. Believe me, I was a non runner before I started and parts have been a real challenge. So, Marisa, do not give up and don’t compare yourself but focus on doing it your way. It is good to repeat and loads of have and will continue to do so but equally do take the plunge and move to the next level when you are ready. We are with you every step of the way. Check out a song by Di-Real called Soldier On. 😊 Good Luck.
Hello Marisa,
Hopefully you feel inspired by the support and advice of this lovely community. I definitely agree, run slowly and run on your own.
Another suggestion is at the end of your brisk walk warm up rather thank thinking ‘now I have to run’, try walking faster & faster until you feel you have to take off in a run and then keep to that speed and no more. You’re not running for the bus! Just run as slowly as you need to to last the time, that’s the aim at this stage.
I finished C25K in early May. It was only after that I started running for 5k rather than 30 minutes. I’ve done about a dozen 5ks since, never quicker than 33 minutes BUT every now and then I run - slowly - for an hour and love it! That’s something I never would have dreamed of doing earlier this year - I hadn’t ever run more than a few hundred metres before I started the programme.
Keep on with the programme, focus on endurance not speed and there will be a point at which you find yourself enjoying it, looking forward to going out for a run, and relishing the fact that you‘ve turned yourself into a runner!
Cath075Graduate
I used to run on treadmills and could see myself in the mirrors; I was ridiculously slow. BUT that slowness eventually meant I could run for over an hour at a time! I’m now back to running outdoors. Im doing this programme cause it’s so much harder to run outdoors. I needed a training programme to build my time up despite the wind (always in my face), rain and undulance! The slowness is getting me through once more. I’m sure people look at me and think I’m running on the spot. It will take me way over 30 mins to run 5K but that’s ok. I used to run 7K in about an hour. It’s not always about distance; it’s also about sustaining the (very slow) running 🏃🏻♀️ 💪
Thank you.
HanzyGraduate
I have struggled but go to wk 7 now, I juffle, a cross between a shuffle and a jog, it is not pretty but I manage to keep moving, I have arthritis in spine and COPD, it is a 9 wk programme but you can take as long as necessary, every time you go out the door is an achievement no.matter how long it takes you, keep going and you will pull through, no rush your pace is best.
A juffle - ha ha ha!
I just carried on doing week three for ages until I got confident to move forward. Just go your own pace. This is for you. Not anyone else . Good luck x
Thank you.
RunbirdGraduate
Maybe slow down a bit and do the run on your own so you don't feel you have to try to keep up with someone else's pace ? I honestly run so slowly people can walk past me but I get there. Final run tomorrow. To quote my late grandfather "it's not the fastest horse that gets the furthest"!
Thank you.
ShrekswifeGraduate
Hi MarisaGuagenti,
You have started this journey and can finish it. Don't give up.
You have done brilliantly so far.
Going at your own pace is definitely the best pace.
I run at a snails pace and when I started couldn't even run for 60 seconds without stopping. Jo was great inspiration to listen to whilst running and she did say to slow down if out of breath and not to run too fast too soon. I still run as slow as I started and think of the tortoise and the hare. The tortoise wins..
I used dustbins as a goalpost to begin with and then worked out roughly how many songs would take me to the end of each run as the weeks progressed.
Don't beat yourself up on what you haven't done but on what you have done so far.
You can do this.
Ha ha ha - Thank you Shrekswife.
Thank you so much.
Marisa guess what after loads of people overtaking me. I had a eureka moment I overtook yesterday. So he was walking with a stick but who cares about details.
I call it social distancing that’s why I don’t catch up with anyone. ❤️❤️😀
ha ha ha!
Well, well, well everybody. I just don't know what to say. I just did my last Week 4 run and it was easy! Easy! I couldn't believe that the time was already over. I did the Japanese running, but somehow I feel like a fraud. It felt too easy and like I was not really running. I would rather run a bit faster if I am honest. I would rather run with a bit more exertion (because that secretly makes me feel like I am losing weight). I did this because of all your comments which I read and learnt from and am grateful for your time in helping me. Today I am smiling from ear to ear. I love the new person I have become.
Good for you!!!! Amazing to hear that Japanese running works, I'll try it.
Good luck with week 5 - you've got this!!!
Yay!!! Told you could do it!!! I’ve had a couple of dreadful runs this week where I nearly packed in and went home and then I thought “ I’ve been dishing out all this advice to newer runners why don’t I listen to myself?” So I did and turned all 3 of them into 5k runs... after thinking I’d pack in after 10 minutes.
Go you!!! 💪🏃♀️🏃♀️
3 x 5k??? In a week. That's v good going!
That’s fantastic well done
You should be so proud of yourself 🏃🏽♀️🏃🏽♀️🏃🏽♀️
Bridget12345Graduate
Hi ya, well I think you are doing amazingly well 👍. I found being well hydrated, doing leg stretches before and after a run, and taking deep breaths during my runs and slowing my pace all massively helped. All this advice came from here 👍 and it worked. Let us know how you get on.
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