Stuck on week 3

[CalmDownPrincess]

I’m looking for some tips. I keep getting stuck on week 3, the jump to week 4 seems so big! Anyone found the same?

[IannodaTruffe Mentor]

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.

You don't say why you are "stuck" on W3 so it sounds as if it is the mental challenge that is stopping you from moving on. This post may help healthunlocked.com/couchto5...

Enjoy your journey.

[iic25kii Graduate]

W4 is a step up, but if you've done W3 a couple of times then you know you can run for 3 minutes and it's case of finding the right pace and rhythm to extend that 3 minutes to 5 minutes.

W4 is when I realised that it wasn't about speed, it was about endurance and stamina. I started to think about breathing and I let my legs find their own speed.

I also realised I was going too fast when I found my brisk walk getting slower and slower. I was using so much energy in the runs that there was very little left for walking

Keep up the good work!

[lucialu]

I struggled on every run on wk3 so I was concerned that wk4 was gonna be too much but I thought I’d just give it a go and amazingly... it was fine! So, just give it a go and see what happens 🤷🏻‍♀️

[John_W Graduate]

It's not obvious, but your body has been prepared for Week 4 by the preceding 9 runs you've done in Weeks 1, 2 and 3. That's how a program like this works. It builds your fitness gradually and with every run.

What it doesn't do, is prepare you mentally - because that is what this is, a mental test. Your body is capable of so much more than you think. Your head is telling you, nooo, this is too difficult. But your body is ready!

Get out there, and give Week 4 a go - take it nice and easy and you'll be pleasantly surprised.

[Needtoescapepo20 Graduate]

I completed w4r1 yesterday after being concerned that it looked a big step up to w4. But I totally surprised myself . I took it really steady, paced myself and did it. When Michael said “half way through” in the 5 min run, I just told myself that meant I had less than 3 mins to go and I know I can do that!

Good luck with it , you can do this! 😉

[Fifitrixiebell73 Graduate]

It does seem like a big jump but give it a go, you'll surprise yourself!

[LuckyKat123 Graduate]

Hi Princess, I got stuck on week 3 too. I actually ended up doing the whole week 3 times before I felt confident enough to go on to week 4. That was ok though, kept telling myself it was my journey and it wasn’t a competition so it didn’t matter.

I struggled with my breathing and after lots of help and advice from the amazing people on here, I slowed right down 🐌 and everything just seemed to fall into place.

I’m in my 50’s, a little overweight and had done virtually no exercise before starting C25K. Tomorrow I’m starting W8!

You have to believe in the plan - I’m proof that it really does work.

Keep at it, you’re doing so well, you can so do this, we’ve got your back 💪🏻🏃‍♀️👍🏻

[CalmDownPrincess]

Thanks everyone for your support. I did it this morning and it felt great!! Every time I thought I’d have to stop I just slowed down.

What a feeling 🥰💁🏼‍♀️🏃🏼‍♀️