Finally finished week 4 today! The 3 minute runs are now a breeze, never ever thought Iād say that!!
Any tips for week 5? It seems like such a jump from week 4, especially the 20 minute run!! Even though I can now complete the week 4 runs, I am EXHAUSTED by the end of it! Iām not too phased by the first run of week 5 but itās the 20 minute run thatās really daunting!!
I am also finding that my calves are getting very tight during my runs. Has anyone else experienced this?
Just keep doing what you are, itās obviously working. As you start to go further and longer, things such as hydration, stretching and pace become even more important š
Trust the programme - it has prepared you. If you have completed the previous runs then you are absolutely physically ready for the next ones. Go slow, slow down and then when you think you can't possibly go slower, slow down even more! That's the way to get through the longer runs, especially if you need to stop. I find counting down the minutes rather than up from the halfway mark always helped me.
Re calves - I've always suffered with tight calves too. Do you stretch? I have always gentle done calf stretches between the warm up walk and the start of the run and also stretch afterwards too. Yoga has helped too and there is an NHS strength and flex podcast you can do on rest days which complement the running. Also, decent running shoes can sometimes make all the difference - I use heel lifts in mine as my tight calves are from wearing high heels and I run on my toes as a result.
Hope there are some ideas there that might help. Enjoy Week 5!! 
Thank you for your reply!!šIāve really focused on slowing down this week, sometimes I would think I was going slow but really I wasnāt! It really does help so much!
I will have a look into the strength and flex podcast, I hadnāt heard of that! Some days Iām fine but then other days they really tense up and my legs go so stiff! Think I need to work on my stretching and see if that helpsš
If you search the forum for wk 5 you will find lots of useful information and tips.
Good luck!
Hello!! And well done to have picked it up again and completed week 4š I found week 5 fine, challenging as ever but doable. The 20 minute run felt a fantastic achievement. Totally agree with Melly4012 about slowing down - when I feel tense or hear that ācanāt do itā voice, I tell myself to slow down and itās worked every time up to now.
Hi! Itās nice to hear from you! Itās definitely getting easier and more enjoyable! I think Iāll be okay with the first 2 runs- the 20 minute run will be a heck of a challenge though! Iām excited however to see if I can do it, and like you said if I struggle I will just keep the pace nice and slowš
Well done on your progress.
This breakdown of W5 may help allay your fears healthunlocked.com/couchto5...
It sounds to me like you might benefit from a reread of the guide to the plan......you have read it haven't you? It includes advice on pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
Just follow the instructions, take it slow and donāt think about the time! Good luck! ššŖš¼
Same for me ... I finished the 3rd week 4 run this evening and was about to ask the same! Will be with you every step of the way (hopefully!)
Oh thatās fantastic!šHow have you found week 4? Itās definitely been quite challenging for me and took me about 5 attempts to complete it! I think this was down to pure lack of motivation, however I think Iām past that now and Iām actually starting to enjoy running- which is something I never thought Iād say!!
I wish you the best of luck for week 5, will be nice to hear how you get on!š
Ahhh thank you. I found it tough going ... not helped by having to do an evening run tonight after work which I always find tougher. Iāve never been a great one for pushing myself ... or for sweat .. and I run so slowly itās surprising that I travel forward š¤£ but I am secretly thrilled with how far I have come. Like you my legs get tired but so far so good. Let me know how you do this week too .. and good luck š
Iām not one for running in the evening either, especially after work!! I was having so many issues during week 4 that I thought it was a sign that Iām just not meant to be a runneršIām glad I havenāt given up though as everything now seems to be falling into place! Iāve changed my route, created an upbeat playlist and have really worked on slowing down my pace- even though I now probably run slower than I walkš
Hi- I thought exactly the same and I've just completed W5r3 today!.... it was my nemesis.... and no lies it was the most comfortable I've run - I thought crikey 20 minutes.... huge!... My plan was to get to 12 minutes somehow.... and then there would only be 8 left.. and as you run 8 in run 2... i thought i could coach myself through to the end... I was so pleasantly surprised that when i heard 10 minutes in my ear..... I couldn't believe it.. I had settled so comfy into my run. I didn't even need to give myself any encouragement for the last 8 minutes - I was honestly not looking forward to it but I cant wait for week 6
You will do it - take your time... think you have already done one of the week 5 runs as I type this and you speak so positively!... Well done!
I bought new shoes from a running outlet.. they did gait analysis... shoes are ace.. no blisters, fit really well... weather was awful too... but the C25k programme really has prepared us... I was the biggest sceptic but I'm a convert now
Honestly you will do it!.. and be super chuffed with that under your belt!..
Good luck
Oh thatās fantastic, well done!!š I think once I do the 8 minute runs I will know where I stand a little bit more. Yesterday, at the end of my first 5 min run I felt like I couldāve kept going, I wasnāt tired at all! So Iām intrigued to see how far I can actually run now without the walkingš
Iāve got some new running shoes too! I did have some issues with blisters (which was expected as my feet are so blister prone I could probably get blisters off slippersš¤£) but now theyāre broken in they are super comfy and fit my feet perfectly! I never realised how much of a difference a good pair of running shoes could make!
All the best for week 6!!š
If you felt comfortable after the 5 min runs you will be fine.... I found the 5 and the 8 do-able but I wasnāt comfortable... they were still a challenge...
reach for the stars šš šš½āāļø
Week 4 complete 
Week 5 complete, Week 6 first run done 
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Week 5 run 2 complete
Week 4 run advice 
