I’ve just found this page. I’m about to go on to week 4 and dreading it. I felt I really struggled with week 3 even though I used to be able to run 5k.
I have numerous health conditions which stopped me running and made me pile on the weight and become unfit
Debating doing week 3 again. Anyone else do this?
Hi Cool,
If you managed to complete week three, I’d say get going onto week four. I felt exactly how you felt only last week. Don’t get me wrong, W4 isn’t easy, it’s not supposed to be! But I found I could do it, keep it slow and steady and bring the same determination that you had in W1 R1 and you’ll be fine!!
See you at the the finish line...
I start w3 tomorrow. Shall we try it together? Yeah, go on, let’s do it!
I ended up doing almost the whole programme again. I think that the most important things are: doing what you can, not worrying about repeating a week and, most importantly, not beating yourself up when your run doesn’t go exactly to plan. Just congratulate yourself for getting to week 3 & if it takes another week 3 before you get to week 4, that’s fine. What matters is getting out there and going through the programme at the pace that makes sense to you. And keep checking in here: I found it so much help to read that I wasn’t the only one finding it hard.
I agree completely x
Hello, I have just done the first run of week 4 and for the first time since starting the plan I did not hate the first run. Maybe give it a try and if you don’t feel up to it then go back to 3? Good luck!
I would move on to week 4 but try to slow down your pace. I am on week 9 and I never found a single run to be easy! Even the second or third run of each week would often be difficult for me! I just read over my notes that I took during the first 6 weeks and I realized I was way focused on my breathing the first few weeks and believe it or not that went away! If I can’t breathe or I’m breathing super fast, I just can’t keep going, so that was my gauge as to when I needed to slow down. But now I never get to that gasping point that I did at the beginning. (I have other things that hurt or are tired or sore or whatever...just not my breathing!)
Don’t expect to find a run easy before you move on because it won’t happen. At least I hasn’t for me.
But seriously, slow WAY down. That fixes so many problems!
yes I agree - SLOW DOWN. Jog don't run - it really helps.
I run with my husband. He’s so much faster than me. I try keep it so he’s not slow slow. I am slow. But I said as long as I’m going faster than a walk does it really matter!!!
I felt the same and then just went ahead with week 4 and found that I loved it and it made me feel like I was making progress. I repeated week 5 as knew I wasn't ready for week 6 so it's just whatever feels right for you.
Welcome 😊
Completely agree with TortoiseRegretsHare and i think if youve started running, its not just for 9 weeks but perhaps for life. For me, doing anything is better than nothing and I would think doing wk3 again until its difficult but not a real struggle is a good option to consider.
Well im exactly where u r. Today/evening due to start week 4, you may be ok to do week 4 if you slow down. You may be going too fast. Theres no issue doing the last run of week 3 again, ive done it in week 1and 2
I felt like you at the end of W2R3 but moved on to W3 and surprised myself doing it when I didn’t think I could. Go with how you feel, it isn’t a race. Well done, you’re doing great! At least you’re not sat on the couch x
Welcome to the forum Coolrunnings12 the plan was designed by someone who had never run before and then started to help him get through several issues in his life, we have the benefit of his errors.
First time I ran the program I was struggling on week 3, I was quite literally on the verge of quitting when Oldfloss told me the secret to the program.
Slow and steady, that's it, as simple as it sounds, just go out and take every run slow and steady.
Providing you are using a running motion you can go as slow as you want, take a look at the Japanese slow running technique, its a running motion but it's slow and it will help you build up fitness and stamina.
It is really up to you regarding moving on from week 3 to week 4, all I will say is this: Could you run for 3 minutes three weeks ago?
Go out, slow down, trust in the program and believe in yourself, the body is a wonderful tool.
If you go out and practice the run then you will be stronger on the other side of it, that's one of the beauties of running, you can never fail a run, you only fail when you don't go for it.
Above all, try to enjoy the runs.
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 may benefit from reading this post about mental approach healthunlocked.com/couchto5...
Enjoy your journey.
Hey, well done for sticking with it. I found myself repeating a couple of runs some weeks, not because I didn't complete them but more so to build confidence that i could move on to the next week. If that would help I'd say go for it, no harm repeating. But as others have said, the plan is designed to move you on at the pace that's right, so if you've completed the week then in theory you're good to move on. Sometimes the mind needs that extra convincing I found! 👍😊
I repeated day or weeks as i felt i needed to. Ive had a few injuries or niggles so took my time & now starting week6! I never thought i would get this far, but loving it.
If you are ‘dreading’ it I suggest you should do a few more W3 runs as you’re setting yourself up to fail otherwise. I’m a firm believer (I admit I go on about it a bit/a lot 😆) that there’s an underlying brain training that needs to go along with the running. You need to start each run believing you can do it because I know I always struggled if I started with any doubts. Not that it makes it easy but you need to know it’s possible because thousands of us have tested the program just for you! I still (2 years on) have to use this idea when tackling hills - with mixed results!! Good luck and as the others said - slowly does it.
Yes . I did week 4 run 1 last week. I did it but it was intense and the most out of breath etc I’ve been so far. I’ve gone back and done 2 runs from week 3 since the weekend.
I also did week 1 run 1 again- to get a sense of how much I had progressed since the start.
I’m going to tackle week 4 run 2 in a few days but not looking forward to it at all
There is a search box on this forum, so wherever you are at you can search, eg Week 4, and you will find lots of posts that will be relevant to you for the stage you are at. I found this very helpful. You will find people that you might wish to follow to see how they are doing. Good Luck!
I'd say do week 3 again and move on when you are ready. It is hard when your brain says you 'should' do more though.
I'm coming back to running, with a nagging muscle issue. I have to tell myself that any run is better than none at all, and to stop looking at what I haven't been able to achieve.
Well done for getting and finishing wk3.
I would definitely repeat some weeks if that's going to make you feel happier. I know that the progamme is designed to get you ready for the next week each time but my somewhat overweight 65 year old body didn't always feel ready to move on in the way that someone younger might be ready to do. I think it's more important that you move on when you're confident you're ready, otherwise it can be daunting and offputting.
As others have said, if you have completed week 3 move forward. I had the same thoughts and i have just finished week 6. Keep it slow and steady, it will happen. You can always increase the pace at the end of the runs if you do well.
You have had some great responses to your post that I cannot add to much apart from saying well done for being brave and posting on here. Reading your concerns and reading responses will help others. Whatever you decide carry on posting...we are all with you. 👣
Hey we’re at the same point - let’s boss this together!! I will admit that this is my fourth c25k due to various layoffs due to injury over the last three years so I know what’s coming. But I also know that this plan is magic. This time I come at it from the worst place - a newly healed injury and no exercise in months. First time I did it I had never run but was fairly fit. Not so now 😂. Good luck, stick with it don’t look ahead just strap on those runners and run! Oh and remember we’re all there running along with you!! 👍
So....I bit the bullet last night and did the run. I was rather surprised and did it well. Yes I did it slow. But who cares.
Thank you for all your messages of advice and encouragement 😊
I did week 1 for 5 weeks. Since then every week I move up I dread, tell myself if it’s terrible I’ll just walk some of the runs and go back a week if I fail miserably at the first run. But then when that run doesn’t kill me I feel AWESOME.
Week 3 Wobbles
Week 3 complete 
Week 3!!
Week 3 complete in 3 days
Week 3 Run 3 done.....
