Hey all,
I've been doing the couch to 5k, but am stuck on week 4.
I've done week 3 a total of 5 times now, but am unable to complete week 4, as the timed runs are just too long.
You are supposed to do each week 3 times, so obviously having done it 5 times and still not being able to move on isn't good.
I fully complete week 3 each time, so it's not that I haven't done enough of the work.
Any tips / suggestions / comments would be appreciated.
x
It takes as long as it takes - we all have different levels of starting fitness. My first attempt was last winter - I got to week 6 then just hit a wall. Sadly I then gave up. 6 weeks ago I finally picked up courage to try again - I'm back at week 6 and have promised myself I'll just keep repeating it until I get past it. After all there's no penalty for not finishing on time!
Well done on picking it back up!
Yes I suppose, better to just do it at my own pace, thankyou.
Not sure I understand what you mean .
You say you have done each week 3 times ?
There are 3 runs in each week so are you saying you have done 9 runs each week ?
You then say you have done week 3 a total of 5 times , so that's 15 runs you have done for week 3 .
In total that would be 33 runs ???
That's 6 runs more than the whole program ! ?
No, there's a podcast for each week. I've listened to each podcast x3. So 3 runs for week 1, 3 runs for week 2, etc.
Slow right down. What is your pace? Do you use a fitness watch that tracks ? I would
Say there’s always time to slow down, are you running on flat terrain? How’s the breathing? There’s a video on YouTube on Japanese slow running can you have a look at that for tips? Also are you hydrated enough the day before runs? 2litres at least? And do you take a rest day(or 2) between runs?
I'm not sure on my exact pace, but I don't think it's very fast at all.
No, I don't use a fitness watch. I've always had literal stick wrists, so have never been able to wear watches, even at their smallest size.
The terrain is relatively hilly, but the timings generally stop me from having to run up hill, only downhill or on straight segments of road. The area in which I live is quite hilly, so it's impossible to go for a run / walk without encountering some uneven terrain.
My breathing is good I think, I don't really have an issue with it.
Someone else has also recommended the Japenese slow running videos, I'm just about to check it out!
I try to drink more water than usual before runs, but I doubt it's 2 litres, perhaps 1?
Yes, I never go running the day after I went for a run, I always leave 1 - 2 days inbetween.
Hello! 
I would definitely give exactly the same advice as slowpoke. Slow right down, plan a flat route and make sure you drink between 2-3 litres per day.
Also as instructor57 said, I'm a little confused. There are 3 runs per week which only need to be completed once each. Say for example you got to w4 and completed runs 1 and 2, but couldn't quite manage 3, you only need to repeat run 3 until you can complete it before moving on, not the whole week
I hope this makes sense!
I remember this week. Do you use the podcast ? I used Laura for each week (downloaded to my phone and wore headphones). was a real help with the run walk intervals and took my mind off my breathing). I found the key in the early weeks was not to think about pace at all and just keep moving when it says run and brisk walk when it says walk.
Why do you not complete it ? is it mental or physical ?
My top 4 tips have to be - hydrate properly each day, run early when the sun isn't too hot and take it really slowly whilst listening to Laura.
Good Luck - & you have done the hardest thing - you got out and started running, you can do it.
Yes, I do the same as you, listen to the podcast using my phone and earphones whilst running.
I think it's a mix of mental and physical. It's the first week that you run for 5 minutes straight, but i'm still finding 3 minutes pretty tough, which has resulted in a lack of confidence overall I feel.
I try to do those tips that you gave, thankyou.
Hi, I am in the same boat as you, today was my 6th try at doing a W4 run, I have managed it once. Today I got close but had a brief walk during the last segment.
What have I learnt, keep trying! I notice each time I am getting better but even if I'm not I feel fitter, I've got out and done some exercise. Don't beat yourself up. You will get there💪
I was thinking when I was out the week numbering can be unhelpful as it indicates you should be able to move on week after week. Everyone has different underlying fitness. By repaying this, and I am going to stay on this stage to build stamina I hope w5 might be easier 💁♀️
I'm trying audio books to concentrate on something other than feeling knackered. First try today but found audible maybe clashed with the C25k app??
Slow down I'm sure is good advice. I struggle to go slower than I am averaging about 7m/km in the running segments. For my milestones help, I know on my route where segments end, try to work those out.
This probably isn't very helpful since I have no magic bullet but you aren't the only one! We will do this 👟👟
Thankyou, good to know I'm not the only one that struggles to keep up with the weeks. As you said, the numbered weeks can be a pain, as it makes you feel that you should be doing better than you are.
Welcome to the forum and well done on your progress.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.
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.
Enjoy your journey.
hi!
I'm currently one week ahead of you (W5) but also struggled with W4 - and if you look at it the jump from W3 to W4 is nearly the biggest of the programme (% wise).
I realised that I was actually running far too fast, because I definitely couldn't hold a conversation. At a pace that was too fast I was basically clock watching the entirety of my run; meaning that it was extremely tricky to reach 5 minutes. i.e: slow down!! I know this advice you've of course heard before - but I had too, yet didn't heed it fully. Today on my run I slowed down literally to the point where it didn't hurt - not out of breath, no panting, no feeling like you can only run 30 seconds more.
You can do this!! Also I'd definitely move on fully to W4. Even if you can't complete the runs fully, practice until you can.
Thankyou, I'll be sure to keep an eye on how fast I'm running :).
Week 4 is pretty daunting, as you say it's a huge step up. 90 second runs turn into 180 second, and it's the first week that you run for 5 full minutes... scary!
a huge step up yet it is doable!! Try and not look at how far has passed yet maybe your surroundings and I'm sure you can do it
Hi everyone, I am also on week 4 run 2. It has indeed felt like a huge jump. I am doing it with a friend for motivation and also to help with my pace. I was also running too fast and now I have taken heed of the warnings on here I've slowed down enough to be able to complete the weeks. I have also upped my walking pace in between runs so my muscles stay warm. Makes setting off again much easier. I am overweight and was quite sedentary prior to this so if I can do it you definitely can 💪. Hope this helps.
What's making you stop?
Is it mental or physical? If physical, what are you symptoms at the point you have to stop? Breathing, legs etc.
It's very likely that you are simply going too fast ...
Have you watched this? >>> youtube.com/results?search_...
Mentally, it's the idea of the run. It's a huge step-up from the previous week. 90 seconds turns into 180 seconds. And I believe 3 minutes turns into 5, which is pretty daunting. I started the run, but before long had to stop.
Physically, I find my ankles seem to seize up. I went for a run yesterday, and about halfway through. my right ankle became extremely painful, so much so that I was unable to move it, so ended up running placing my right foot on the ground flat, instead of heel first.
I'll watch that now, thankyou.
Aside from the ankle which doesn't sound good...
Firstly, remember what you've signed up for, by choosing to do this: to jog 30 mins non-stop, 3 times, in Week 9. Now... work backwards from that and ask yourself what Weeks 8, 7, 6, 5, 4, 3 look like in your bespoke plan, given that Week 1 is meant to be do-able from the 'couch' ...
Secondly, C25K has been designed to be a physically achievable program for almost anyone. That means that it is mostly a mental test, not a physical one. You have chosen to do an exercise program that is perfectly achieveable, but it requires *you* to believe that.
Thirdly, Week 4 *is* the biggest increase in total running time in the whole program, from 9 minutes each session in Week 3, to 16 minutes in W4. HOWEVER,the walking breaks are designed to break things up - you should not focus on the length of any one individual running segment. Most folks here get v nervy and anxious about Week 5 instead.
Fourthly, you started on the couch and achieved Week 1. Why? Because it was designed to achieved from the couch - 8x 60 sec jogs etc. How do you think you did Week 2? Answer: because of the fitness from Week 1. How do you think you did Week 3? Cos of the fitness built from Week 1 AND then Week 2. In other words... although it isn't obvious, your body is actually ready for Week 4, it's just that your mind hasn't worked it out yet ( the mental test again).
Fifthly, TRUST the program... it prepares you every step of the way.
Finally... 2 mantras for you to bear in mind before and during your runs:
Mantra #1: every run you've done prepares you for the next one (i.e. your body is ready!
Mantra #2: the body is ready but the mind less so (i.e. ignore the gremlins, the fear!)
Banish your fears.
You can do this.
Do it
You need to slow down
Hi, I got stuck at week 5 run 1. It was a real psychological thing about not wanting to do a 20 mins run without stopping 🙈After stalling for about three weeks I just bit the bullet ( nearly killed me but hey I’m still here). Now I’m stuck on week 6. As Iamamazing said it takes as long as it takes, we are all different but I expect we are all our own worst critics! 👍
Hard work and determination will get you where you are . Don't worry if you need a break for a week ! You have worked so hard getting to where you are you should be proud
Week 4 was not plain sailing for me either. The foul weather on Monday really didn't help. A lovely, cool, sunny morning on Wednesday meant I felt a lot better about W5R1.
Take a few rest days and follow all the excellent advice above.
Hi some great advice here, the only thing I can add is to distract yourself. I have Michael talking me through and spotify playing some great sing along tunes aswell. I get lost in the music and forget about my head telling me to stop.
Well done for getting this far, if you need to repeat weeks then so be it, it's not a race. Even if you need to repeat, that's 30 mins if exercise you wouldn't have had if you hadn't given it a go! It's still good for you.
Good luck 🍀
Tips from those who got past week 4?
Week 4
Week 4 in the Bag 😄
Week 4 run 1 😁
