I don’t know if I can do this again... - Couch to 5K

Couch to 5K

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I don’t know if I can do this again...


Today i can go for a run!!

2 weeks of isolating after my partner contracted Covid I can FINALLY leave the house.

We live in a small 2 bedroom flat with a small back garden so exercise has been really difficult and the first week I had flu (weirdly not COVID, I was tested, twice)

I have really missed running... it’s so nice to be outside on my own, with nothing but my thoughts and a podcast in my ear. However the last couple of days I’ve been really nervous about going back out... what if I can’t do it?

Before Ry contracted Covid, I was on week 8, I could run for 28 minutes.... and I was excited about finishing the program. I’ve only told a handful of people I started c25k because I didn’t want to go through the embarrassment of failing and having to tell people I couldn’t do it....

If I do manage to complete it not only will I have the satisfaction of having achieved 30minutes running, but I’ll be finally able to “show off” to my family and friends. I know they’ll be so proud of me.

The thing is, the first run back was hard, I was out for 41 minutes in total. But I had to stop a lot of times for walking breaks. My pace was all off, I was running far too fast and the mental block was back, the block that tells me I can’t carry on and should stop. Having repeated a number of weeks several times, I don’t know if I’ve got it in me to do it again... how do I get over this hurdle?

15 Replies

Well done on returning to running, you can repeat any runs or week's if you wish to, perhaps go back to week 4 or earlier if you want to, two weeks off isn't too long, just take all the runs slowly. 😊 🏃🏾

HattieCookeGraduate in reply to AlMorr

If I went all the way back to week 4 would I have to repeat all the other weeks or when I feel better try week 8 again?

AlMorrGraduate in reply to HattieCooke

Not necessarily, 1 run of week 4, see how it goes, then slowly run a longer run and see how you feel, gradually increasing to the 28 minutes of of week 8..


Welcome back, repeat a couple of easier weeks and build back up to your previous level. Don't worry about it you will be fine 👍🏻


Hi Hattie. First things first, doing any kind of run after covid anxiety & 2 weeks cooped up is a major achievement!! 👍👍The problem, as you kind of imply in your post, is in your head not your bod. Probably being anxious about this first run & finally having freedom made you go too fast & this kind of planted those 'seed of doubt' thoughts in your head. Don't be too hard on yourself, give yourself a bit of a hug🤗 Just ease yourself in gently. If you're blowing for tugs then slow down, and keeping on slowing down until your breathing is comfortable. Good luck ☘️ with your 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️ & I look forward to reading about your graduation👍👍👍 Do it in your own time, not anybody else's. Most of all, try & enjoy it. Take care.

HattieCookeGraduate in reply to Pete9122

Thank you so so so much... this is exactly what I needed to hear.... stupid bloody Covid lol xxx


Welcome back. Do take your time and do it at your pace. It doesn't matter how many times you repeat runs until you're ready.


Don't be too hard on yourself. You may not have had covid but you had flu. That can take a while to recover from. Go steady x


Personally I don't think you need to go back a few weeks .

Just go out and run , if after 10 mins you are ok then do another 10 mins and so on .

I had 16 days off after week 8 run 1 then was able to go out and do week 8 run 2 !

Yes it was slow, but that was ok .

And for me at least that was the best way to do it .

Hope that helps 👍


Hi Hattie good to see you back on the road. You've had a really stressful couple of weeks, with isolation, worrying about Covid and having flu!!!! Be kind to yourself. Sounds like you know what was going on with you....all keen to get out there but anxious at the same time...really does sound like you have probably pushed it a wee tad too hard. Take it easy girl...I'm taking more rest days in between runs at mom because I was putting myself under pressure to get to Graduation point. What the expletive For??? Graduation isn't my end goal, staying fit and healthy and injury free and enjoying a stress free running journey sounds a lot more desirable😁😁😁. We can be our own worst enemy at times, cliche I know, but true. I like the sound of instructor 67's advice...just go out and run and see how it goes. Do what's best for you Hattie. Take care. 🏃‍♀️🙋


Try not to put yourself under so much pressure. You need to be kinder to yourself. You gave been through a tough couple of weeks, physically and mentally.

Just go out there and do what you can, no pressure, take it at your own pace.

You are capable of much more than you think. Good luck I'm sure you will be writing your graduation post soon😁👍💪


Give yourself a break, Hattie.

Your head has not been in the right place.

Your body hasn't been in the right place either. You could have a touch of post viral fatigue. Flu can be draining and one week after flu, probably is too soon to expect to be running 28 minutes.

Tinytears60 has been talking about World Kindness Day. Perhaps we all need to remember to be kind to ourselves too.

You'll be back on track soon enough.

You can get all the great advice you need on this forum, but ultimately the best fitness coach is the person who understands you best ie YOU.


In the words of Henry Ford:

Whether you think you can or you think you can’t , you’ll be right

Enough said.


Hattie, you can get over this hurdle in the same way you have previous ones - look at what you have achieved so far and believe in yourself. Go on and smash it. You know you can.


I went on my first run after a month yesterday due to illness and is was so hard. Before i could comfortably do 30-40 mins. Yesterday i only managed two ten minute runs. Now i know my limit Wednesday i will go out and just aim for 15-20 minutes. I've gone back to week 5 in real terms.

I just look at not being able to run for 1 minute at the beginning of the c25k to running for 40 minutes at the end. I've done it once and i can do it again. 🙂🙂

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