Struggling 3 minute run

[sribri]

I am on week 3 day 2 and I struggle at last 15 seconds of 2nd 3minute run. I wonder if I shoukd repeat this week given week 4 has 5 minute runs.

Any advice?

[AlMorr Ambassador Graduate]

Congratulations on starting C25K with weeks 1 and 2, you can repeat any runs or week's if you wish to, perhaps you are running a little too fast, slow and steady is the mantra slogan here on C25K, drink plenty of water the day before you run and some before you run.

[gordonhill22]

There were a couple of weeks/runs I doubled up on and I'm now on week 8 and feeling great about my runs.Stick with it Sribri😀

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.If you struggle with any run, just slow down.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

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.

[Hidden]

A simple thought sribri there's no rules against going slow, slow it down let the magic of C25k work and that speed and that stamina will eventually improve 💪

[Helm108 Graduate]

If you completed it, there's no need to repeat - just move on to the next session. Follow the advice of others replying here - it really is about slowing down and ensuring you can finish! If you go too fast your body quickly runs out of steam and urges you to stop - that's the 'struggle' you're feeling. A more relaxed pace will prevent this.

I found that Week 4 is when you start to learn about how to pace yourself. The first three weeks teach you the mechanics of running, and helping you to build the habit of getting out there. The next two weeks teach you about the importance of paying attention to pace; I found that I had to adjust my pace and my expectations of speed in order to complete the sessions, and that's the lesson that Week 4 brings.

You can definitely do this!

[GailXrunning Graduate]

It sounds like you are doing great! 👋👋👋You could just repeat a run, if you feel that would be good. (No rules against that.) Equally, you could just press on and accept that the final few seconds are more challenging. Your body will be adapting through the runs. And maybe try to slow down (even more!), especially for that final phase? Many find that things become more comfortable as the runs extend duration , which seems paradoxical at first sight.

[Buddhagal Graduate]

Well done on getting to this stage, you're doing fab. Lots of good advice from others here....best advice I've had....slow down, no need for your run to be a real struggle...there is no such thing as too slow. Keep going... you're on course and doing a great job😁😁. 🦌🐢🐌🏃‍♀️🙋

[Rennur Graduate]

Do what you think is best. You can repeat one run or a whole week.

I would advise listen to your body and not the gremlins - admittedly it's hard to distinguish between the two sometimes.

So, listen to your body but also be brave!

[sribri Graduate]

Thanks to all for motivation, encouragement and sharing your experiences. I did run week 4 day 1 and completed it. I ran slower than I usually walk but I completed it. Matter of some satisfaction. I am sore and I think recovery is going to take 2 or 3 days.