How do you know when to repeat a week or power on?

[Littlelinzi89]

I have just finished week 4, and I have really struggled with all three runs this week.

It seemed like a big jump from 90s and 3m runs, up to 3m and 5m runs?

I run trail around farm land and woodland, and when I started I was a real couch potato.

After struggling with the first two runs I had hoped that it was just the weather making it more difficult than normal (run 1 was in snow, run 2 was the day the snow melted and there was standing water everywhere making everywhere very wet and slippery)

But today the terrain was back to a more “normal” degree of wet and slippery but I still really struggled 😪

How do you know when to repeat a week rather than power on?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

If you fully complete each workout, then the plan has prepared you for the next one.

Trust the plan. Believe in yourself.

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.

[Tasha99 Graduate]

Slow down more and carry on through the programme 👍🏽

[Rennur Graduate]

You could repeat just one run and see how it goes. I repeated Week 4 because I couldn't complete it without taking a longer walking break in the middle. You seem to have done better than that. Usually if you can complete all 3 runs of one week then you are ready to move on. However one extra run might boost your confidence. You have probably discovered that C25K is a lot more of a mental thing than a physical effort.

[Markayak Graduate]

I really struggled on uneven routes when the weather was bad. I switched to a flat paved route which really helped. If you can stick to that sort of route until you complete it’s less of a battle.

[markbrom Graduate]

Know the feeling I’m at the same stage. I thought today was harder but looking at my time and heart rate suggested otherwise. I guess keep going 😱

[Maz1103 Graduate]

I would only repeat if you couldn't complete a run. You are probably more prepared that you think. Good luck x

[nowster Graduate]

I found W4R3 very hard. The weather was definitely against me that day. I had a window of very humid drizzle in between torrential downpours in late July.

In contrast, the morning I did W5R1 two days later was dry and cool, and that run felt wonderful.

I probably underplayed it in my write ups:

healthunlocked.com/couchto5...

healthunlocked.com/couchto5...

[Rhiroo40]

Hi, I have just decided to go back a week, as long as your showing up and getting it done, don’t feel bad about repeating. You will be less likely to give up that way x

[Elleode]

I have struggled with week 7 and didn’t enjoy it like I have up until now. So I decided to go back to week 6 run 2 which I found doable. I’m not in a rush to get to the end so as long as I’m enjoying it and am getting out there and exercising that’s all that matters.

[Pinkpig20 Graduate]

If it felt like a struggle to me I repeated it. I repeated a few weeks, so don’t worry about doing that. Probably makes us stronger in the long run! x

[Markayak Graduate in reply to Pinkpig20]

Surely that post should have ended with “excuse the pun! “

[Diabeticdaddy Graduate]

Complete the week crack on. If u aren’t able to complete then re run. I found Half the issues were/are in my head. I had a great run last night wk 7 run1 and even managed a sprint finish. Have faith and confidence in yourself. Well done on completing. Push on and have fun.