Just completed week 3, the pace really steps up from week 4 onwards, really want to follow the program but worried I may not be able to..... looking for any tips to keep going.
Struggling with breathing and running, also slight pain in both legs just below the knee.... any advice welcome xx
Hello! I know it isn't quite what you mean but the 'pace' doesn't step up at all. Check out the guide to the programme in the pinned posts... from the sound of it you are running faster than works for you and tenser than works for you. 'All' you have to do is focus on what the current session is asking you to do and if that seems too daunting, on what you are being asked to do in this moment.
It could be worth giving some thought to your footwear and to the surfaces you are running on. If you have the option not to run on roads and pavements all the time, your legs may be more comfortable.
Obviously not everyone doing C25K posts here, especially not if they give up, but my impression is that, illness and injury aside, if someone has started literally not being physically able to do the programme is not a usual reason why people stop.
Thank you x
Welcome to the forum and well done on your progress.
You have obviously stepped up the pace if you are having trouble breathing. 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.
Thank you, a couple of others have said to slow down too..... I don’t feel that I’m going fast at all but will try on the next run to slow down and try and concentrate on breathing 
xxx
It is too fast for your current fitness level.
The most beneficial pace is one at which you can breathe deeply and fully otherwise you cannot supply your muscles with the required oxygen.
Hi there,I also had painful knees when I started but it does get better and I don't have any pain now and feel so much healthier so stick with it and you'll soon see and feel the benefits.💪💪
Although not exactly the same problem as you're having, I also had a lot of leg problems at the start. I took extra rest days to ensure little niggles didn't become something bigger (like they did at the start), and also went to running off-road for the softer surface.
I would slow down your jogging. You may feel you are going slow enough, but that should help your breathing. Are you completing the warm up at the beginning and there are static exercises you can do afterwards that should help with aches and pains? Try and keep your posture upright and relaxed.
Yes, completing the warm up at the beginning, from what a few people have said, I need to slow down..... thank you for the advice xx
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