Stuck at week 4 or 5

[Karis28]

This is my 4th attempt at C25k I always get stuck at week 4 or 5. Does anyone else have this problem?

Many thanks.

[AlMorr Ambassador Graduate]

I have heard that many people get stuck at those weeks, keep trying, take those runs especially slowly, drink plenty of water to avoid dehydration, onwards and upwards 🏃🏾.

[GoogleMe Graduate]

Can you describe what is happening?

[Karis28 Graduate in reply to GoogleMe]

Hi GoogleMe so my legs really ache and I struggle to hold a conversation and I’m already going really slow so can’t slow down any further. I’m now on W4R3 so next week will be the real test. Any advice would be greatly appreciated 😊

[GoogleMe Graduate in reply to Karis28]

You can slow down further! Honestly you can. You can even, frankly, be more or less running on the spot taking such teeny tiny steps (has served me well a desperate time or two) Or pretend you are in a slow motion film or on the moon!

Some tips: the one bit of the C25K coaching that most of us are unhappy with is advice for your heel to be the first part of your foot to touch the ground, most people find it more comfortable and safer for that to be mid or forefoot. (It is possible your footwear may need some attention, and if you can possibly run on one of the kinder surfaces rather than roads or pavements that might help too)

One less mentioned: slow your walk segments too, your warm up walk should just be that and getting you in the mood, not half way to knackered already!

[Karis28 Graduate in reply to GoogleMe]

Thank you so much GoogleMe that’s great advice and makes me feel a whole lot better knowing others have also slowed right down 😊 and I never really thought about slowing the walk element down. I shall stop marching (which already puts me out of breath) and take it easier.

[GoogleMe Graduate in reply to Karis28]

It took me a surprisingly long time to twig to slowing the walk given that the reason I started C25K in the first place was because brisk walking was painful and difficult to sustain!

[kbo64]

Me too! I'm a similar age, over the last 5 years I've tried again and again. But this time I've managed to carry on in my own way., so I'm not following the plan. I found keeping going for 5 minutes so difficult. It was a mental barrier. So I created my own plan until I got used to walking 5, jog 5, walk 5, jog 5, walk 5, jog 5, walk 5. Once I knew I could do the 5 minutes the 3 times I've started reducing the length of the inbetween walks. Be proud of what you are achieving, keep going, find your own path. Best of luck

[Jilldiamond Graduate]

Hello Karis. At the beginning I didn’t even believe I could do what seemed like the big jump from wk 3 to wk 4 so I repeated the whole of week 3! It probably didn’t do me any harm but considering I am now on wk 9 so running for 30 mins probably wasn’t necessary. The biggest advice I would give is stuck to the programme, drink plenty, and BELIEVE you can do it x

[Karis28 Graduate in reply to Jilldiamond]

That’s a great idea I will definitely repeat week 3. Thank you

[Jilldiamond Graduate]

Stick!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Stuck...........how?

Is it physical? You are probably going too fast.

Is it mental? This post about mental approach may help healthunlocked.com/couchto5...

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.

Keep posting here and we will keep you running.

Enjoy your journey.

[John_W Graduate Ambassador]

Hi Karis28 ,

You've told us you have a problem but not *what* the problem is. Tell us more and we can help

[Oldgirlruns Graduate]

See Anniejam’s post on exactly this topic Karis28; it’s just before yours. It’s not uncommon I think - but you’ve got this far already so you really can do it. Just one week at a time, or one run if it’s easier, and before you know it you’ll be running for 30 minutes! Good luck!

[Jilldiamond Graduate]

Sorry, Karis, I meant stick to the programme xxx

[Hidden]

Hi Karis,

The biggest learning for me to get me through week 5 to 9 is as other people have said. Slow down. Like you I didn't think this was possible, but it is. Just take teeny steps and make sure you are comfortable and not blowing like a foghorn like I was 👍 i must have looked like a beetroot ready to explode

[Karis28 Graduate in reply to Hidden]

Thank you Alan99 will do just that. I am due to start W5R1 on Saturday and can’t wait! Really enjoy running just hope it’s not too hot 🥵