Wk 2 run 3

[Fabfab15]

Hi everyone ☺️

What a brilliantly supportive community we have here!

I have recently started the c25k programme and have been enjoying each run until today which was wk 2, run 3. I felt so knackered even half way through. My calves feel tight and sore and I just didn't seem to have the oomph I have had with the previous runs. I'm not sure if I am ready to progress to week 3 yet, should I redo week 2 before progressing?

Thanks so much and we'll done to everyone on their running journeys.

[BrokeyNotSoBusted Graduate]

Hi fabfab. Well done on finishing week 2. My guess would be, you're going too fast to be knackered half way. That was my mistake and just made the runs way harder (and less enjoyable) than they needed to be.

If you haven't already, check out the C25K guide which has great information that will help you through the program. The link is:

healthunlocked.com/couchto5....

You should be fine with week 3 but the program isn't rigid. You can redo a week or have extra rest day(s) if you feel you need it. I've been glad of extra day here and there and used that time to help stretch things out. Also make sure you are drinking plenty to keep hydrated and that will help not only with the runs but with the recovery in-between.

[Vespina Graduate]

I would echo everything BrokeyNotSoBusted says. And also say that sometimes you have a run where your body isn’t feeling it. Some things to check:

- are you properly hydrated?

- are you doing dynamic stretches before the run and static stretches afterwards?

Both of those things massively impact how I feel.

If you completed today’s run, congratulations and I would recommend giving week 3 a try. You might find it goes better. If you try and can’t manage it, you can repeat week 2 until you’re ready. But you might surprise yourself.

[Naomicanrun]

Hey Fabfab! I’m with you! Just started Week 3! I felt the same as you at the end of W2, started to feel a bit despondent and like the C25K was designed for people much fitter than I (or at least that I should go back and redo week 2!!!). In the end I just kept going… I thought I’ll just give W3 a go… if it’s too hard, I’ll redo W2! Well guess what? I’m on R2… I did it!!!!! Try just doing a very gentle jog, as others have mentioned, you might just be putting in too much juice. I don’t stretch before I start but that might be a solution to your calves feeling sore. I hope you go for it. As Vespina said, you might surprise yourself! I know I did I can’t believe I can run for 3 minutes straight? Who knew!!!!!

[IannodaTruffe Mentor in reply to Naomicanrun]

Welcome to the forum and well done on your progress.

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.

[Newbie59 Graduate]

Please do read and follow IannodaTruffe's very good advice. I got to week 4 before I found this forum and I was struggling with the final run in the set, and felt wobbly at the end. Turned out I just wasn't drinking enough water! Doing the recommended dynamic stretches before a run, and then doing the set of stretches held for a full 30 seconds after a run definitely helps avoid niggles.

Also, listen to your body. If run 3 felt very hard, just repeat that before moving on to the next week. Take two rest days instead of one if you need to. Nine weeks is the minimum: many of us take a bit longer to complete the programme. We are all different

[Fabfab15]

Thank you for all your comments and advice. I think I am still going to give wk 3 a go and hopfully I find that my last run was just a bad day for me hydration/sleep wise.

I've taken today off and will try for week 3 tomorrow and will hopfully feel a difference.

Thank you all again.