I have just completed the third week of Couch to 5K - had to do back to back runs today and yesterday due to things getting in the way earlier in the week. Anyway, I’m intending on doing my first Week 4 run on Tuesday but it seems like a massive jump. I really struggled towards the end of the final three minutes each time this week. Should I do a couple more week 3 runs?
Also, does it matter if you’re going up and down hills? I’ll struggle to get anywhere if I had to stick to flat ground. The downhill bits are lovely but I go at a snails pace going up hill… any advice would be greatly welcomed.
I’m a 39 year old man, never ran before in my life. Thank you
Written by
Nutandraisin
Graduate
To view profiles and participate in discussions please or .
Well done to you Nutandraisin on completing run 3 of week 3, you can repeat any runs or week's if you wish to, if you are not confident on starting week 4, run one more run of week 3, once you have more confidence then run run 1 of week 4 slowly, I agree with you that running downhill is better than running uphill, although running uphill is a very good training exercise for athletes.
Fwiw Nutandraisin I ran inclines throughout C25K. No choice - I live in mid-mountain countryside and it's just not flat here. When I started to run further that meant more hills, and now I actively seek them out - I find flat roads and paths monotonous and boring.
Taking shorter steps going uphill, keeping a similar or faster cadence (number of steps per minute) and trying to keep your head up, rather than bending over and gawping at your feet, should help. Some people say look at the top of the hill. That's all very well when you can see it, but for me the top of the "hill" is about 8km up a winding forest road, so nope, I don't get to look at it when running!
As for pace, when you're running uphill on roads it's a pretty safe bet that your pace will be significantly slower than running the same stretch downhill. That's not necessarily true on steeper gradients and/or off-road, where it's entirely possible to go faster uphill than downhill. I don't agree that downhill running is better or easier than uphill running - yes, uphills take it out of your breathing, but downhills place far greater impact on your joints.
Final thing: please do take a look at the How to run C25K FAQ if you haven't already. It's lengthy, yes, but there's useful info in it, not least about pace, rest days, programme structure, and how each run prepares you for the next. Don't fall into the trap of thinking that only running time counts - the walking intervals and non-running days are important too.
hi Nutandraisin ..well done on your progress so far…I’m thinking that maybe back to back runs have made a difference to how it’s been feeling for you??? Rest days are really important, your muscles are being used to the max and they need time to recover and repair…so if you’ve done some runs without rest days that would explain why it’s felt harder for you…if you’re finishing runs, even if they feel hard, I would move on..see how it feels but remember your rest days…as for hills…it’s great that you’re including them, they’re so good for stamina building…and the downhill is a lovely bonus!! If you go up you have to come down!!!
I'm going to second and third what the others have said.Here's why.
When you push your muscles more than they are used to on a run you are creating lots of little micro tears in the muscle. On the rest day your body repairs the tears and builds back stronger. That's why rest days are so important to newbie runners. People who have been running for a while can run every day but it's really not recommended to new starters.
Take it slow, take the rest days (you could have a look at the Strength and Flex forum for some Cross training ideas for your non running days - it's only a rest from running, a bit of S&F will really help you!
Run an extra run if you feel it will help, with a rest day then move on.
As for the hills, if that's what you've got, that's where you run!
I've got a funny mix where I live. If ever I find the hills too much, I have been known to drive somewhere flatter, but usually I don't bother.
Thank you everyone for your responses and support!
I’m going to either run on Tuesday or Wednesday - see how my legs feel. I’ll try and do the week 4 run. What’s the worst that can happen? If I just go slow I should be able to manage it.
Hi NaR! Terrific job to get to the end of Week 3. I agree with Mc - give the Week 4 run a try and if it doesn't work, go back and repeat some runs in Week 3. I, too, wonder if back to back runs might have played a part here.
I don't have a lot of hills around me that are pleasant runs - mostly high traffic areas - so most of my running is flat and on canal paths. So good on you for tackling them...
When I first did C25k in 2020 I simply couldn't run uphill, not even a slight incline! I would time my walking intervals to fit those inclines, or just walk extra minutes to get over them. Now that I'm repeating it, I won't say I'm finding it easy, but I actually CAN jog uphill, and I did it without thinking!
Follow the programme and your muscles will adjust, just don't worry about how long it takes. So much better to repeat a run than to push on and suffer an injury.
Hello, so I managed it - the website I was looking at said 3/5/3, but Laura on the app said 3/5/3/5. I went so slow, but managed to do it. Thanks for your support. It has really helped with motivation. Next run either Thursday or Friday
Well done to you...but do listen to the advice given by Mummycav ... rest days... we need them// check out the advice on the FAQ How to run C25K post...
Slow and steady...the hills will make you stronger without you even realizing it...and slow is just fine...snails rock... I know ...I am one
Yeah, I had been doing rest days but life caught up with me and I’d got two days to do two runs. Would it be better to have done one run on the Saturday and just carried on over to the next week? I just don’t want to fall behind on the program.
Fall behind what? Have you got a deadline? The programme can take as long as you like! You don’t need to add a time pressure element as well. Runs wait for us until we’re ready. I had a couple of weeks with two runs, I think even one with one because of general life happening. It’s always good to keep your rest days as a new runner. Couch to 5k weeks don’t need to be calendar weeks.
haha. No deadline. I just thought my fitness would drop if I missed the three runs per week. I’ve never done any kind of training in my life and I have just followed the couch to 5K app schedule.
I will bear this in mind if I fall behind in future.
It is quite miraculous really. The first week of 1 minute run and 1 minute walk I thought I was going to have a heart attack - today I’ve done a light jog for 16 minutes in total.
Good news-it takes much longer for your fitness to drop than an extra day (or a few!) between runs! I’d try and get out of the mindset of being “behind”. Having done a lot of plans, it does you no favours. You’re doing it at your pace and that’s absolutely to be celebrated.
It’s amazing how it builds up. You’ve come so far. You deserve to be mega proud of yourself.
Hello everyone. I have done Week 5 Run 1 today (3 sets of 5). My legs are aching much more than usual as I did my last run Monday. Is it worth leaving two days rest in between? I’d fall behind the program in terms of 9 weeks but as previously stated I’m not on a time limit…
Either this, or do an easier run from a previous run once a week. Or stop moaning and just suck it up…
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Week 1 run 4 and 5 
Just started week 4
Too much too soon?
And that’s week 4 done! 
