To repeat or not repeat? Week 2 - run 3 done

[Avalikespink77]

hi everyone. So I’m 54 and very unfit, I am on my feet all day at work but I’ve not really done any fitness. I’ve just completed week 2 and I found it hard. I did manage all the runs and my speed is increasing - (not sure I believe Strava as I feel like I’m slower and not progressing!) Anyway, what do you think.. is it best to repeat a week until you feel it is easy and you are ready to move up? Or, do you push on through and move up a week? I am scared I get disheartened and I lose interest, either way, too hard or having to repeat! Thanks Susan.

[runningMum]

in my experience if you have completed all three runs properly you will manage the next week, and the satisfaction of progressing is motivating in itself. I’m 59 and very unfit and have just done week 3 run 1, having gone through the same self doubt! Keep going!

[Avalikespink77 in reply to runningMum]

Thanks for replying. It’s good to know other people feel like this too.

[nowster Graduate]

I'd suggest carrying on.

In Week 3 there is no increase in the total number of minutes of running (9 minutes per session) but what it does is lump two of them together so that there are fewer chunks (4 instead of 6).

The programme is very well thought through. It starts you off with little runs, then makes them longer, then makes you do longer ones again but fewer of them, all staying about the same amount of activity.

Week 3's sessions are the shortest ones in the whole programme, too.

Don't worry at all about the speed either. Slow is great. You should aim to do the first run interval slowly, so you still have enough left in the tank when it comes to do the last one.

Couch to 5K is not about distance but time spent running. It's badly named. There's no 5km target at the end. The goal is to get you to the point where you can run continuously at whatever speed is comfortable for half an hour.

(Week 4 is where the strategy changes a bit, but that's way ahead of you.)

[Avalikespink77 in reply to nowster]

Nowster, thanks for your reply. That's all good to know and encouraging. Yeah, I won't look at week 4 just yet

[MissUnderstanding]

I think if I waited to find a week “easy”, I’d still be on week 1 three years later!! As long as you finished the run, you can move on. We’re all different though and if you’d prefer to repeat, that’s totally fine. Often, a run can be horrible and the next one is lovely for no obvious reason, the main this is to keep showing up and doing something! Everything counts-your body doesn’t know which week you’re on, only that you’re doing something to help you get fitter! It’s totally normal to have dodgy runs-we all do and we just get better at dealing with them!

Good luck with your next run, whatever you decide to do 🏃‍♀️💪🎉

[Avalikespink77 in reply to MissUnderstanding]

Thank you! You are right, today I really did not want to run but I went through the motions of getting dressed and putting on my trainers regardless.. then was very happy with myself for having done the run. Even though I feel disappointed the whole run for feeling so unfit! But movement is movement and I am doing more than I would have done staying home!

[MissUnderstanding in reply to Avalikespink77]

Honestly, that feeling will pass. Talking to myself too-coming back after flu is not fun and currently hating feeling so out of shape. I keep telling myself every step is a step closer to where I want to be.

It takes so much mental strength to run when you’re not up for it. Massive kudos to you!

Don’t forget, you’re overtaking everyone sitting on the couch (as every other Facebook post seems to be telling me at the moment!!) ❤️

[sheps Graduate]

I understand your concerns and I last time I did this I did repeat a few runs - not weeks, just individual runs. I did them so that I felt confident moving on. I felt that it would increase my stamina and strength and I was, at the time, happier doing that than risking what I thought could lead to injury or "failing" (and I know there is no such thing as a failed run) and the resultant lack of motivation. I was older than you are and completely unaccustomed to running at all. It is in my character to want to be sure of myself before committing.

So, don't feel you have to move on to the next run, but don't feel bad about building your strength too by repeating one.

At the end of the programme, you will forget that you ever had these doubts. All will be well.

[Avalikespink77 in reply to sheps]

Thank you. I had not really thought about just repeating one of the runs. That's such a good idea. I had been thinking a whole week back and that felt very demoralising. However, just one run again is more doable.

[njd967 Graduate]

Hi Avalikespink77. I have only just completed W3R2 and was asking myself the very same question 7 days ago. Trusting in the programme, I didn’t repeat and have actually found Wk3 more comfortable than Wk2. Of course only you can decide what is right for you but have faith in C25K! Best of luck.

[Avalikespink77 in reply to njd967]

Hi. Thanks for that. It is so good to know I am not alone feeling like this and that others who did have gone on and completed the weeks. I think now I will push on...

[NorwegianWood Graduate]

I'm relaxed about the idea of repeating anything. There's no hurry to get to the end of the course. When you are finished, hopefully you will continue the journey, so you never really end. If your body is struggling, take it easy. I'm several years into running and am learning that running too much takes its toll.

[Madwife60 Graduate]

just do what feels right. Try the next run - if you have to stop and walk a bit that’s fine. Remember it’s not a race but your own personal journey. You will likely surprise yourself if you trust the plan. Having said that 6 years in if I’m having an “off “ day I’ve learned to slow down and just go what feels right. Walking for 30 mins is much better than sitting on the couch for 30 mins. Not sure if you run outside but if you do never underestimate the benefits of just breathing in the fresh air, listening to the birds and relishing the freedom to move under your own steam

[drl212 Graduate]

I would suggest giving Week 3 Run 1 a try and see how you do. Sometimes progressing is more of a mental challenge than a physical one.

Start off slow and steady. You can always increase if you’ve got some petrol in the tank.

Best of luck and keep us posted.

[Ploddingon Graduate]

There's no shame in repeating a week if you feel you need too. At least your doing it.

[moopo]

I reckon if you can make the 3 runs in a week go for the next step up. Although the increase in running time means your body works a bit harder as you move through the weeks it's increasing your fitness and ability. If it's struggle slow down, if you stall it was a test run, go out again. With this determination the program takes non-runners from wheezing and aching tired muscles after just 60 seconds or running to putting in 30 minutes. The program works but it's not so prescriptive you can slow down, do another couple of runs at any level but do progress, it's that extra effort you think perhaps you can't put in that makes the improvements. Or so I hope.

[Avalikespink77]

Thank you everyone! I did go up to week 3 and I did manage to complete the runs Made me so happy, it's a bit of a buzz! I today ran the second run and it was fine, I find it challenging but manageable. Thanks again for all the advice. Susan