I've just started on 6 Jan and doing fairly well but struggled to complete week 3. I did manage but only just. Looking at week 4 I'm not sure I'm going to manage the increase.
Is there a way to repeat week 3 for a second week? I'm worried I'll give up if I can't manage week 4.
56 year old female with osteoarthritis in knee
Congratulations to you Couch56 on starting C25K on the 6th January, yes you can repeat week 3 or any week or run if you want to, you say that you are struggling take a extra day off running and rerun the first run of week 3 slower than you ran it the first time, drink plenty of water to avoid dehydration, good luck.🏃✅
Firstly, well done on persisting and completing your run, even though it was difficult. One thing that nobody seems to mention is that the mental aspect of running, finding the determination to persist, is just as important as building up your leg muscles. You sound like you've got this. Fantastic.
The program is designed to gently increase the time for which you run. The numbers look daunting but don't discount the fitness you have built up over the last 3 weeks. You can do this, the thing that is stopping you is in your head, not your body.
Why was the last run difficult? Was the weather bad? Were you running in mud? Did you have a decent night's sleep? Were you in the right clothing and shoes for the conditions? Had you had enough water before you ran? All these things make the run harder.
Now the big question - were you trying to go too fast? This is a mistake that most of us make, not just when we start running. We carry a picture of a runner in our head, often an elite athlete like Paula Radcliffe or Mo Farrah. We feel that unless we try to run as fast as we can it somehow isn't real running. No, no, no, no, no. At this stage the slower the better.
So, I suggest that you try the week 4 run. Take it very, very easy, you're aiming for what's called a conversational pace. If you were running with someone you'd be able to have a chat without running out of puff. If you run on your own try saying out loud something like 'I can easily get to the end of this sentence on one single breath'. If you manage the sentence you're ok, if you don't, slow down and try again.
If your last run really put you off then of course you can repeat it. You're the boss here 
but you've managed the week 3 runs three times already so believe me you can do Week 4. I should know, I'm older than you, have an arthritic knee and know what 'daunting' means.
Be prepared to amaze yourself. Maybe have an extra day of rest and drink plenty of water on your rest day so you're hydrated. Do dynamic stretches before you set off for the run. Don't listen to the gremlins telling you you can't do it, they don't know anything.
If the going gets hard just smile and shout out 'I've got this, it's fantastic!!' The worse you feel, the more uplifting this is, as you will just feel so absurd you have to laugh which always makes everything better (just make sure there's nobody within earshot when you do it 😂)
Good luck and let us know how you get on.
Well done on your perseverance, yes you can repeat the weeks, it took me about 18 weeks to complete c25k , and I was still not getting to the 5k distance , that took about another 3 or 4 weeks, so just repeat as much as you need, it's your run your fun.
The 9 week programme is one size fits all. Obviously everyone is very different.
If you need to repeat, amend or otherwise be creative with it, that is of course in your control. What you really don’t want to do is either put yourself off from trying or get injured through over stressing your body.
Adapt the programme for you. Run gently and gradually increase how much you run. Don’t be put off by feeling there is only one way to get to 30mins or that it has to be completed in 9weeks.
Let us know how you get on, we are here to support and cheer you on.
Thanks for the support
I've been meaning to go back and do mine. I gave up when I started last year. New Yeat, new start. I'm the same age and struggled so gave up, I'd guess lack of willpower. Adding to what the rest of the group have said. You can do it. Take on board the advice given. Its also inspired me to try again. Good luck
Well done you for trying again too! There are many C25k repeat runners here! (I know, I’m one!)
The thing is that the programme works…so you will see many repeaters that have completed the programme, but have, for whatever reason, fallen off the running wagon. We know it works, so are more than happy to rerun it again…and again.
You said that you didn’t complete it last year. Well never mind, call it a practice trial run of the programme! This time, you will complete it! Please keep us posted on here so we can cheer you on!
Don’t forget to have a read of the FAQ Guide to C25k…
healthunlocked.com/couchto5...
You can do it!
well done for starting. Of course you can repeat - you own the plan. Having said that I’d give it a go because you might surprise yourself - remember week 1 and 2 and if you found that hard. I started all this 7 years ago and if I have a break because I’ve been injured or sick I go back to week 5 or 6 and build back up. Yesterday I had a couple of breaks to look at the scenery. Remember any movement is better than none
well done on your journey so far Couch56 …you’re doing a great job…and yes! ABSOLUTELY repeat a week if you feel you need to..I remember repeating week 4 for ages!! The programme is 9 weeks yes, but it can take longer and that’s absolutely fine
Absolutely you can repeat Week 3. But you could also give Week 4 a try and see how it goes. You might be surprised.
It’s your choice and well done for starting something so positive in the new year.
Do keep us posted.
The program works, and if you managed week 3 you should be ready for week 4.But only you know how you and your body felt at the end of the last run, and how you feel looking at the next one.
I've rerun c25k a few times now (illness and injuries).
Sometimes I repeat a single run. Sometimes I repeat a whole week. I often take an extra rest day between runs because at my age I need them. I slow right down when I need to.
My secret weapon is to give myself permission to adapt what I'm doing. (Sometimes even mid-run! I'm not recommending this aberrant behaviour, I've been through the program many times and I know it, and myself, very well.)
Which is a long winded way of saying that the program is there for you to use, and if you need to adapt it a little to make it work for you, then better to adapt it than to give up.
PS the pre and post run stretches are your friend when you run with arthritis, never miss them.
Struggling with week 5 final run
Should I repeat Week 4 or go on
Week 4, Run 1 and struggling. 
Struggling with week 4.
