Couch to 5K
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Week 7 Complete

Yay!! I completed week 7 and am still really enjoying running. Felt really good at the end of w7r3 even after a killer run 2 on Friday.

I'm loving this and it has really given me some form of sport that I enjoy but (and there is a but) I am getting slower. I can't believe that I could run 5k in 30 mins when I can only manage 3.5km in 25mins. Also I have lost 0lbs in all 7 weeks?!?

Do any of you have any explanations, reassurance or encouragement??



2 Replies

Yes I can offer all three! I got slower because I realised I would have to pace myself to gain the necessary stamina. I was worried too and sought reassurance on here and lots of people slow down. If I hadnt slowed down I would have spontaneously combusted. Also, 5K in 30 mins is a bit of a tall order for lots of people, including me. I have finished the programme and Iam nowhere near, so dont worry and enjoy your new found sport! :)


You are doing great to get this far in the program. Although you may not have lost any weight, do your clothes fit differently? Here are some suggestions that I have for you, and a little bit of info about what works for me.

To achieve the most effective weight loss, you will need to incorporate strength training, and burn more calories than what you take in. Muscle burns even when not exercising. To lose one pound per week, you will need to burn 3500 more calories than you consumed. Strength training can be simple calisthenic exercises like, jumping jacks, push-ups, sit-ups, leg squats, leg lunges, stomach crunches, etc. You can do exercises with small weights or a resistance band, also.

Exactly three month today, I weighed 200 pounds, and now I am down to 177. I did this my changing my eating habits to be more nutrition, eating five small meals per day, and eating the right portions of food. Since I am trying to lose weight, I eat about 1200 calories per day (this is the minimum amount of calories a woman should eat). By no means am I starving; quite the opposite. My meals include plenty of tasty food, include lots of fruits and vegetables, and I even have a dessert if I want. I use online sites, and, to help me with food tracking, recipes, and exercises. I exercise at home (doing the same exercises I described above) for about 15-20 minutes, and take 1-2 days off per week.

I also run each podcast twice during each session (once going up the trail, and again on the return). This has greatly increased my stamina, and I ran for 35 minutes twice yesterday for my Wk7 R1.

I believe that if you make a few more changes to your lifestyle that you will see the results that you are seeking.


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