Couch to 5K
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What would you do......if you were me ?

Those of you who know me, know I've had injuries since the beginning of June.

But I have been able to regularly visit the gym and have had help from a personal trainer.

I have only been able to run 5times in July and twice in August.

Yesterday the plan was to run 4 miles.....I did 3 in 32 minutes back in July.

Only managed to run for 20 minutes before I literally was sick!

Should I return to the program....or keep attempting the 4 miles?

Serves me right for ordering a graduate tee shirt!

Not going to wear it before I can run 30 minutes again!

I definitely need to run 3 times a week, and now am injury free, I can.

Any advice please?

8 Replies

I've been having health problems for the past couple of month (women's stuff and low iron levels etc) and I've struggled to run for any length of time without having a walk break. BUT I have been covering longer distances by accepting that I have to take breaks and I usually end of running most of the time. The longest distance I've covered was 12 miles. I insert small sprints and try to always run up the hills and I AM improving slowly and I really enjoy it. Perhaps something similar would work for you ?


Thanks. Am going to try and get comfortable with20 minutes and then get back on the program I think. 12 miles? That's fantastic! Keep going and I hope you get all your medical problems sorted x


I am also injured and I have decided that once I can run again I will do 20 minutes twice a week and one longer one, if I feel I can. I am not going to worry about distance covered (no garmin!) as I just want to take it nice and slowly. If the 20 minutes has made you sick then try going back to week 5 run 1, where there are walking breaks (if I remember correctly)

Good luck :)


ThanksTJ. I hate being injured.

Although I have been working hard at the gym it's just not the same.

I think I will stick to 20 minutes for next few runs and then get back on the program when 20 minutes is a bit more comfortable ( comfortable? ).

And like you say not worry about distance :)

When you start again....good luck. :)


Have you tried the 5k+ podcasts? There is some variety on each of them and no pressure to complete a set distance. And you must wear your Tee- you earned it, now flaunt it! :)


If I keep it to wear when I can do 30 minutes again it will give me something to aim for!


You should step back a bit to allow the conditioning to return - do what feels comfortable - then a rest day - then up it a little - but not too much.

Don't worry about breaks - I agree with sfb350 's advice - and enjoy it!


You're all right.....just need to get my head round the fact that I was running 9k back in may and now can barely do 20 minutes! But will put myself in Laura's hands......after all, I've done it before, I suppose! Thanks, everyone :) :)


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