How do you go from week 3 to 4, it's a masssssive difference!!

There seems to be quite a jump from week 3 to 4!! Is there anybody from the Petersfield or Havant areas in Hampshire??

[Elfe5 Graduate]

You really can trust in the entire program and your body which will adapt more than you can believe atm. Each run gets you ready for the next one. Your legs are all prepared - the tricky bit is convincing your brain!

I used to have conversations with myself that went something like: I can do three minutes...okay done it... I can do that again (I know I can because I’ve just done it!)... Only two minutes left, that’s less than three minutes so I know I can do it etc!

Go really slow, then slower so you are running within well your ability, then you can keep going. 😄

[Razouski]

I'm running with a friend who has been working up to C25K following extensive damage to both his quads (1 complete rupture, the other 80% ruptured) and lung damage due to TB. It took us a number of months to even contemplate week 3, and when we'd done 6 of these I suggested we look at week 4, and then wondered if we could do an intermediate stage. However, he bravely decided that we would give it a go with Michael Johnson helping out. It seemed like a huge leap for him, but I was really surprised that he could do it. He managed the whole run. Yes, he had to push himself, but it was possible.

I remember when I was doing C25K wondering how on earth I would do it, but the programme is tried and tested, and you can do it. So believe in yourself, and get out there and surprise yourself.

Good luck.

[Oldfloss Administrator Graduate]

One foot in front of the other... steady and slow... you are ready for each and every run

Trust the programme, believe in yourself and know..you will do it

[Dale70]

Have faith, you really can do it and the program really does work. Ive just completed the W4R2 today and my thoughts were the same as yours. What worked for me was to just start a little slower and all i thought about was the next step. Its surprising how soon you get through it. Today i just carried on at the end ot the run just to see what i could do and managed 9 minutes continous. 4 weeks ago i struggled to run for a minute............. believe, you can do it. Good luck

[IannodaTruffe Mentor]

In a word.........slowly.

Literally millions of people have used versions of C25k to start running and the overall majority have succeeded.

It works. Trust the plan. Read the guide, if you haven't already. healthunlocked.com/couchto5...

You can do it.

[Hidden]

If you are having difficulties with the runs just repeat the week so you can gain the confidence to move onto the next week. It’s your journey so adapt it to help you, there’s no point struggling just do the week again. Every run counts even when you repeat them, just call it a practice run😊