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Original poster

Couch to 5k - anyone on week 3?

303 replies

AlexaShutUp · 30/01/2021 13:58

Hello all, just wondering if there are any fellow C25kers at about the same stage as me in the process, who would appreciate some mutual encouragement?

I've completed the second run of week 3. Found it very hard but manageable - I'm very out of shape. Last run of week 3 tomorrow and I'm already feeling anxious about the significant step up next week.

Anyone else on week 3 as well? I could use a buddy. Any positive stories from others who have gone past this stage would be good - especially from those who started the programme when they were very unfit/overweight. The last time I tried to do c25k I gave up at the start of week 3 because it felt too overwhelming, but this time, I'm determined to push on through.

Any tips/encouragement/company welcome!

OP posts:
Cornishmumofone · 30/01/2021 14:06

If you're struggling and worried, repeat week 3 again. Do it as many times as you feel necessary.

Original poster
AlexaShutUp · 30/01/2021 14:14

Thanks @Cornishmumofone. I guess what I don't know is how much I need to be struggling to repeat the week. Tbh, I was struggling at the end of week 2 but just about managed to complete the first run of week 3. The second one was slightly better. I don't know whether to push myself to try week 4 to see if I can do it, or whether to just do week 3 again until I'm comfortable with it.

It would be interesting to know if other people have successfully progressed even when they're struggling with the current week, or whether most people wait till they're really comfortable before moving on.

I guess I'll see how I feel after finishing run 3 tomorrow.

OP posts:
pickingdaisies · 30/01/2021 14:16

If you struggle to complete w3 r3, you could just repeat that run, then move on to w4.

Original poster
AlexaShutUp · 30/01/2021 14:19

Yes, that's a good idea @pickingdaisies. Just repeat that one run rather than the whole week.

I don't want to lose momentum because I know that I will get discouraged, and I'm determined to push on through this time. It's just finding the best strategy to do that.

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Solidaritea · 30/01/2021 14:29

Well done! You've got further than last time. If you repeat week 3 for the rest of the year, you're still doing well.

I'm on week 3 and loving it, but week 3 day 1 was hard for me. Fairly nervous abiut starting week 4 - big step up. Fully expect to be on week 4 for longer than a week! Still proud of myself though.

Saying that, different programmes are different - I'm using the NHS/Jo Wiley app.

Original poster
AlexaShutUp · 30/01/2021 14:45

Hi @Solidaritea, I'm using the NHS one as well.

I can't say I'm loving it, exactly, but I do feel really good after finishing each run. It has been harder this week because of PMS dragging me down, but actually, the run yesterday seemed to help with the cramps.

Good luck with week 4. When do you do your first week 4 run?

OP posts:
solidaritea · 30/01/2021 15:39

I'm probably going to begin week 4 on Monday, depending on the snow.

Exercise is meant to help with cramps, although it rarely feels like it at the time. For me, it's helping with mild depression. Somehow doing the exercise reminds me to take care of other parts of my life more as well. Having said that, I've still not dragged myself out for today's run!

Solidaritea · 30/01/2021 16:51

I did my third run! Was thinking about tips while I was doing it (which is one of my tips!)

I was once advised to focus on a different aspect each time I ran. Made a huge impact and I do it still. So during Monday's run, my lungs were burning. On Wednesday I focused on breathing - 2 in, 2 out works for me. Wednesday the soles of my feet were sore afterwards, so Friday I did a proper warm up stretch using yoga videos and focused on thinking abiut foot placement. Today I did week 3 again, but as I've more time I focused on distance. I've completed a full 5k by extending the warm up and cool down walks. I also tried to see if I could run a little more during the cool down.

I also run a different route each time and play different music each time. It makes each run feel different.

CarlottaValdez · 30/01/2021 16:54

I just finished week 3 yesterday! But I’m planning to repeat it I think. I’m worried about injuries and it seems a big jump to 4.

RomanMum · 30/01/2021 17:04

I second repeating runs. I did 6 x W3 runs before I felt ready to move up. I figured I'd needed to be ready for the next step. And it does get easier the more you do, W3R1 I had to break up the 3 minute sections and have longer cool downs in between, but didn't need that by the last runs.

Waiting till I'm recovered (sprained ankle) before attempting W4 so we'll see how it goes. Best of luck!

Sendingasurprise · 30/01/2021 17:11

Over this lockdown and last summer, I've done C25k four times, though never got further than week 3. The running isn't so hard, but the instructions on the breathing thwart me every time.

Puzzler333 · 30/01/2021 17:14

@Sendingasurprise

Over this lockdown and last summer, I've done C25k four times, though never got further than week 3. The running isn't so hard, but the instructions on the breathing thwart me every time.
Which one are you using? My BBC app with Jo Wiley hasn't talked about breathing yet (thankfully! I'm like you and get so confused about breathing in yoga etc.)
Original poster
AlexaShutUp · 31/01/2021 20:38

Just finished week 3 run 3. It was actually much more manageable than I anticipated, so I guess the programme is working! Going to press on to week 4 next week and see what happens!

OP posts:
Nhsisfucked · 31/01/2021 20:41

I’m starting week 4 day one on Tuesday, so far ok! Enjoying it apart from the weather!!!!

Puzzler333 · 31/01/2021 20:52

@AlexaShutUp

Just finished week 3 run 3. It was actually much more manageable than I anticipated, so I guess the programme is working! Going to press on to week 4 next week and see what happens!
Well done!
Dancingalong · 31/01/2021 20:59

I did week 4 run 1 on Friday, run 2 tomorrow. I found it fine and felt fairly comfortable. I did 4 runs for week 3 as I’d had a week off due to shin splints so wanted to do one more week 3 before moving on. On the last one I kept running after the last 3 minute run to see how long I could keep going and managed 7 minutes. That made me feel better going into week 4. I’m very slow though! Good luck with week 4.

wizzler · 31/01/2021 23:39

I've done w3 r1 so watching this thread with interest. I've been doing ok, though on another thread I've been told to try and include some inclines. Somehow I can't get my head around how to physically run up hill.. where my feet go.. it's a nightmare! So I am planning to maybe do a couple of extra runs of week 3 till I get that sorted

Original poster
AlexaShutUp · 31/01/2021 23:56

Thanks @Puzzler333.

@Dancingalong, it's good to know that you didn't find the first one too bad. Good luck with the rest of the week.

@Nhsisfucked, I'm starting week 4 on Tuesday too. Kind of curious to see how I get along tbh! Hope you enjoy it! I got a real buzz from the run today, probably for the first time.

How is everyone else doing? @solidaritea? @CarlottaValdez?

@RomanMum, hope your ankle recovers soon!

@Sendingasurprise, try the BBC app, not too much focus on breathing so far!

OP posts:
Original poster
AlexaShutUp · 31/01/2021 23:58

@wizzler, I have a couple of very minor inclines on my route, but won't be attempting anything too ambitious until I have learned to run on the flat ground first. Baby steps!

OP posts:
CarlottaValdez · 01/02/2021 07:25

Just about to head out! Going to do a week 3 run again, I’m really cautious about pushing my luck for injuries.

Blobby10 · 01/02/2021 09:05

AlexaShutUp I did my first week 4 run this morning (like you, I had awful PMT last week - and struggled with wk 3) but it was easier than I expected it to be. I'm using the NHS app and was worried about the big jump to 3 and 5 minutes runs but it really was OK and for the first time I'm not panicking about an 8 minute run next week! I do have a horrible hill for the first mile or two then its down hill for a mile and flat for the last mile or so. I'm definitely getting fitter up this!

Original poster
AlexaShutUp · 01/02/2021 10:26

That's amazing @Blobby10, and so encouraging! I hope my experience will be similar!

OP posts:
pickingdaisies · 01/02/2021 11:08

Brilliant news Alexa, it's amazing how our bodies adapt! I sometimes think it's better not to know what the next week is. Because every run seems to make us strong enough for the next one, 99 times out of 100.
@wizzler please don't worry about hills this early on, just concentrate on building up your running stamina.
NHS health unlocked has got a great c25k forum, with runners just starting, or really experienced, giving advice and support. Also provides lots of links to warmups, stretching after runs, maintaining a good posture while running, and just about everything else you could want to know.
And no I don't work for them!

IDKNABYBIF22 · 01/02/2021 23:55

I started C25K in December, and loved week 3; enjoyed it while I was doing it, didn't find it too difficult, did a couple of extra intervals at the end of each run and got an amazing endorphin rush at the end.

...@%$×#&$ hated week 4, hated* it. I repeated it for 6 miserable runs and completed it fully once. Think I could have pushed through and carried on repeating it if I got the endorphins at the end, but nothing, which was weird because my runs in weeks 1 - 3 made me feel amazing for the rest of the day. I then got disheartened and gave up. Haven't been in over 3 weeks now Blush.

I'll start again this week Blush. But if you also find that you absolutely hate week 4, I'd recommend repeating week 3 again instead of throwing a strop and sacking it off completely like me. Personally I think after week 3/4 C25K looks like it jumps up very quickly, I guess it's important to push ourselves or we won't improve, but my main motivation for doing C25K is for the mental boost it gives me, so I don't want to totally hate it while I'm doing it!

feelingsadtoday2021 · 02/02/2021 00:50

Me. I'm just about to finish week 3