Trouble with week 4 (C25K)

I would say don't worry about it at all. If you have to, repeat the workout until you get it! I have to redo a whole week because I started to slack off a bit.

I think it's a lot easier on my body when I do at least a day in between running workouts, and if it was especially hard I might take two days off in between. I tire out much more quickly without my rest days!

What pace are you running at right now? Maybe try going a little bit slower for the last five minutes one day, and then try again at full pace. Make sure you have some good tunes to listen to, also!

Weather? Sick? Tired? The list could go on and on. Sometimes our bodies are just not up for it. Could be your legs just saying they need an extra day of rest. There is no shame is sticking with week 4 till your able to finish it without any issues. I agree with acdchica also. Running can be very mental! lol

try going slower. i fast walk faster than i jog! i did the c25k last year and had to repeat some weeks. in the end, i skipped the last few weeks and was able to do the 3 miles in 9 weeks. i was doing 15 minute miles so i was slow, but i didn't care about speed. you can work on that later! good luck!

Jog slower or repeat the week?

I just finished that week and I had to jog the last 5 minutes really slow. I start week 5 tomorrow but I'm already thinking I might have to repeat it because it's all 5, 8, or 20 mins runs. I can hardly do the 5 mins at a time, I don't know how i'll manage 20 mins on day 3.

I am a grad too. Don't give up!

What sort of pain are you experiencing from the knee down? Have you been fitted at a running store for shoes?

Are you taking a rest day between runs? Make sure to stretch well after you runs.

And then like above, it is very mental sometimes. Try slowing down. There were times I swore I was slogging slower than my fast walk but I kept at it and pushed through it.

I used to get shin pain so bad it would delay me for a few days. Have you tried a different pair of shoes? for me, that was what was wrong. My form wasnt wrong, but my shoes were making me hit the ground in a way that it stressed my shins.

Also, try increasing stride length and move through your hips. That is using full body mechanics as well. I know that I used to just run with my shins too, and once I thought about running differently as I was doing it, it got better!

I agree with Acdchica. Running is a mental game as much or more so than a physical game. All the couch to X apps will push new runners, that is the point.

As a new runner you must be able to distinguish between pain and discomfort, and be able to adjust your pace as needed to reach your goals. A runner friend once told me that if you take a step and a sharp pain occurs and quickly goes away that you need to stop as you possibly have an injury, if its a dull pain when you take a step then it is just muscle soreness and you need to push through it.

Also try downloading Nike+ or Runkeeper for your phone and set it to alert you of your Pace and Average pace every 1/4 mile to help you learn how to keep a steady pace. Then you can determine if your starting run paces might be too fast and then you can adjust your overall pace and really dial it it to something manageable.

I am also repeating week 4 this week but mine is not being able to get my breathing under control and yes, the mental thing! Last year I did C25K and made it through but it was on the treadmill so this time I'm outside and it is tougher. I'm a landmark jogger unfortunately so I need to get my head around it. Hopefully I can move on to week 5 next week -- good luck to you also!

Are you using a treadmill? My legs hate the treadmill. If you are, try hitting the road, sidewalk, or a track. See if the change of surface helps.