Couch to 5k

You can always repeat a week if you want, but it might be easier to just consciously try to go slower when you are running.

When I was doing couch to 5k if I found a week particularly difficult, to the point I was almost collapsing after the run, I would repeat the week. I'd definitely recommend repeating a week if you feel you have to.

You can repet weeks, also, slow down, you may be trying to go too fast

You might be simply trying to run too fast. I didn't start running until last January, having hated it at school, and I was 63. I found the seventh and eighth 60 second runs impossible in the first run but the second and third I managed all of them. Lads walking would pass me!
I progressed through the weeks without repeating any and was amazed when I graduated nine weeks later. I still run three times a week, alternating the three C25K+ podcasts as I like to have the beat to run to. I can listen to my own music any other time.

Make sure you check with your doctor before you start any exercise program...

I am on Week 7 of C25K. I had to repeat day 1 about 4 times before I was able to do it successfully. I had really poor ventilation skills. Since then I have been able to move along with the program without repeating days. But, I always tell myself I will repeat a day if I cannot successfully complete it. My recommendation would be do day 1 until you can do it without feeling so tired. Then start moving forward. The program intensifies quickly around week 4 or 5. Take the time now to make sure you are on the right track. I am 26, 5 feet 6 inches and weighing 198 pounds. April 2013 I was almost 300 pounds. This is my first running experience ever, and I am loving it. I am doing my first 5K race in April and am so excited. I am also hoping to roll into the 10K app once I am succesful at running 5K. Keep going, listen to your body, and don't be afraid to repeat a day. Most days get more difficult as the week goes on, so rather than waiting until the end of the week, just repeat the day you felt was unsuccessful, and then continue moving forward. Rest days are important, too. Your body has to repair itself and start the process of changing to support you through your bigger runs.

Couch to 5k was the best thing I ever did! Stick with it! I didn't start running until 5 years ago when I was 41 yrs old! I have since run 3 half marathons and countless 5ks! If I can do it, ANYONE can! I even finally got my husband running again. He is 50 and always complained about bad knees. He is training for his first 1/2 now. I know that seems daunting but if you had told me when I was starting the C25k program that I would get that far, I wouldn't have believed it. Just keep going. DONT QUIT. It doesn't matter how fast you go or even if you have to walk a little. And don't forget to STRETCH well. It's important! Good luck!

I definitely think 7 mph is too fast if you are just a beginning runner, especially if it is causing you to get light headed. I would recommend trying 6 mph (a pace of 10:00 per mile) for your run intervals to start, and try to keep your HR under 160. Your speed will increase as you get used to running. When I started running, I found that 6 mph was doable, then it became "too slow" and my "I can run all day at this speed" has increased to about 6.7 MPH (9 minute mile).

I agree with many of the others. Slow way down, C25K trains you to run for a given amount of time, not speed yet. I think that's your answer, if not definitely repeat the week and move on when ready. Whatever you do, don't quit. It's a great program and you'll see improvements soon. Good luck!

After reading through the thread, I don't think you need to repeat a week. You need to slow down. The running should be done at a pace where you could easily hold a conversation if someone was running next to you. If you think you can go slower, then go slower. The whole point right now is setting up a running base...speed comes later after time on your feet.

This.
It sounds as if you are running too fast. Slow down. Speed will come on its own, in time. It won't happen during C25K, which is designed to build your stamina and endurance, not speed.
You can do this if you take it slow.

I think you may be right about too fast.. I've tried it outdoors once before and found I made too many excuses (e.g. its raining, its cold, its dark etc. etc.) so this time I'm trying on the treadmill. I've found myself more likely to actually do it, which is great (no excuses so far!) but when Im walking I'm going 3.5mph and running I'm doing 7mph until the last 2 runs when I tend to bring it down to 6.5mph. I also do my 5 min warm up as 3 mins on full incline and 2 mins flat. Obviously running with no incline.. Could this be causing me more problems too? I mainly do it as I want to get the calorie rate a bit higher for each exercise, as its pretty low. With the 3 mins incline at the beginning and at the end I'm burning around 200 calories.

7mph is too fast if you aren't a runner

I'm on day 2 of week 4, and am only jogging at 4.4 mph. I started at 4.1 or 4.2. I sometimes feel like I should be going faster, but then said why push myself beyond what I can do? At this point, that speed is challenging enough, and I'm definitely breathless when I finish. I think as I progress further, I'll naturally feel like going faster and will do it.

I always had a huge amount of difficulty running even a short distance or time, and now to be progressing feels amazing! I just need to now stop eating so much so that I can see some results from the calorie burns of C25K and my other workouts!

Started this at the beginning of the week. Successfully completed week one, however it almost kills me. I've never been good at running and I'm not that fit... But I want to learn to run so badly. Should I push myself to start week two and how far should I push myself? When I run my heart rate is getting up to around 185bpm. I get a really bad stitch and for one of the three days I had to pause half way and have an extra minutes break as I was feeling lightheaded.

I'm only 22, 5'3 and weigh 144 pounds. Should I really be this out of breath?? Any recommendations/tips etc welcome. Thank you!

Repeat week 1.
Stitch in your side, stop and take a really big breath, hold it, do this 3 plus times until the stitch goes away.

Slow down, you'll find as you progress through the program you will get faster, when running you should be able to carry on a conversation without wheezing, and gasping, and trying to catch your breath, if you are then slow down until you can have a conversation normally. That was what i found the hardest.


heart rate 185 - have you ever run before? When I started C25K I would see an average of 175ish with peaks in the 190's,
Now I can run 5km and my heart rate will stay in my nominal range around 124-140 (depending on hills and speed)
The more you run, the healthier and stronger your heart will become and the BPM will drop.

Keep at it, took me a few weeks before i started to enjoy running, and now I run 3-5 days a week, always outside.

I love running in the rain and snow.

Your doing great.
Movement is Medicine

Repeat the week if you feel like you have to. Also, slow down. You are building your stamina no need to run really fast. With that said, I just completed week 4 day 1 and am completely amazed with myself. I was a little frightened when I saw that I had to run for 5 minutes, but guess what, I couldn't believe when it told me to switch to a brisk walk. Five minutes went by so fast! You will get there! Good luck!!

I am actually the same age and about the same height as you. When I first started, I was running at 6mph, which is pretty fast for my short little legs. I think I was going faster than I felt comfortable because I'm young and it felt like I SHOULD be able to. Now, I am finishing week four and I'm walking at 3.5 and running at 5. I know it is slow, and it can be embarrassing in the university gym, but it feels SO much more manageable and I still feel a sense of accomplishment at the end of each workout.

So, I definitely recommend slowing down a bit so that you are able to finish each workout without feeling completely overworked. Work on endurance first, and then up speed after you finish the program so that you are able to run a 5k in a better time.

I've been on week 6 of c210k (may be the exact same as c25k week 6) for like a month. haha. And I run at 4.5mph.

There is nothing wrong with repeating weeks and going slower. I found that finding the right pace for me was a lot easier when I started running with a friend. They say your pace should be one at which you can still hold a conversation, even if you end up huffing a bit.

Running slower will help prevent shin splints, as well, which was a big problem for me when I started.