[…] What To Do If Couch To 5K Is Too Difficult – Great advice & there’s no shame in walking. Well then…walk. For your 3 runs in week 1, you will begin with a brisk 5-minute walk. First Things First: Just Walk. I KNOW I am out of shape and easily winded. I joined a gym to work alongside by 18year old daughter who wants to join the army. First Things First: Just Walk. ), Which brings me to the title of this blog post…. Over the last few years I’ve spoken with many beginners and fitness seekers who have told me that they’ve tried the C25K program in the past, but never completed the entire 9 week plan before giving up. Thanks for sharing! That’s okay. Is it muscular strength (legs get really tired), cardiovascular endurance (lungs/breathing rate/heart rate), or both? Photo credit: CoolRunning.com, Week four through five is where the program slowly starts to unravel, in my opinion. I know I’m not fit, I know it will be hard work. It’s hard to believe that a couple of months ago I could only run .17 miles (.27 km) and stay in zone. Walking is absolutely fine, but it is also a comfort zone. Home; About; Posts ; Members; So, just how scary is week 5 run 3 really? I was on the verge of quitting, but I’ve picked myself up and given myself permission to stick at this level until it feels more comfortable before progressing. I have been in tears today because I am finding week six of the programme mentally and physically draining. Save my name, email, and website in this browser for the next time I comment. Find a Buddy. Say it out loud with me, all together:  “THERE IS ABSOLUTELY NO SHAME IN REPEATING A WORKOUT.”  I think this is where a lot of the feelings of failure come from, when people suddenly hit a road block and aren’t able to progress forward as the training plan is written. Couch to 5K finding it hard now, need motivation and advice. Keep pushing forward, and you WILL make it to that 5K finish line…and even beyond!”. 112,972 members • 145,464 posts. Keep in mind, especially in the beginning, that your running pace needs to be sustainable for the entire duration of your run, whether that be 30 seconds or 5 minutes. (I’m going with the abbreviation “C25K” for much of the rest of the post. Many of the hurdles you encounter during your first C25K training plan may be mental. ★★★★★ 4.7 out of 5 (1,274 ratings) Try the app and do your first run today. Apr 15, 2018 - The Couch to 5K program is a fantastic program...in theory. Then change it up. The idea is that even if all you’ve been doing is sitting on the couch for years, you can soon learn to run at least 5km – just over three miles. Do I just walk instead? 5. I couldn’t even do week 1! Change Your Intervals. 1. Many of these people have gone on to become regular runners, completing 10K’s, half marathons, full marathons, and even ultras. Adequate rest will help prevent overuse injuries as well as physical and mental burnout. Finally, one of the main reasons people can't do the next day of the program is that they're going too fast. And OF COURSE there are people who are physically capable of running 20 minutes…. Lets keep in mind that many people who seek out the Couch to 5K program are literally coming from the couch, whether it be a lifetime of inactivity, or simply a long stint without regular exercise. I can’t say that I’m massive I weight 10st 6 and I’m 5ft 4 but even so really struggling. I had to walk up a short but steep hill to get home, something that isn’t an issue normally, and I had to stop twice, I really wanted to sit down, but I didn’t. I just finished my first week of the 10K training, and..oof! It makes me feel like a failure to know that, even though I’ve been walking for 3 months, I have to train up to even be at the “beginner” phase of a running program. Actually I am thinking about take up 5K program. This running program was invented by Josh Clark of CoolRunning WAY back in the day. I am hoping to start this tomorrow. Couch to 5K The little things Standard. Thanks so much for the information. It is important to keep in mind that not everyone can simply get up off of the couch and “run”. *Disclaimer: I am an ACSM certified Exercise Physiologist, however, all information given in this post is to be considered  general suggestions for healthy adults, and not personalized exercise prescriptions. Thanks for letting me know exactly this training program is for new runners, like me. As a result, they are able to cover more distance and sustain a longer workout, which ultimately helps to effectively build their endurance. The 12-Week None to Run Plan Has Been Downloaded 50,000+ times. I know it sounds impossible, but it really works. Let’s break it down: Week one through three isn’t too complex, though it can still be overwhelming for people who truly are coming from the couch. People have been so friendly but also, in a potentially vulnerable and unfamiliar environment, so trusting too. I am struggling with week 4 big time and I have signed up for my first 5km…the clock is ticking! Any suggestions? So I am at the point which looked most scary to me when I first looked at the programme. It is more effort than walking, but less than jogging, and for someone who clearly couldn’t jog I figured I’d give it a try. I’m sorry you are struggling with the Couch to 5K program, but please know…you aren’t alone, and not all hope is lost. Screenshot by Author. Couch to 5K is a running plan for absolute beginners. Is it just because it's easier to run 3 times a week than 7 times, or does your body need rest days? The 12-Week None to RUN™ plan for absolute beginners new Posts by email the concept a. 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