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I am stuck on week 5 of couch to 5K, running 20 minutes. I don't feel like I am making any progress. Ideas?

asked about 3 years ago | Report

13 answers

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  • Week 5 is the hardest part of C25k. It is a tough run and also a tough mental block. The only advice I can give is to slow your pace by about a minute a mile (you'll do this on your long runs when you progress past C25k) and power through it. I used a mantra of what my long term goal is when things got so tough that I wanted to quit. Keep at it, you'll git'r'done.

    answered about 3 years ago |Report

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  • I've never done the exact Couch to 5k program, but I've worked my way up to 5k on my own... when I've been running/jogging and I feel like I can't go any longer, I make myself run for 1 more minute... and once that minute is done, I make myself run for another... it's adding those little goals that will help increase your stamina over time.

    answered about 3 years ago |Report

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  • I remember that step as it seems like a huge increase. I think John said it best, slow down and push through. I know that is probably not all that helpful but it was how I got through the program. I started running in August just because I wanted the challenge. I finished the program and each individual run by shear determination, I wanted to quit so many times. Maybe you could use a reward system. If you finish it treat yourself to something you've really wanted. Good luck.

    answered about 3 years ago |Report

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  • Running is a wonderful lifestyle choice....good luck Tamie!!! and keep at it. You probably already know this but....make sure you invest in great shoes(65.00-125.00 range) properly fitted by an expert runner or shoe specialist who is not partial to selling you a certain line of shoes. Your shoe should be based on your foot strike and type of usage, otherwise you will injure yourself sooner or later as I have seen many upstart runners do

    answered about 3 years ago |Report

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  • I've heard two different schools...one is to go back to the previous week and do it over. The second is to keep pushing on the workout where you're stuck. I did the second, and eventually pushed through. I know it is frustrating, but you can do it! Just keep going and put one foot in front of the other. Maybe you could slow your pace slightly; at this point you shouldn't be worrying too much about pace.

    answered about 3 years ago |Report

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  • Along with the great advice you've already gotten I'll my words of wisdom...

    At this point in your training some of obstacles you encounter are ones we put there. This is the time of hitting some of the mental barriers that we build up around running. So, the advice it two part:

    Part one: Always remember, you can go farther and faster than you think you can!

    Part two: Setting objectives, especially during a run, are a bit of a double edge sword. they are good to motivate you to push to the next point in your run (say a corner, a tree, or some other thing like that). However, they can also be a de-motivator by setting the expectation that you will stop or walk or something else than keep pushing along when you reach that point. (For example I found that when I set a goal during a run to "just keep going to the next something", I would stop and walk whether I really needed to or not because I set the expectation that I would. So, I stopped setting those goals... now I just keep pushing along. If I'm tired, I slow down but I don't stop. If it need to walk I let myself have no more than 30 seconds and then it back to running.

    The thing is... you really can keep going and do it... you just need to not let yourself give in and stop... slow down a bit if you need... but keep going, keep pushing.

    answered about 3 years ago |Report

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  • I got stuck on week 5 too. It took me six weeks to do it. Feel good about yourself and your accomplishment so far. You're doing great! Allow yourself to reach this goal in your own time. Keep at it! It is worth it.

    answered about 3 years ago |Report

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  • It's tough, and it's hard when everyone tells you that it will "just happen" or that after weeks 1-4 you will be ready. It took me I think 6 tries to finish that 20-minute run, and each time was harder because of the previous failures. But you know what, each of those "failed" attempts was still a darn good run, so remember that you're making lots of progress even when it doesn't feel like it. Think back to before C25K - I know that before I started, a 60-second run would leave me gasping and wheezing. Just keep trying, and slow WAY down even though it feels like cheating :)

    answered about 3 years ago |Report

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  • go back a stage remember how far u have progressed theres no hurry to get to 5k try a week consolidating let your body catch up with your expectations

    answered about 3 years ago |Report

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  • I just very recently did the C25K stuff. And I remember that Week 5 workout being the hardest single workout of any part of it. You're not alone in feeling a little defeated.

    I pushed through it, sort of. I ran 10 min, walked 1 min, ran another 8 min, walked 2 min, and ran another 2 min the first time I did it. I got my 20 minutes in, but it took me three workouts to actually be able to do the 20 with only a short (30sec) break for water.

    I guess I learned something from that particular workout that I wanted to share with you: It's okay to walk. Really. Give yourself permission to walk when you really need to/have to. You have the whole rest of your life to run, right? You're in this for the long haul? You don't have to run a marathon (or a full 20 minutes) today. If you get through some and can't go any further, walk for a minute and try again until you get your 20 minutes in, in segments. And then try again. (And I have had to convince myself that walking for a few seconds to grab a quick drink of water doesn't count as "not running." No need to be incredibly hardcore over a quick water stop!)

    And slowing your pace can really, really help. No need to be lightning fast and get yourself hurt, either!

    Running isn't easy. It's why everyone thinks runners must be crazy. And every runner started with a bunch of short runs (minus Dean Karnazes, but he's an outlier). And running 20 minutes was hard for many, many people at one point.

    Good luck! Keep going!

    answered about 3 years ago |Report

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  • I've done C25K several times (work, home, motivation issues) and W5D3 is the hardest run of the whole program. It really is about slowing down and trusting that you can do it. Once you make it over that hurdle the program really kicks in and before you know it, your done. It's really about those small victories adding up to something big. Good luck.

    answered about 3 years ago |Report

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  • Here's my question. I'm due for that workout tomorrow. I ran yesterday and will be busy the entire day (really) tomorrow. Do I attempt this 20 minute run today or wait and until Wednesday to do this?

    answered about 2 years ago |Report

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  • I didn't follow the c2k program exactly. I didn't like the focus on minutes. I choose to focus on distance. Also I started running without music in the beginning and then received a nano with NikeFit on it about 2.5 months in tostarting to run, The first time I used it, I ran the full 5k. For me switching up my music list helps motivate me too,

    answered about 2 years ago |Report

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