Couch to 5K: Week 3: Seconds become minutes

Taking the "Couch to 5K" challenge. This is week 3 where the running time increases again. It's also the week where I unexpectedly go further than I should. Can I manage to do a 5K run in just 9 weeks or will my mistake cost me? Stick with me to find out!

[@carolinemcphee3652]

Loving these. 3 years on and I've just found your chanel. I'm early on in programme and finding this very encouraging.

[@TheRamblyChannel]

Thanks, Caroline. That's so kind of you. I wish you every success with C25K - it's such a good programme! As you've probably seen, I have videos that go through every run and then after that there's lots more content that goes beyond 5K. I recently made a video with "7 Top Tips For New Runners" that you might find helpful as you navigate your way through C25K. I wish you every success. Pace yourself, don't run too fast, and just enjoy the experience - you won't believe how well you'll do in a short timeframe!! Good luck! 😀🏃‍♀️👍🏻

[@Timmo93]

I'm going to do the last run of week 3 today. Looking forward to it! Videos are great by the way.

[@TheRamblyChannel]

Hi Tim Irvine. Thanks for your positive feedback, that's much appreciated. The C25K is an excellent programme, I'm delighted to hear that you're enjoying working through it. The best advice I can offer is to take each run as it comes and not to go too fast, although everyone's different, of course. All the best for the remaining weeks and thanks so much for taking the time to send your comment. Regards, Andy.

[@richardfarrow1611]

Hi Andy, you've totally galvanized me to undertake this after weeks of umming & erring! Thanks mate & well done!

[@TheRamblyChannel]

Hi Richard. Great to hear! I wish you every success with the programme. My best advice is to not go too fast - pace yourself on each run and don't be afraid to slow down if you need to (I did - lots of times!!). The other tip is to set yourself a new challenge for once you complete week 9. It seems a long way off, but you'll be surprised how quickly you get there. All the very best with your new challenge - it's such a good programme and I haven't looked back since doing it (which is just as well, as I'd probably fall over). Andy.

[@melina1337]

lol@to call the paramedics.....u are so likeable and funny...I so encouraged by you

[@TheRamblyChannel]

Hi Melina. So pleased you're enjoying the videos and thanks for your kind words! ☺️ Andy

[@amymorris9036]

I'm finding these really helpful! I'm about to do run 3 on week 3 and Its nice to watch someone else do it just before I do

[@TheRamblyChannel]

Hi Amy. Thanks for your kind words. So pleased you're finding the videos helpful. I wish you every success with C25K, it's such a good programme. Pace yourself, and don't go too fast. If any run doesn't work out, just give it another go - don't be too hard on yourself. As the weeks go by and the distances and times get longer, don't panic!! You'll build up the stamina and be amazed at what you can do. I have loads of running videos that cover the whole C25K programme and then go on to 10K and even further as well as talking about speed and other non-running related general nonsense - if you can stand it!! 😂 Thanks for watching and the very best of luck! Andy

[@ThatResolves]

this felt like my easiest week so far, I guess because I finally learnt to pace myself at the tail end of last week :] I think it being cooler must have helped too! might try getting that run club thing going though, you raised a good point

[@TheRamblyChannel]

Hi @ThatResolves The heat does make a difference - it does for me, for sure - and pacing yourself is no bad thing at all. There's probably a few factors at play and another one will be that you're building up stamina and you're already seeing the benefits of that. Good luck for the next set of runs! 🏃🏻‍♂️ Andy

[@alanmorr3635]

Hi Andy, I am following ALL your videos this afternoon (16 July) in the order of your runs, not jumping forward, I just noticed the date that you published this week 3 of your C25K journey, 18th April, that was the day of my first run of week 1.

[@TheRamblyChannel]

Ah. Serendipity! That must've been a good day to go running! :)

[@alanmorr3635]

Yes Andy it was a good day, like you I was wondering If I could run for 1 minute, let alone 30, I enjoyed those 7/1 minute runs.

[@jennikidd4515]

Hi Andy, I have just started week 3 this week. I'm on my 2nd run today ... I felt so proud of myself at run 1 I can do this !

[@TheRamblyChannel]

Hi Jenni. Congratulations! You've already proved to yourself that you can do and over the coming weeks you'll continue to build stamina and find yourself running for durations that you didn't think were possible just a few weeks ago. I wish you continued success. Take each run one at a time, don't overthink it and enjoy your achievement. You've so got this!!! 😀 Andy.

[@DrupyJ]

How are you getting on now Jenni? I’m starting week 4 soon and am a bit worried about the 5 minute runs! Have you completed the course?

[@jennikidd4515]

@@DrupyJ Hi there, I went back to work in August and finished on week 4. I still have a long way to go yet . The first 5 mins worn me out but take your time and don't overthink it . Good luck ☺️

[@alexacevedo7751]

Thank you for the video. Was dreading using third program but your videos help. Thanks

[@TheRamblyChannel]

Hi Alex. Thanks for your feedback. As the weeks go on and the time gets longer, it's human nature to think you can't do it. But me and millions of others who've taken up the programme are proof that you most definitely can!! Keep taking it one run at a time and you'll be amazed at how you progress. Keep running! Regards, Andy.

[@danielle.whiting]

I love these videos I’ve gone back to watch a few a couple of times now. Does it make you smile to hear yourself be unsure of completing the 5K and now you’re training for a half? 😁🙂 You’re doing great!

[@TheRamblyChannel]

Hi Danielle. You make such a good point. It's easy to forget about progress sometimes. It was only a couple of years ago that running for a few minutes was a very real challenge. Thank you for saying that, as it's good to hear and really confirms that anything I do now is got to be great, whatever the distance! Thanks for watching (and re-watching!) and being so positive. Really appreciate it! Andy x

[@DrupyJ]

Hi Andy, thanks so much for your videos. I was the kid who wheezed and cried their way through every school x country😥 so have always convinced myself running is something I could NEVER do or enjoy. However watching your progress has given me real inspiration. Now as a menopausal 50 something I am currently in week 3 of C25K and so far it’s going well. I still have severe doubts I will ever be able to run non stop for 30 minutes but seeing you turn into Mo Farah convinces me it IS possible. Thanks again Andy. Jo

[@TheRamblyChannel]

Hi Jo. I was the same as you. I did no exercise at all until I started C25K in my late 40's. I also felt that these distances were impossible. I couldn't see me doing 5 minutes or 8 minutes or 10 minutes let alone 30 minutes. It just seems so so so so so long!!!! However, I'm living proof that it can be done! And also proof that you can go on to achieve event further distances and longer times. I'm running for durations and distances now that I never dreamed I could do when I was on week 3 of C25K two years ago. So keep going and have confidence in yourself! Don't go too fast - build up slowly and conserve your energy. There's plenty of time to work on speed once you crack the programme. I wish you every success. Go for it!!! Thanks for watching. Glad the videos are helping 😀🏃‍♀️ Andy

[@DrupyJ]

@@TheRamblyChannel Thanks for your words of encouragement Andy. I know it’s early days but I can already feel my stamina increasing which gives me confidence that I CAN do this👍

[@GameoverUK-YouTube]

Great videos, really enjoying them. Does your watch tell you what speed you are running at? Ive started the challenge after seeing your first video, but I'm running on the treadmill. I'm running at a pace of 10 km. Thanks!

[@TheRamblyChannel]

Hi @GameoverUK Yes, my watch tells me my average pace and current pace which can be useful to make sure I'm keeping where I want to be. Thanks for watching, so pleased you're enjoying the content!

[@GameoverUK-YouTube]

@@TheRamblyChannel Thanks for the reply, I should have been more clear with my question 😂 I meant to say, how fast were you travelling in KM when you finished / was on the last week of your challenge? Thanks 👍🏼

[@rebeccatinsley6422]

I done my first run of week 3 today and wow I managed to do it it felt like forever!

[@TheRamblyChannel]

Hi Rebecca. I know exactly what you mean. As you get into week 3 and beyond the runs get longer and it does seem like quite a step up (literally!). Just take each run one at a time and don't think too far ahead. I also found that not going too fast, especially in the early weeks, was a good idea. You can do it and you can make week 9! You might not think so now, but have confidence and trust the programme. I have videos that go right through C25K and then beyond that up to 10K (and even on after that) so if I can do, you can most definitely do it too! I wish you every success. Regards Andy.

[@rebeccatinsley6422]

@@TheRamblyChannel Thank you for the advice and encouragement! 😊

[@TheRamblyChannel]

Hi Rebecca. I hope the programme is going well for you. You must be around week 7 by now and runs will start getting longer, but it's worth the effort and you can graduate for sure. Keep running! 😀🏃‍♀️

[@rhiannadeem7751]

Love these videos especially as today I have week 3 run 1

[@TheRamblyChannel]

Great to hear! You're doing so well Rhianna. Keep going! You can do it!! 😀🏃‍♀️

[@Eva12218]

I've just completed week 3, i did struggle towards the end of the runs but i completed them. Scared for week 4 though, 5 minutes sounds like a lot! Also my brisk walks inbetween runs aren't too brisk🙃 I can't believe how well you managed these runs. I'm 22 and i struggle with them and you seem to be able to do them with ease!

[@TheRamblyChannel]

Hi @Aoife Thanks for your comment. If I looked like I was completing them with ease then it was all a front! 😂 I struggled on many of the runs, but pushed through the moments when I my brain was screaming at me to stop. 5 minutes does seem like a ridiculous length of time - I agree, I felt like that too, however you CAN do it. You're stamina on every run and putting the building blocks in place for the remaining weeks of C25K. If I can do, you can do it too!! I have videos that go right through C25K and then beyond it to longer distances. Take each run one at a time, don't overthink it too much and try to have confidence! Good luck - you've got this! 😀 Andy 🏃🏻‍♂️

[@Eva12218]

@@TheRamblyChannel Thank you for your inspiring words. I'm going to keep pushing at it even though it's extremely difficult. Maybe in a few weeks time i will come back to tell you that you were right and i had it all along. Fingers crossed🤗🤞🤞

[@dorianleakey]

@@Eva12218 how did you find week 4? I am just about to start it and it seems bonkers to go from 3 mins to 5 mins with 2 1/2 min breaks and a total of 16 minutes running.

[@DrupyJ]

How did you get on in wk 4? 5 minute runs does sound a bit daunting for me too!

[@pixelpixel7686]

Last run of week 2 and I am dreading week 3

[@TheRamblyChannel]

Hi Veronica. Week 3 seems like a big step, but it's just numbers! You've completed weeks 1 and 2 and although you may not realise it, you've built up stamina already and will be fully prepared for the weeks ahead. C25K builds slowly. Have confidence, take each run one at a time. You CAN do it, and you will do it! I wish you every success. Thank you so much for taking the time to send your comment. Andy.

[@pixelpixel7686]

Andy Clayton just did my second run of week 3 and if went so much better than I expected! Thanks for the advice and I’m going to stick with it till the end

[@TheRamblyChannel]

Hi Veronica. I hope you're doing well on C25K as it's a few weeks on now and you must be around week 6 by now. I wish you every success as you get to the business end of the programme. You can do it! 😀 Andy. 🏃🏻‍♂️

[@scottc986]

Just finished week 2 run 2, not looking forward to this...

[@TheRamblyChannel]

Hi Scott. Don't overthink it. You're doing great, trust me! Just take each run as it comes and don't think too far ahead. The programme genuinely works and knows what's doing!! You'll be amazed what you achieve. Don't go too fast, or be afraid to slow down a bit during the runs. Every step is another positive move forward. You've got this!!! Good luck! 😀🏃🏻‍♂️

[@scottc986]

Run 3 was a lot easier than 1 & 2 this week. Not sure if it was your encouragement or the banana I had with breakfast, but pleased with myself and kind of looking forward to week 3 now

[@TheRamblyChannel]

@@scottc986 That's great news! Well done. Bring on Week 3!! 😀🏃🏻‍♂

[@cwuzii]

My week 3 ends in a 5 minute walk, did they change it?

[@TheRamblyChannel]

Hi @cwuzii There are different C25K programmes out there so it may be that yours slightly differs from the one I used. The one I used was the NHS/BBC Get Inspired branded app. They're all basically doing the same thing, but there will be differences here and there across the different programmes. Stick with it, though, whichever one you're on will be wonderful I'm sure!! Regards, Andy

[@cwuzii]

Hi Andy, yeah I did see a few different ones when I downloaded it but the one I have is the same as yours, the same logo as yours. All my runs start and end with 5 minutes warm up and cool down, perhaps it was updated? Or maybe the 3 minute end was a mistake and it’s since been changed, who knows. Anyway, I start week 3 tonight! Keep it up Andy! 😁

[@chriscoughlan5221]

i´m also on week 3, run 2. and i´m 61. Problem today my phone died!! at about 16mins, so i ended up counting the seconds til the finish. In fact ive over done it to make sure.

[@TheRamblyChannel]

I've had a similar experience myself and did the same although with me it was with my watch (I didn't take my phone that day at all). I'm sure I over did it too! It's quite frustrating when that happens. I've tried to remember to make sure everything's charged up before I go, but I'm sure I'll do the same thing again at some point! Don't be put off!!

[@cwuzii]

I started week 3 last night, oddly it’s overall 5 minutes or so less time than the previous week, all less walking, still 9 minutes of running though. Did you record these early runs on Strava? I’d be interested in hearing your km traveled and average and fastest split time/km. I feel like I may have been a bit slow because I knew it was a longer run so I slowed right down 🤦🏻‍♂️

[@TheRamblyChannel]

It's odd how the times seem to change, but the programme is solid and the people who came with it clearly know what they're doing. It was a good idea to slow down a bit, there's no shame in that. As things start to ramp a bit it's the sensible thing to do IMHO. I hadn't heard of Strava before, however I do have times recorded on my phone. I originally used the Nike Run Club app, but switched to the built in activity monitoring on my phone/watch about a year ago and that records much more detail such as heart rate and split times. I mention them from time-to-time in later videos. All the best for the rest of week 3. Regards, Andy

[@cwuzii]

@@TheRamblyChannel It is odd how it changes! But as you say it was created by people that know what they're doing so it must be for a reason. Ohh right, I'll keep my ears out for the mentioned times. I've thought about using the Nike app because a few people have mentioned it but Strava seems really quite good and accurate so I'll carry on with that, plus I use it for my dog walks. Thank you very much :)

[@prantanilbhowmick1070]

Im no andy but i ended up running 1.2km in week 3 run 1

[@TheRamblyChannel]

​@@prantanilbhowmick1070 Hi @Me Who Congratulations on your progress! Don't worry too much about distance in the early stages of C25K - building up stamina is most important. Keep it up, you can definitely do it. Regards, Andy

[@user-rc8eq9jq4f]

what was you time for your runs, or did you just run how you felt.

[@TheRamblyChannel]

Hi @TIM In this part of the C25K programme the times are dictated by the app, so if it says "run for 2 minutes" then I ran for 2 minutes. The first few weeks are like that with "run for x minutes" followed by "walk for x minutes" repeated to make up around about half an hour of activity. Once you get to the latter weeks then the runs change and you do more "sustained" running. I hope that helps to clarify. Thanks for watching! Andy