Having hard time progressing beyond week 3

[Apollooo]

Hi, i am 22 years old male currently in his last day of week 3. I doesnt really feel improved much these last weeks. My calves still hurt every time i finished it and i am still out of breath in the last set.

 

The first 1.5 minutes is easy, anf so is the first 3 minutes run. But after halfway, i become twice as tired as before. Note this is the second time i finished set third week set. Around april, i injured my ankle badly and had to abandon all of my exercises for than a month. After it is fully healed, i feel like i am back to square one, so i repeated the week 2 and 3 exercises.

 

Now i feel like isnt progressing much. Befire the first set in week 1 and 2 feel so much different than in their last set.

 

I couls feel the inprovement i made. It just i am inproviN slower now.. any tips? Is this normal? I still dont feel confident enouhht to jump to week 4 because i still feel crappy after exercise and feel like it isnt optimum performance.

 

If it helps, i run on treadmill, i weight about 210 pound/105 kg and do it once or twice a week depending on business. Usually after my college class around 4 pm

[torus_ot]

Week 4 is 75% increase in running time. When I did in my first pass of the C25K I did it with very slow pace. Now I am trying to do it with 6.5mph, 3% incline and was not able go through W4D1 (even doing "bonus" run interval whole Week 3). So now I am doing 3.5 (my invention ) week: 4 intervals 3min run+2min walk.

 

In you case I would try first W4D1 but as slow jogging as you can. If you out of breath it is good indicator that you are running too fast. I would also try to stick with 3 workouts per week. Also for me it was very helpful to do "bonus" runs at the end of workout, before cool down. It helps me mentally to be ready for next exercise day.

[Apollooo]

Thanks, will try to jump into week 4. Hopefully i wont give uo halfway.

 

I usually do it with 6mph, and big stride. Maybe i will use 5 or 5.5, and jog with narrower strides :/