Just completed week 3.Dreading week 4.How the heck am I going to run for 5mins without having a heart attack!

[A1nsworth]

Any advice for this tired 62 year old

[edqa233 Graduate]

I found that once you get 'in the zone' and think about something else then 5 minutes doesn't feel too much harder than 3 minutes. You might surprise yourself! I've just done the second run of week 4 and I'm amazed at how much I've progressed in just a few weeks. Just take it slowly - I am so slow but as long as you keep going it doesn't matter. You can do it!

[A1nsworth Graduate in reply to edqa233]

Thankyou so much for being so positive.It will spur me on.Well done you for getting so far.

[Beek Graduate]

My advice to you would be stop reading next week's run details and scaring yourself witless before the event. Trust the programme and you'll be fine.. You've managed week 3 so you are in the right place to do week 4.

The mantra is 'Slow and Steady'. Keep it really steady when you set off so that you are not worn out too early and you will be fine.

A lot of this is mind over matter. Believe in yourself and trust the programme and you will be fine. Believe me - it DOES work!

Hang in there and you will very soon be feeling positive results. I have just this minute come back from lunch with a dear long standing friend of mine who I've not seen for a while and her first comments were 'My you look really good - this running is doing some good'. She also runs so perhaps is a bit biased but you will very soon see results.

I am 66 and never particularly exercised so if I can do it so can you! I too feel tired but that's because I have too much going on at the moment. You will feel better and invigorated very soon.

Good luck for your future runs!

[A1nsworth Graduate in reply to Beek]

Thankyou so much beek.I gather you have done 5km.Well done.I am so impressed with so many older people having a go.Thankyou for you're support.

[Carolecal]

You will do it because you have managed to complete Week 3!

The programme is gradual and sensible and as long as you approach your running in the same way,you should be fine.

I totally agree with Beek 's sound advice. I never read ahead to see what was lined up for the following week...well, not until,about W7...I'd get a rough idea from other member's posts,but that's all...there seemed little point in stressing over what was to come.

Anyway,if its too difficult,just repeat a run or a week if you have to.It won't be long before you start reaping the benefits...and there are many !

Good luck with the programme

[A1nsworth Graduate in reply to Carolecal]

Thankyou so much for you're support.You give sound advice,not to look ahead.I will battle on.Have you completed the 5km

[Carolecal in reply to A1nsworth]

No,the track I take is just on 4km.It seems that most people on here reach 5k after they graduate.I'm happy just to run for a continuous 30 minutes and plan to work on my distance after I graduate.....which will hopefully be today

[pingle Graduate]

Hi Ainsworth, You've done brilliantly to have come so far! As the others said look back at the achievement and try not to worry too much about what is to come. I couldn't manage 1 minutes running when I started and it took me quite a bit longer than 9 weeks to complete the programme as is true of a lot of graduates but if you stick with it you will get there. The worst thing that can happen is that you don't manage to complete a run. Doesn't matter - just keep doing it until you can. It's a very clever and well thought out programme and it really does work even for those like me who have never been fit in their lives. Good luck!

[A1nsworth Graduate in reply to pingle]

Thanks Pingle.Must admit I also thought I wouldn't get through 1min running and now doing three.I think a lot is in the head.Good luck to you

[Scipio Graduate]

You are doing great. If you have completed W3, you can do W4. Just trust in the program - it works, and over the past three weeks you have prepared your body for running for five minutes.

Good luck for W4 & let us know how you get on.

[A1nsworth Graduate in reply to Scipio]

Thank you so much for support.I Deffo will report back

[sofaqueen Graduate]

Did you complete Week 3? Then you'll be ready for Week 4. I hate the unknown and kept looking forwards to what the next weeks would be and then panicked myself silly. This programme is really well designed to challenge you but only when you are ready and able to do it. I think you're going to surprise yourself when you head out for your W4R1. Good luck and let us know how you get on.