Wk4r1

[Mummyrunner]

Gutted! No other words! Just couldnt get anywhere near the 5 min run! Even struggled to do half of it. Do u think i should repeat week 3 fora third time or try again?

Been loving it so far now feel bit disheartened...

[misswobble Graduate]

Don't be disheartened ever! You got off the couch and ran! How you get to the finish line is not a problem. Slow jog, slow walk is absolutely fine. Laura tells you that a slow jog is what you need to be doing, and she's right. No need for speed! Remember that mantra!

Some days are better than others, for no apparent reason. Laura will tell you that if she's not already done so. It's true, and as she will tell you, there is neither rhyme nor reason for it. Accept that and put it behind you.

Try the next run. If you can't do it go back to the last one. It's not a race. Just try and relax and enjoy the sessions. Slowing everything down gives you more time to breathe properly and get into your stride.

Be Zen-like. Hommmmmmmmmmmmmm. LOL

[paul2014 Graduate]

Don't be disheartened. We have all been there where we struggle on a certain run ;o) Try the run again but take it easy, just concentrate on keeping going for the 5 minutes even if that means you are 'jogging' not much faster than you could walk. You'll do it, we all have faith in you ;o)

[AncientMum Graduate]

Oh don't worry Sweetie, just go really really slowly, then slow down a bit more. If you have to repeat runs don't worry about it. 9weeks is a guideline , not a deadline. The programme takes as long or as short a time as your body needs. Any run, as they say, is better than no run. Good luck

[mossy1 Graduate]

I don't know that I can add anything to the sound advice the others have given. I agree that you need to take it slow and steady when you try the run again. Wishing you well on your next run. Enjoy your rest day first though

[I_will Graduate]

I agree with all of the above. Please don't feel down, we're all behind you. You can do it, just do it at a pace that feels comfortable, when you're ready to move on, move on. No one is judging you - it's about having fun and doing it for you. Nothing else

[MarkyD Graduate]

Oh MR, I feel for you. Don't be downhearted.

You are a winner and you are a runner. You got up off the couch and you got out of the door. How many muggles can say that?

I remember W4 with it's nasty 5minute runs... and Laura tells you that for the first time you are running more than you are walking

Think of it this way... you can already do the 3 minute runs. Then there is that 5 minute run in the middle, but you can do it - it is only 2 minutes more than you've done already - just run even slower (keep something in reserve for the extra 2 minutes).

NOW you have a lovely, relaxing TWO AND A HALF MINUTES to recover. That's longer than ever before and you'll defo have got your breath back after that.

Finally, you 'just' do it all again.

Really, give it a good go again, but run slowly. I'm sure you can leave the shoulder gremlin at your door and conquer W4r2.

[IannodaTruffe Mentor]

We all start C25k from different fitness levels, but the beauty of the programme is that you are in control, as you gently build your stamina and your cardio vascular system to enable you to run. Repeating a run, however many times is necessary, is nothing to be disheartened about. You need to get each step sorted before you move onto the next one, but you will still get there and you will become a runner, if you listen to the advice above and stick with it.

There is no denying that it can be tough at times, but with a bit of determination, you will learn so much about your own abilities and the boost to you, both physically and mentally, is so worthwhile and can change your life.

You can do it. good luck.

[Mummyrunner]

Thank you all so much - such lovely words of encouragement. Ive just got back from repeating wk3r3 and it went well so going to combat that 5min run on Friday

Thank you again - such a fab community feeling!

[agedsnailspace Graduate]

The comments the others have made really say it all, you can do this - now be determined that you WILL do this. The program works, there is no doubt that if you have managed the runs up to the end of week 3 then physically, you are ready and capable to do week 4. The issue is those shoulder gremlins! Little nagging doubts that eat into your self confidence and tell you that you can't do it! You have to find a way to block them out. Try not thinking about it being a 5 minute run; see if you can turn it into a distance thing. Maybe you could turn around after 2 1/2 minutes, so the focus would just be on running back rather than the time. I can 't emphasise the Go SLOW enough! You really need to pace yourself - my running speed at this point was slower than my brisk walk!! The first 5 minutes stays being hard for a while even after week4. It's the mental challenge of changing from a potato to a runner. Once you believe you are a runner, you won't fret over the occasional bad run , until that point, you will see each one as a failure - they aren't . As Laura says, there is no such thing as a bad run. You are a runner; you are ready; you will do this! Just believe.

[Camperfan]

Can't say any more than has been said, but just want to add to the encouragement everyone is giving you, you CAN do it. WE CAN do it, BRING IT ON, Sod off gremlins!

[Cpop3 Graduate]

I’m no expert but I did W4 R1 today and found that if I relaxed while I ran AND slowed the pace down, I just managed to keep going. I don’t know if that’s the right advice or not. I don’t think we need to be speedy, just try to build stamina.

[Cpop3 Graduate in reply to Cpop3]

Oops - didn’t realise this was from 5 years ago. 🤪