W4R3 completed but....

[IAASA]

I'm not sure if I'm ready to move onto week 5 yet.

I've completed the programme before, but on a treadmill and when I tried to transition to outside I found that my stamina was non existent. Therefore I'm redoing the programme outside.

I've completed W4R3 but I was still totally knackered by the end. My legs felt like lead and like I could barely pick them up! Doing the 5 min cool down my legs felt quite wobbly. The thought of doing x5 min runs on Monday feels me with total dread, let alone the 20 min run.

How do you know when you are ready to move onto the next week, or do you just do it?!

[Irishprincess Graduate]

First of all, hats off to you for starting the programme again. That's brilliant and shows your determination.

Maybe you're still running too fast. Slow, slow, slow is the answer. It is hard and you've done so well to get this far, but it will get easier. Don't fret about future runs. The programme is designed to prepare your body for each week so just try the next week and see how you feel. The worst that will happen is you might have to go back and repeat a few runs but that's ok. Good luck!

[runswithdogs Graduate]

I just always gave the next run a go. It was never 'easy' to move on to the next run for me. But I managed most of the time.

[runningknitter Graduate]

Yep maybe go a bit slower. Well done for starting again. I did the first three weeks on the treadmill and then started running outside. I found it harder first of all, but you can vary pace easier than on the treadmill. Always give the next run try, each run prepares you for the next one.

[IAASA Graduate]

If I went any slower I'd be fast walking! Lol might give week 5 a go and see what happens!

[helingmic]

IAASA, this is a very good question "How do you know..." I think your body will tell you. If you feel so exhausted you have painful legs, I think you do it too hard

think again and listen to your body, Step down a bit and do it more gently. You will feel yourself that you want and can do more. it's better to err on the side of caution and do it ridiculously slow. This is the point about interval training. You warm up, then you go at a comfortable speed. Only them you go at a more intense pace for 60 seconds and then you calm down for 90 seconds (in the first week which I am at) You don't have to race against yourself or compete with those who can run faster than you do. This is NOT the point. The point is to build yourself up gradually. If you burn the stages, you just end up hurt, injured and discouraged. Rethink your programme within your honest abilities, and gently build yourself up. More satisfying. You can allow yourself to run at the same pace for two weeks, there's no shame in doing that; on the contrary, you may be able to prepare yourself better for the next level. Take care of yourself and your body.

[Clara29 Graduate]

It is really up to you: if you feel actaully ILL rather than just knackered, perhaps you ought to get a check up, but otherwise if you are actually just tired, I would say - Just do it! If you managed to complete the last one, however 'wobbly' you were, go on to the next, though perhaps SLOW it down and then slow down a bit more. Only repeat a run if you didn't complete it. I was wobbly all the way through, and still am, and if I had not pushed on despite this I would still be on run 1! but I managed my first ever (slow!) 5k this morning. Good luck!

[IAASA Graduate]

Well I did it, run 1 of week 5 done!