stucked on week 4!

[jeps]

On week 4 run 3, but each time I have to do my first 5 mins, I get very exhausted and can only manage half way, somedays i was thinking this must be the longest 5 mins of my life! I want to be able to do them without stopping! before moving to week 5. any tips any body who got thesame experienced?

[Hidden]

Sounds like you need to sloooowwww dooooowwwn

Literally slow right down and run as slowly as you can - and you will smash it!

[jeps in reply to Hidden]

why slow down? I am new to running so I cant run fast anyway, you know in week 4 you walk then run for 3mins, then a short recovery then 5 mins, thats where i am stucked but my last 5 mins I really tried to pushed to finish without stopping.

thank you for the reply!

[Hidden in reply to jeps]

Oh trust me I can't run fast either! We are all new to running here

Yes I know the one you mean. You just need to run slowly to save your energy to be able to complete the section. Really try your best to slow down and you'll find it will be a lot easier. Good luck, and let us know how you get on

[GettingFitter Graduate]

Make sure you run as slowly as you can for the first 3 mins so you know you have something left for the 5 mins. You will get there as so many others have. When you feel like you've pushed all you can just think another 10 seconds, and another and another until you get there. Don't beat yourself up as it takes a while to learn that many of the boundaries you encounter are actually mental ones. Good Luck

[AncientMum Graduate]

Honestly, you just really really need to slow down. Go as slowly as you can, then slow down a bit more. There'll be plenty of time to build up your speed later on, once you can run the necessary times. Good luck

[jeps]

thank you guys for your reply, its my rest day today but will remember that on my next try. I will keep you posted how I get on with your advices!

[jeps]

I did not realized there is such thing as a graduate! Wow! something to aim for huh!

[Kurama Graduate]

I'll echo what has already been. Slow it down and keep it nice and steady. Also just watch your stride as well keep it short and sweet. If you step out you can expend a lot of energy that way too.

You will get there in due course. And don't worry if you feel the need to repeat days or the whole week. You move on when you feel ready too.

[jeps]

ahem! thank you Kurama! another graduate! wow hope I will get to graduate too!

[Anniemurph Graduate]

You will be a graduate too, jeps, we all started out where you were And I spent many runs thinking that I couldn't do another step - but I did! We all did! And you will too.

I would say what the other wise people above have said - slow down. Some of us ran slower than we walked in the early weeks of C25K - and sometimes I probably still do! And that's okay. Running is a different action from walking. You are still running. It's fine. By running slower you will have the energy to carry on to the end of the 5 minutes. A lot of this is also about the mental games we play - I find it useful (still) to tell myself 'Just to that lamp post' or ''I'll walk when I get to the corner'. Of course, by the time you get to the lamp post or the corner there is something else to occupy my attention so I can go a little bit further, and by the time I know it my time is up

All the best with it - keep going, and keep coming back here to tell us how you're getting on. We're all cheering you on!

[Hidden]

Yes, I'll say it too - slow down! Being able to pace yourself is all part of the learning curve, when you get onto the longer runs (and you will if you stick to the plan and listen to Laura) you will need to not expend all your energy in the first minutes. So you're slow? So what? Who cares? I graduated 5 months ago and I'm still slow - but I'm running, and loving it...

[Realfoodieclub Graduate]

Everyone who finishes the program gets a graduate badge next to their name. You will get there as well. Many of us struggled on our runs and there are some of us, me included that are proud to be slow, steady and beetroot faced. While you are going through the program it is not about speed, it's a time that we train our bodies to slowly get used to the movement of running. Some sail through it, Others like me found it difficult. But if you continue to be kind to yourself, always pat yourself on the back for each and every run you go on, it will pay you back volumes in the end. This really is the time to let your body adjust at its own pace, and I totally agree keep slowing down until your body is happy. Speed comes after graduating. Happy running.

[kaja28]

Ive just started week 4 and the 5 mins seemed ages but i slowed my pace and managed to the end . So try slowing down a bit ?my walk is faster than my jog Or do week 3 again as I think a lot on here do that until they feel ready to move on .Good luck