Encouragment needed for W4 start!

Tomorrow I start week 4. I'm Not sure How II'm Going ToDo It Yet. While i have completed all the runs without giving up I haven't enjoyed the last 3 runs as much as the others and just wanted it over with.

by the time i came to the last minute of the 3 minute run i had an awful stitch in my ribs and quite often throughout the runs i felt like giving up and going home:( I've looked at week 4 and it looks insane! Does anybody else think it's an extraordinary leap? Its 16 minutes of running altogether with the longest runs 5 minutes. Seems a bit extreme. i know I'm probably just feeling apprehensive but wanted to share hoping i might feel a bit better.


Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

14 Replies

  • We can do this Dawn I'm apprehensive too but to be fair at week 2 I didn't think I could do week 3 & now look at us :) good luck x

  • You'll be fine, just take it nice and slowly with short strides.

    To counteract the stitches, drink plenty of water half an hour beforehand and take nice big deep breaths when running.

  • Your not the first to think this is one heck of a jump and you won't be the last, but the thing is, you are ready for it! You might not believe it yet, but you really are. If you have completed the 9 runs leading up to this week, then you are ready for the challenge of week 4. Don't look forwards and worry about what you are being asked to do, look back and see how far you have come.

    Trust Laura, trust the program. Week 1 run 1 nearly killed me, but slowly and surely the program builds your endurance and stamina. The program works - you can and you WILL manage week 4. It won't be easy - I never found any of the runs 'easy', but it is do-able and once you have done it, you will have an immense sense of satisfaction at what you have achieved. Just remember to really keep it slow. It's not a race; it's about lasting the time. Any time you want to stop, go through a checklist - can you still breathe? can you still move your legs? is your heart still in your chest? if they are, set yourself a target (the next lampost; to the next road; to the end of the music track), go slower if it feels more comfortable, but keep going to that target and then repeat the process again. You WILL get through it and you will fell great once you have.

  • Just take it really slow and steady - you will probably surprise yourself. No shame in repeating a few runs if you are struggling with them.

    Keep going - you'll be so pleased you did!

  • Don't give up! (Ully, let's starts singing Kate Bush). Looking forward and getting scared that it'll be too much is as good an idea for you as trying to eat your trainers with ketchup. Remember that first week? Well, you've made heaps of progress since then. If you want to prove it to yourself, do it again and you'll see that you're fitter now than you were at the beginning. So keep going! Don't let the self-doubt win. You've got this.

  • you'll be fine, try and stay focused and believe in yourself, and slow and steady.... think 90% of us felt like you as each week progresses, but i reckon you will surprise yourself.....:)

  • It's not as bad as it sounds! Stay positive, take it slowly and keep going. If you have managed to get this far, you can do it.

  • Hi, when I started this programme at week 1 I could barely run for 60 seconds and felt absolutely dreadful. I also had the most purple sweaty face which was a shade I had never seen before in my life! I managed to get through those early weeks and you will too. All you need to do is put your trust in Laura, who is so encouraging and will get you there. Good luck :)

  • I also thought the jump was big and I was having shin problems (apparently from pushing myself too hard) so I'm doing my own week 3.5 and I'm really enjoying it! :)

    I listen to music and time the sections on my phone instead and I do 3 minute jog, 90 seconds walking, 5 minutes run, 3 minutes walk, 3 minutes jog, 2 minute walk, 90 seconds jogging. So it totals up to 12.5 minutes running which is a nicer in between than the 9 to 16 jump between weeks 3 and 4 :) The 5 minutes is really difficult but it's just the once and I'm getting a bit more use to 3 minutes now so it's going really well :)

    This might not be for everyone because of timing it yourself and stuff but it's definitely working for me! :) Good luck <3 x

  • Thanks Everyone! I Do feel better. I remember when i started week 2 i thought i couldn't cope with running for 90 seconds after 60 was a killer! But i did it.

    I just have to remind myself that more often!

  • Hi NewDawn, I have just come back from my first week 4 run and it wasn't as bad as I had thought. However, I did take it really slowly. The first run I found the worst as it seemed so long, however when it came to doing the 5 minute one I was prepared for a long run and somehow it didn't seem too bad (I was puffing though and had a little rest when I had to wait to cross a road - is that cheating?). The 3rd run I was puffing a bit too, but the last 5 minute one I did manage to finish. I am not sure if anyone noticing me would have called it running but it was faster than walking! Also, Laura gives help in counteracting stitch which is helpful.

    Good luck!

  • Thank you! i run really slowly too. At the beginning of week 3 I thought i was running faster than before bit recently I've slowed down lots.

  • I've only just started w3, but I'd say give w4 a go and even if you end up walking that's fine too right?

    W2 was really difficult for me and I was terrified of starting w3, but when I did, it actually felt easier than w2. So my new motto is to just keep going with Laura even when you think she's crazy! :D And then if you've tried the next week and still found it too difficult then you can always go back to the previous week until you're comfortable.

    That being said, w4 does look like a massive leap. From 9 min running to 16 min! But just give it a go! :) You might surprise yourself! You've come so far already! And so many other people have done this so you can too. Just go uuuuber slow and let us know how it went!

  • Well i did it! Am surprised but i did it! It was hard towards the end but the first 3 runs weren't too bad. I actually thought there were 6 runs so when she said only one run left i was completely taken aback! Just another case of me not reading things through properly.

    I feel great though. I haven't felt this good about a run since i finished week 2!

You may also like...