Week 4 completed.: Just finished week 4, now... - Couch to 5K

Couch to 5K

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Week 4 completed.

diamondgirl902 profile image
diamondgirl902Graduate
14 Replies

Just finished week 4, now looking forward to week 5 on Thursday.

Still on my treadmill walking speed 3.8 mph and jog 4mph. I have tried to up my jogging speed to 4.5mph but I find breathing difficult (asthmatic), so I have reduced the speed to 4mph and seem to be fine.

Will my breathing get better as I progress through the programmes? I have tried belly breathing but that just goes out the window but I struggle to breath.

Will it be o.k to stick to 4mph throughout the progamme and to accept that I may only ever manage a slow jog?

Any other asthmatics with the same problem?

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diamondgirl902 profile image
diamondgirl902
Graduate
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14 Replies
harry2016 profile image
harry2016

If 4mph works for you, then why not.. :-) Just make sure you don't stress yourself too much..

diamondgirl902 profile image
diamondgirl902Graduate in reply to harry2016

Hi harry2016 thanks very much for your reply. I will try not to worry about my pace and just focus on getting through the programme and enjoying it.

Phoenix891119 profile image
Phoenix891119Graduate

I'm in week 5 run 1 tonight and I am a sloooooooow runner! I am worried about run 3 but hoping I will survive tonights 5 minute intervals!

diamondgirl902 profile image
diamondgirl902Graduate in reply to Phoenix891119

Good luck with tonights run. I can't wait to start week 5, the programme is brilliant.

I am determined to graduate, I already feel proud of what I have achieved. My pace will be tortoise like, but I will get there in the end!

Phoenix891119 profile image
Phoenix891119Graduate in reply to diamondgirl902

Looks like tonights run might be off as we've just had the Ofsted call at work! Oh well, it'll happen at some point!

Oldfloss profile image
OldflossAdministratorGraduate in reply to Phoenix891119

Remember it well.. oh the joy of Ofsted! :)

Whatever works for you, go with it :) your race your pace !

Don't worry about it to much it will settle over time and as you get fitter and your stamina improves :)

diamondgirl902 profile image
diamondgirl902Graduate in reply to

Thanks Slow-Rob for your encouraging reply. I will stick with slow and steady and hopefully build it up over the next few months.

Oldfloss profile image
OldflossAdministratorGraduate

Find your own pace and go for it.. whatever is right for you. :)

mfamilias profile image
mfamiliasGraduate

As long as you're not walking when Laura says "run", any pace is fine. Don't put unnecessary pressure on yourself - you're doing brilliantly! I ran outside for C25K and had no idea whatsoever how fast I was going. It didn't even enter my mind... put a post-it over the time reading on the treadmill, and just enjoy yourself :)

KayFitz profile image
KayFitzGraduate

Bear in mind that I'm in my 60s, but my walking is 3.5 to warm up and then run at 3.8 or 4.0 if I'm feeling good. I'm on week 9 but have had to stop and rest sore knees for two weeks. This is all on a treadmill. Went back to it today and redid a session in W4 in order to see how the knees coped with me wearing below-knee straps. Can't tell you how frustrating it is to be one run short of graduation! My aim is to graduate and then make a slow transition to running outside as the weather improves.

diamondgirl902 profile image
diamondgirl902Graduate in reply to KayFitz

Hi KayFitz, luckily I haven't suffered any injuries yet, nor do I want any. I can feel your frustration, have the straps given you any comfort?

I am quite surprised that I have even made week 5, never been able to jog before, although I used to walk for miles. The stroke I suffered in 2005, has left me with right sided muscle weakness and an uneven gait, so I have back and hip problems too. I have taken up hula hooping with a weighted hoop and do 1 hour sessions 3 times a week and various exercises to help strengthen my core muscles.

Hopefully by Easter I will be able to jog around the park.

Good luck with graduating and moving to running outside!

shinyhappy123 profile image
shinyhappy123Graduate

Ofsted! Pah! Good luck; I know the feeling 💀

You'll be able to run it out of your system when it's all over x

Bluebirdrunner profile image
BluebirdrunnerGraduate

Hi Diamond girl, I don't have any personal experience of asthma but I did read a post on this forum from someone who was having ashmatic problems. They got one of those inhaler (puffer) type thing from the chemist and just took one puff before a run and it sorted it all out.

You are doing really well and as everyone else has said it doesn't matter how slow and steady your runs are. It's the improvement in stamina that you are working on which is time running not speed.

Keep going and good luck. :)

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