This is the first time I have posted and the first time I could do with some support/advice. I attempted my first run in week 4 last week, and coped fairly well. However on the second 5 minute run I only managed 3mins 50 secs before needing a slight break before continuing. The second attempt was worse as I was running on a pretty steep hill, on this run the first 5 minute interval was the problem, needing a quick breather twice. Tonight I managed to complete the run properly. I presume I need to repeat thus run twice more successfully before moving on. I know it probably tells you on the podcast but I prefer to listen to my ipod as I found the podcast music not to my taste. Any comments on this gratefully received!
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claire332
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Yes, you are correct, you do need to complete that same run 3 times successfully before moving onto week 5. I am currently on week 6 and the last few runs I had I really struggled due to having to run up inclines. I really don't think it helps doing this as it just gets very tiring. I would try your best to find a more flatter running route if possible, at least until you've graduated anyway. That's what I've done.
I'm not sure some people here repeat runs if they've felt they havnt completed correctly , I'm fortunate in that I've completed every run but some of those have been really tough and I've plodded one foot in front of the other , I've started week 6 getting through it but definitely it's tough
I repeated runs that I didn't complete during the program. No big deal if the program takes 9 weeks or 9 months, the important thing is to get out there. Some folks I'm sure would move straight to week 5 but I liked the mental security knowing I had completed it, and the extra time to get my joints prepared for a step up in difficulty.
The important thing is you're running. Do the next run and see how it goes, the plan is flexible doesn't matter if you re repeating runs.Hills are good for stamina and endurance but perhaps not on week 4.
There are lots of podcasts out there with the same program with better music . I dumped Laura for one about week 5 the 3rd attempt of completing the program.
I'm with runswithdogs on this one plus maybe see if you can find a flatter route. Might just be that you need to slow things down a little. Did you start out too fast on the first run I wonder?
Slowly does it. It sounds like you are running too fast. If you decrease your pace especially when you go up hills it should be easier.
Slow down, I know it can seem like you're plodding along at walking pace but when you get to a hill or find yourself needing to stop then slow down just a little bit. Whether you repeat the run is up to you, if you go out for W4R3 and find it incredibly easy and want to carry on running then move to the next week, if it's still hard then repeat. And by 'hard' I mean as hard as run 1, I remember the runs getting slightly easier as the week went on.
Agree with other comments. Hills are so much harder than running on the flat. I deferred tackling them till after graduation. They still slow me down a lot but help build stamina. If I were you I would opt for a flat route at this stage.
Thank you for all your comments, I will definitely repeat this run at least once and stick to my usual route that has a slight hill rather than where I went for run 2 which was far steeper. I should have known it would be a disaster as the steepness made my legs ache on the warm up walk, but as that was the steepest part I thought I'd be ok. Had forgotten how steep it was. Will avoid for the time being.
Something I learnt from cycling which is really helping me on C25k is really, really slowing down on hills. The temptation is to fight the hill, but the hill will always win that one. Running uphill should be no harder than running on the flat. Keep the same rhythm and effort, but use smaller steps. Observe your breathing to decide the pace, not your speed. This is what I keep saying to myself anyway, as with a lot of this programme, the battle is as much in the head as the legs and the mental side of it is one of the things I realise I need to learn and am learning!
Good luck and keep at it, you are entitled to "get it wrong" and it isn't really wrong, just part of learning.
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