Well after everybody's help and support from here I am now ready to start W3 R1 tomorrow.
The breathing is still hard at times but I am sure if will improve with time and the legs are still very heavy in the last few runs but the aches are getting a lot easier.
Where I run in Aldershot there was a parkrun and as it is on every week I thought I would give it a go as I noticed that not everyone was running the course, there were people at my level as well so I wouldn't feel out of place
I guess this is the trouble of trying to do this program on your own, it can be very hard when you run alone, there is a battle going on in the mind that's say you cant do it and then you are telling yourself oh yes you can
Can I just ask ..... What is a good stamina builder for rest days
Written by
Richard00100
Graduate
To view profiles and participate in discussions please or .
Anything where you don't use your running muscles! Cycling, swimming, spinning, etc, even walking. There's an NHS Strength and Flexibility programme which I haven't used but have heard is very good; I myself, when I remember, do some core and glute exercises (loads to be found on t'internet), and lift some (very) light weights, all of which has improved my running and made me feel more comfortable and confident.
And I know exactly what you mean about running alone and the mental battle - it is hard, and if I'm honest I don't always win, but I keep on trying! :))
Well done you! My breathing is getting better, but sometimes I just find myself hlding my breath for no reason then its hard to pick it back up again. I am aiming for a parkrun in the Spring x
You will find a way that suits you as you go along, Richard . I count slowly 1,2, 3, 4 in and 1, 2, 3, 4 out. It just seems to calm everything down when I can feel I am getting a bit out of puff !
The link to Strength and Flex, I find, is excellent for your rest days.. I used it on my rest days alongside the C25K programme.. still use it now... it has been a real help whilst I have been on the IC too...Swimming, cycling too.
Whilst I have been on the IC with my broken ribs... I used my cross-trainer.. no resistance and no incline.. but just for keeping my stamina and leg strength going.
Very well done anyway..you are doing well....the breathing will come.. try counting as you go along, and breathe in the way that feels natural to you.
Take it very, very slow and steady...that is the key at this stage.. don't push yourself too far, too fast
I'd do Strength and Flex. Usually I cycle, row and swim, not all on the same day! Take it slow and steady, don't overdo it! Happy running! 🏃🏻🏃🏼♀️🏃🏻🏃🏼♀️😀😀
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
and the legs are still very heavy in the last few runs but the aches are getting a lot easier.
Week 8 Run 3 complete..
completed week 2 and 2 runs into week 3
Week 3 run 2 completed 
