Week 4 C25K help! 😬

[Lux2017]

I have hit week 4 (hooray!) and really noticed it was harder this morning to get myself round the park with the longer runs. Any advice to this newbie as the runs step up in length? Thank you!

[davidy233]

The way I do it is try to banish the voice in my head that say things like "my legs are tired", "I'm struggling to breath properly" etc.

I struggled at the five minute runs in week four and will struggle with 25 minute runs as I start week 7 on Wednesday - but I'll do it by going slow and steady and ignoring the voices in my head.

I'm not sure any of the weeks get easier but three weeks on from where you are now I know I could go back to week 4 and handle it no bother - you do get a little stronger each week

[Hidden]

As others will also say here it is a lot of "Mind over matter". Also physically for most, even for those who are running 30 minutes plus, that the first 5 to ten minutes your body is getting used to the idea of running instead of from the previous day being sat on the couch.

Also since you are still at early stages this will be the case but believe us when we say it does get easier. I like most back in March/April couldn't run for a bus. Now running 6K+ .

Also I say "Where's the fire" . There is no rush. If need be repeat a week. The main thing is getting out the door. If run does not go to plan put it down as a practice run. The thing is you may surprise yourself and run OK or even feel you could go further. Sometimes the running can come on in leaps and bounds.

You have done well to get this far. You don't know until you try and as they say "If you don't buy a ticket in the raffle you don't win a prize" !

[AnneDroid Graduate]

I found every single week hard, to be honest. But I managed it somehow without having to repeat a week. Some things in life that are worth achieving just ARE hard! You'll get there. It is totally astonishing how well the program works. Every week many of us thought, "Well. I only JUST managed that week. I'll never manage next week". And then we did.

[Sadamski Graduate]

Slow and steady, slow down if it gets too hard, then slow down a bit more

[McFitty Graduate]

It's all been said really. It's hard to look ahead and see yourself accomplishing any more when the last run has taken all you've got but that's the beauty of this program... Every run that takes 'all you've got' is preparing your body to give 'just a little bit more' at the next stage. A great encouragement is always to look back and see how far you've come. Remember those first 60 second runs? Look at you now! Slow and steady does it. You will amaze yourself

[CookieM Graduate]

Slow and steady - and ignore any gremlins!

You can do it!

[This is what everyone on here has said to me, and it's worked, and I'm now on week 7 :)]

[Sarah1703]

I understand entirely. I ran W4R1 yesterday and didn't quite make it, so will repeat it tomorrow. I just had to stop running with less than a minute left of the final run. I think I started out a bit too quickly so tomorrow will be slower without a doubt.

Good luck with week 4 and keep us posted on how you get on so we can compare note. We'll get there, and this community is fabulous for advice and inspiration.

[Lux2017 in reply to Sarah1703]

Thank you, I will do. I am finding all the advice just so incredibly useful.

[Flossie22 Graduate]

You will amaze yourself but you can do this. Most of us couldn't believe that we would be able to make the next run, but then we squished them there gremlins and did it. Take your time, don't rush, concentrate on your breathing, your running technique, try to relax and enjoy it, and you'll be just fine! 👏🏻👏🏻🏃🏻🏃🏼‍♀️🏃🏻🏃🏼‍♀️💪🏻💪🏻😀😀

[Lux2017 in reply to Flossie22]

Squish those gremlins! 😬😁 👍

[Doodles123 Graduate]

I found pretty much each week hard but i just slowed down ( must have looked ridiculous it was that slow) but it works then the feeling of satisfaction spurs you on to next time & then you have the knowledge that you can do it. Good luck x

[AndyD Graduate]

In addition to all the good advice above you can also try to distract your mind by counting your steps or breaths up to 100 and then back down again or you could even count birds or red cars as long as you change your focus a bit... and before you know it Laura will be telling you to stop!!