Hello all - this is my first post.
Weeks 1-3 went well. They went from tough to less tough and I was always able to progress. However, Week 4 was such a big jump - I find it impossible to finish the second 5-minute run. It feels like I'll never progress. I've been on Week 4 for nearly 4 weeks now!
What am I doing wrong?
I'm new too Hannah2017 but from all the posts I've read and messages received, 'Go slower' is the order of the day. Even when you think you couldn't possibly slow down further, just go slower. It may be the same speed as a walk, but it's the running action that matters. And don't forget everyone is different and there's only one horse in this race, and it's you...xx
Hello Hannah2017 and welcome to the forum. Plenty of people on here took far longer than nine weeks to complete the programme, so you are in good company.
First, try slowing down. There were times during the programme when frankly I would have been quicker to walk, but speed is not important at this stage.
Secondly, make sure you are well hydrated before you run. Obvious, but easy to forget!
If you are still struggling - you could build up to that final 5 minutes. Try 3, 5, 3, 3 and then add thirty seconds onto that final run until you reach the 5.
You have shown great perseverance by keeping going with week 4! You can do it! It really does not matter how long it takes you to get through it. Good luck, and let us know how you get on.
Hi Hannah, its great that you are up to Week 4, well done. That 5 min run can seem endless at this stage, but you will succeed and progress as we all have.
It is important to take the very first run very slowly, even though you feel fresh then as this is when your body takes on more oxygen to help with the exertion of running. Slow and steady just a gentle jog. Just breathe as normally as you can. I found that exhaling a couple of long deep breaths when I got puffed helped calm things down.
Be positive you have run for 5 mins so you know it is possible. Those 'practise' attempts are all banked in your legs and are helping you build stamina. It really is endurance not speed you are after.
I really enjoyed Week 4 and repeated it quite a few times as I liked the intervals. I felt proud that I was running for 16 mins and could do 5 mins without stopping twice!😊
Good luck, nice and slow and stay positive. You can do this.😊
Trying 3,5,3,3 and building up is a great idea. Slowing it right down is also a great idea. Is it possible that you have built yourself a bit of a mental block here? That because you have not managed that last 5 minutes for 4 weeks, subconsciously you have told yourself you can't do it? Physically, you definitely can do it but half of the battle with any run is psychological. Don't beat yourself up about it, we've all been there. You just need to try different methods to fool the mental block. You will get there. Slow and steady, just don't stop trying! ☺
Forgot to ask, are you running outside or on a treadmill? Slow down loads til you are just going faster than a walk.
If outside try and find somewhere flat to run if possible. If on a treadmill..have you tried outside😉..
Do something different... different route, time, whatever. And remember, it only has to be a running motion. So start slow and if you need to, get slower. Take smaller steps and if if you get truly desperate when you are nearly there, run on the spot.
I was watching a televised orienteering finish for the world champs and commented to my brother about how they all seemed to throw themselves on the floor at the end. He pointed out tartly that if you had really given it everything you had, you wouldn't be able to do anything else and why wouldn't you give it everything you'd got? Made me think a bit...
Listen to some of the great advice from the folk who have done this.. and the main thing really is, slow and very steady! Really slow..
Time to move on and find a new running oath maybe,, something to break this mind set. You can do this, and you are ready for it.. just set off, light, easy small slow steps. and see how you go 
slow and steady, if you're finding it hard you might be wearing yourself out too quickly (I'm guilty of that, trainer tells me to go, I take off like the hounds of hell are chasing me) slow yourself down a bit. Yes, it may feel like you're only just going faster than the brisk walk but it's not a sprint. Also helps to be hydrated so have a glass of water before you go out
Week 4 a struggle!
Week 4!
Week 4
Newbie stuck on week 3/4 - help?
week 4 completed
