Week 4 - or W3 again?: I have W3R3 tomorrow... - Couch to 5K

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Week 4 - or W3 again?

NetShee profile image

I have W3R3 tomorrow. Have completed runs 1 and 2 - but found the second 3 minutes each time really hard!

Should I move on on Friday to W4? - or stick with W3 til it gets easier?

Any advice welcome!

Thank you

48 Replies
emliche profile image
emlicheGraduate

Hey Netshee I'd try Week 4 to see how you feel. If it's too much then you can go back. Just do what you're most comfortable with. There is no need to rush.

NetShee profile image
NetShee in reply to emliche

I'd like to do that! - and see what everyone writes i.e. "Trust the programme"!

But the jump to 5 minutes, as well as the 3 minutes, looks huge to me!

I'll think I'll give it a go, but am not sure how I'll do!

If you did it, move on. Each new step is not meant to be easy. It's meant to push you a little bit further than before. It will be hard, but each time you are doing more than before.

Don't worry about what is ahead just do what is now.

and yes 'Trust the programme.'.

Thank you!

secksy34 profile image
secksy34Graduate

if you did it you should move on x it aint meant to be easy you have to trust the program , you only repeat if you didnt manage it :) you will be fine

NetShee profile image
NetShee in reply to secksy34

Thank you! - I'll give it a go!

So I am at the same point in this running fun! Also worried about moving up to week 4. But I remember being worried about moving to week 3. Sometimes it is just my head thinking it through far too much. As the famous sport brand quotes "DO IT". Thinking of you when I do my week 4 run 1 on Thursday.

NetShee profile image
NetShee in reply to JulesJDA

Let me know how it goes!! Mine will be on Friday!

You're right - I was worried about moving to W3 - but I have found it hard :(

Let me know how you get on!

JulesJDA profile image
JulesJDA in reply to NetShee

I took it really slow, but managed it. It means that I know I can do it so the next one should be easier.

JulesJDA profile image
JulesJDA in reply to JulesJDA

Thinking of you on your Week 4 run. How did it go ?

2Fit2Sit profile image
2Fit2SitGraduate

Just take it one run at a time donn't over think it or the gremlins will take over

you CAN do this

NetShee profile image
NetShee in reply to 2Fit2Sit

Thank you - everyone is SO positive on here!!

Millsie-J profile image
Millsie-JGraduate

If you did the run move on.

The programme is sceduled to progress you through it. Good luck and enjoy

NetShee profile image
NetShee in reply to Millsie-J

I did do it - but I found it REALLY hard!

Millsie-J profile image
Millsie-JGraduate in reply to NetShee

Its ok, have faith in the programme and yourself! Whats the worse that can happen? You might need to repeat W4R1, but you might not have to!

You are ready for this👍🏼 Dont let those gremlins talk you out of it.

Let us know how it goes .

PeterBrash profile image
PeterBrash in reply to NetShee

It was really hard but YOU DID IT!

It just seems like a huge jump!

Millsie-J profile image
Millsie-JGraduate in reply to NetShee

Put that gremlin in its box. You CAN do it 👍🏼

Irish-John profile image
Irish-JohnGraduate in reply to NetShee

It is a big relative jump :) however - slowly slowly we get through these stages. All you have to do is keep putting one foot in front of the other and you too will have lots of "practice" days and lots of "success" days just like the rest of us :)

A couple of weeks ago I did my first 10k and finished with some petrol left in my tank :) Yesterday, 2.1 miles stretched me to my limit - for that day :)

A run is a run is a run :) And the shortest run imaginable is further that you can go on a Couch :)

Slow and steady, you will make it. It's how we did :)

Millsie-J profile image
Millsie-JGraduate

Tell you what, if you like let me know when you are going out. We can do a virtual run together if it will help. As Irish-John would say, you never run alone on this forum!

NetShee profile image
NetShee in reply to Millsie-J

I will be running at 7am UK time :)

How do we do a virtual run together???

Millsie-J profile image
Millsie-JGraduate

We just both commit to run at a larticular time, and do it.

I will do my run same time as you, so we can share the positive vibes across the miles!

If a gremlin is on your shoulder during the run just send it my way. I shall see it off!

We will do what ever your next run is. Is it wk 3 r3 or week 4 run1?

7am UK time works well for me, before there is any chance i get surrounded by 6ft tall sixth formers👍🏼

Are we doing it tomorrow then? Let me know which week😀

NetShee profile image
NetShee in reply to Millsie-J

It's tomorrow, and it's W3R3

You're so nice - thank you!

Millsie-J profile image
Millsie-JGraduate in reply to NetShee

You are very welcome. I have done a few virtual runs with others, sometimes needing the support, sometimes giving the support.It will be great! Remember slow and slower still. Just keep moving one foot in front of the other until Laura tells us we are done.

Happy running! 🏃🏻‍♀️💪🏻

NetShee profile image
NetShee in reply to Millsie-J

I don't have the app!!!! :(

Millsie-J profile image
Millsie-JGraduate in reply to NetShee

What are you using to run with? Just use what you usually use👍🏼

NetShee profile image
NetShee in reply to Millsie-J

I struggle with the second 3 minute run!

Millsie-J profile image
Millsie-JGraduate in reply to NetShee

Ok, so walk slower, that might be the problem. Remember you dont need to walk fast, you need to be ready each time for the next run, so walk at a pace that allows you to recover.

You can do it!

NetShee profile image
NetShee in reply to Millsie-J

OK - thank you!

I'll think of you tomorrow! - and message you when I'm done - yes?

Millsie-J profile image
Millsie-JGraduate in reply to NetShee

Most definitely! I shall be thinking of you as I run, and looking for your post. Good luck runner, you have this in the bag!

Slow running, slow walking, go for it!

NetShee profile image
NetShee in reply to Millsie-J

Thank you! - you're lovely!!!

Oldfloss profile image
OldflossAdministrator

Take the great advice and I echo it... you can do this, just have faith in yourself and take it one, slow and steady step at a time.... You will be running with our lovely Millsie-J ... and she will be with you all the way.

Focus on now, not next and you will do this :) x

Millsie-J profile image
Millsie-JGraduate

Im leaving the house ar 7am NetShee , lovely morning here! 💪🏻👍🏼🏃🏻‍♀️

NetShee profile image
NetShee in reply to Millsie-J

Just got back Jac!

I did it - but only just. 3 minutes is a killer for me! - but I did think of you, and didn't want to have to say I hadn't made it - thank you for your support x

Millsie-J profile image
Millsie-JGraduate in reply to NetShee

Whoo whoop whoop! I knew you could do it! I thought of you through each run and knew you were ok!

Great work! Enjoy your rest day💪🏻

NetShee profile image
NetShee in reply to Millsie-J

Thank you :)

Whatsapp profile image
WhatsappGraduate

Well done you. As has been said each run is a stretch. Keep it slow and you will do it. On my W3 I had a great first and last run, but a terrible second - not a clue why. Same with W4. But I'm on W5 now and glad I kept sticking with it.

The reason people say go slow, is because we all have to learn to pace ourselves. In spite of the name of the programme we are running to time, not distance (and that time seems to go really slowly towards the end of the run). That's why the last run will be the hardest, and that is your body telling you that you need to start slower and leave a bit more in the tank for the end.

NetShee profile image
NetShee in reply to Whatsapp

Thank you! - At least I've done it! - W1 I hardly managed the 1 minute runs!

Whatsapp profile image
WhatsappGraduate in reply to NetShee

Yes you have, and you should be so proud! Look how far you have come already!

This is the first time I have posted on here and I wanted to let you know I felt exactly the same as you. I did W4R1 for the first time yesterday and I was really worried I wasn't ready for it as I had struggled with W3R3 but I managed it and although it was tough I kept going and it turned out not as bad as I thought it would be. The key for me was to keep making myself go slow so that I could get to the end and remembering on the final run that if I don't push myself I am not going to get fitter. Good Luck!

NetShee profile image
NetShee in reply to Runn

Thank you SO much! - I really appreciate you taking the time to message me.

I find the 3 minutes really hard - and can't imagine myself doing 5!!

Suggest you stick at it. The same happened to me but I've now just finished week 4 and running 5 mins. Just run a bit slower on your 3 mins. When you do 5 mins, 3 will seem easy! Someone once told me if you can't talk when you're jogging you're going to fast. I just put Queens Greatest Hits on and sing away!

NetShee profile image
NetShee in reply to livakh

I can hardly breathe nevermind talk!!

in reply to NetShee

Then slow down. As I keep telling myself, 'you're not running for a bus'. Right now, the focus is on building stamina - speed is for later. Much later!

We have to run at a pace that matches our current aerobic fitness. In the early stages, that will feel very, very slow. It's still running!

Give yourself permission to slow down to a genuinely comfortable pace and you'll find that the programme becomes much more 'do-able'!

NetShee profile image
NetShee in reply to

Thank you!

But at the moment I think my walk is faster than my "running" - but I still get SO out of breath!!

livakh profile image
livakh in reply to NetShee

Another tip just take baby steps even if the baby steps seem like you're almost walking! That will help you breathe more comfortably and will slow you down

I did w5 day 1 last week and found I could run 3x 5 mins although the last minute was hard. Can you believe it my sis took me out yesterday and I ran 25 mins non stop!!!!!!! We ran 3.75k. Keep up your grit and determination and you'll amaze yourself. I did!!

Tippyrunn profile image
TippyrunnGraduate

If just done same and nervous about week 4. Think I'll just do it, probably regret it, but nothing ventured nothing gained. Promised myself some new running leggings if I make week 5.

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