W4

[Sierrawhiskey]

Really struggling with W4 and starting to feel pretty disheartened, it's the last run which gets me, I just feel like I CANNOT finish it. Anyone else finding W4 a pretty big jump in length of runs?! 😕

[Gabster2 Graduate]

Hey I am just ahead of you with runs the main thing which lots of people on the forum advise is to slow down. If you can do the first couple of runs then by slowing the pace in these you should have enough energy for the last run. So far (I've just finished wk 5) my hardest run was wk4 r2. It's really worth keeping going as it's a great programme. Aside from reading this forum i keep thinking how I'll feel at the end of it which keeps me going.

[poppypug Graduate]

Keep at it , you've got this far . Break it down into small chunks in your head , if it helps . Keep the first runs really slow so you've got something in the tank for the last run.

You CAN do this, you really can . Its very much a mental challenge as well as a physical one . Kick those doubts in your head to the kerb !

Keep your breathing slow and steady. Inhale Confidence, Exhale Doubt xxx

[Sierrawhiskey in reply to poppypug]

Thank you! This is really helpful x

[Irish-John Graduate]

Try adjusting your pace to your breathing rate instead of probably unconsciously running a tad too fast despite yourself (we all do it and accelerating your breathing more than you realise to match your too-fast pace

[IannodaTruffe Mentor]

Don't be disheartened. Take all of the advice offered, especially about speed but remember you are very new to running and it may take your body and mind longer to acclimatise than some. Each run, even if you don't complete it, is building your stamina, so the programme is still working.

Don't create a mental block around difficult runs. Take the positives and remember that every run is training for the next one, so you are still making progress. C25K not only teaches you the physical side of running but also a lot about yourself and your approach to challenges.

I don't know you, but I do believe you can do this. Have faith in the programme and in yourself. Relax and grit your teeth at the same time, if that is possible!!

[misswobble Graduate]

Don't give up on the run, it can be saved. Slow down is first thing. If,you are desperately needing to stop then do so. Catch your breath and carry on 🙂

[SueKen Graduate]

I did w4r2 yesterday, and have to say the last 5 min run was with gritted teeth. Can't say I enjoyed the run, but did enjoy the sense of achievement afterwards. Have to keep telling myself I CAN DO THIS (and so can you!).

[Maztink]

I really struggled with week 4 r1 because i was doing the last run uphill. I altered my route a little to make the last run flat with a downhill finish. The gradients arent steep but it makes a difference!