Week 4 help

[A-LS]

Has anyone got good advice for Week 4? I completed W3R3 yesterday and I've just seen that Week 4 is a big step up. My next run is tomorrow and I feel really nervous.

[Pepa36 Graduate]

Hi, I was exactly the same! Week 4 is more psychological than anything. It isn't as scary as you think, just keep positive and remind yourself of how well you have done so far. The programme is very clever and will not give you more than you are capable of. I was dreading that week and thought there was no way I could run that far, but physically you have done all the ground work and will surprise yourself 😊 Good luck

[Skipper21 Graduate]

I think almost everyone felt like that. You'll be amazed that you can do it. The programme is designed to be achievable. Remember just slow down a little if you're getting tired. Good luck

[Burrows79 Graduate]

I'm doing W4R3 today and like you, I was nervous about the step up in time.

I have found that the difficulty hasn't really increased though, your ready as is your body, the first 3 weeks are all about getting you ready for W4.

So trust in the programme, as I have so far, take your time, I have found that my pace has been slower this week though not by much and go out there and nail it!

As I said I finish W4 today but I have not yet looked at W5 and don't intend to until I start on Monday, safe in the knowledge that I'm ready as C25K has prepped me for the step up.

Let us know how you get on.

See you at the finish line

[SC1472 Graduate]

It's not as much a step as you think as the programme is designed for you to be able to step up the level of running each week. Just relax, breathe and go slowly. It's not a race and, at this stage, the distance covered doesn't matter.

Just put your running gear on and get out there, don't think about what's ahead, just take each run/walk as it comes.

[A-LS Graduate]

Thank you everyone. It's good to hear you all managed it. I suppose 3 weeks ago I could only just survive the 1 minute runs so I will do as you say and trust in the C25K!

[Oldfloss Administrator Graduate]

Just run...focus on now...not next.

Trust the programme to get you to the podium and trust yourself. As ever, keep it slow and steady..you may tire of hearing that... but, it works

[Whatsapp Graduate]

People focus on the runs and don't realise the walking contributes to building your stamina, which is why the bigger runs look scary. Pace yourself and trust the program - you've got this!🏃🏃🏃🏃🏃

[Aliarm]

I'm doing run 3 today or week 4 and finding it ok was quite tired after the last run but keep positive and say to urself u can do it. I didn't think I could so u should b fine 👍

[angel43]

I felt nervous going up to week 4, but it has just come together. Go slow and I find it helps to set mini targets that I can see in distance - I'll get to the tree and from the tree I'll get to the bench and before you know it 5 mins is up.

[A-LS Graduate]

Wow, I did manage it! I went pretty slowly but I think that helped me reach the end and I speeded up for the last minute. I feel very chuffed 😄 - thanks again for the advice.