Week 4 complete - 5 looks like it really turns up the heat!
Here's the Strava data for Week 4 - just completed.
So far no problems, but am quite apprehensive about the jump to a 20 min run in W5R3.
Anyone here any experiences of the transition from Wk 4 to Wk 5?
Looks as if you did a good circuit how far was that lain 😀
It was about 3.6 km
Oh good I did w4R1 yesterday 😀
Don't worry Iain..follow the plan..you will be able to do it...and you will be amazed😊
Don't over think it, believe all of us that its totally acheivable. Forget speed, take it slow and steady.
Good luck with W5 is a good one😊
Well done! The programmes building you up step by step to take it, w5 should be good for you, try and do in the cooler weather, early morning if poss, as it's beginning to roast where I am, but think your in Scotland?
Well done on the run Iain.
Just a heads up on Strava - you ought to hide where you live - I don't know the specifics of how you do it but I know that my husband has about a half mile radius of our house which is blank on strava just to ensure no undesirable cotton on to us being away from home when he is doing an event and realise that the house may be empty.....
Thanks for head-up on Strava - I'll look into it.
Slow and steady and it does not matter what comes next... the programme takes you there slowly and steadily
Just start gently and relax into the run.... no problems!
I've just finished week 4 today too, and thought exactly the same. Can't see how week 5 will work but will see how it goes! Let me know how you get on too?
Week 5 is like every other week in the process, gently ramping up the demands in a way that most people achieve first time, but which can be repeated if necessary.
The only major difference is that you need to do facial stretches for several days before R3, otherwise you may find that the grin becomes painful after the first week.
Take each run at a time. You have been consistently run/ walking 3 times a week for a month now. It is a gradual increase. The walking parts are also more than just rest from the running. You will be fine. Pace yourself.
Thanks for all the encouragement folks! I'll be sure to post updates on progress!
I felt exactly the same and talked to a few running friends. They said aim for ten mins and if when you get there you need to walk for a minute. So I went out with that plan but I got to ten minutes (all uphill as I was at my parents) and felt fab and carried on. Week six felt the same but it's easier than it looks and it's all a mental battle your body will be ready for it! Enjoy
I found that it was nowhere near as terrible as I imagined it would be. Keep a steady pace and you'll be at the end of each run before you realise it. Just remember we all started running only 60 seconds. Look how far we've come from there - you have nothing to worry about
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