Couch to 5K
57,260 members89,795 posts

Week 4 Run 1 - scared!!

Hi everyone, I've never been able to run before but am determined to do this. Have found it ok up until now , however 2 x 5mins continuous running scares the life out of me......tips very welcome - thanks

30 Replies
oldestnewest

Hi Pickin,

Trust the plan. You have been building your stamina every run so far, and it will not be easy but you will be able to manage it...

Do start the run sections at a very slow pace, this will make sure you have enough puff left to keep going for the five minutes.

Try not to feel dread or worry, your frame of mind affects your run. Go with a positive..'right lets do this' attitude, and you will😊..

Go you...

6 likes
Reply

Thank you! I'm so determined, just hope my legs hold up!!!

1 like
Reply

!st tip.. try not to peek.. you can demoralise yourself before you start.

2nd Tip.... Know you can do this!

Look how far you have come, how well you have done and how well you will do!

Slow and steady... relax and trust the programme...

" Nothing to fear, except Fear itself"

Relax, start slow, then slow down and know that we are right there with you!

5 likes
Reply

Thanks will take it slowly

2 likes
Reply

I'm due to do this run on Saturday and I'm just baffled by the difference in the total time we need to run 😥 but then I guess we're getting closer to the 'mental challenges' now. Let us know how you find it!

2 likes
Reply

Will do..wish me luck!

Reply

You have been training your legs and lungs,every run you have done so far has been building and helping you gain fitness. There is nothing to fear, and so much to gain...

Good luck.😊

In a few weeks you will wonder why you doubted yourself...

1 like
Reply

All about different disciplines in our running..... this is why, some folk who miss runs or weeks out come unstuck... the programme is about so much more than one leg in front of the other:)

You will be just fine...have faith in yourself ad trust the programme :)

2 likes
Reply

OMG I DID IT!!!!!!

I am absolutely buzzing....I have never run for a total of 16 minutes in my life (all 45 years of it) - thanks guys for all your advice.

Week 4 Run 2 - I'm coming to get u 😊😊😊😊😊

23 likes
Reply

Remember that feeling, it only gets better.

2 likes
Reply

Fantastic!

1 like
Reply

I just finished W4 yesterday. The first time through is a 3min run and Laura says something along the lines of "you've done this 3 min run plenty of times now, nothing too difficult". I remember mentally shouting at her that I've only done it a couple of times in the previous week and it was hard enough then, without being followed by a 5min run.

But, by my 3rd run (yesterday eve) I heard her say the same and thought "Yeah Laura, we've got this!"

I know W5's gonna be tough but I'm learning to trust Laura (even if I often silently shout at her!)

Well done on completing the run.

6 likes
Reply

Good on you! im so ready for the 2nd run now. Good luck with W5...your nearly at the halfway point & u must feel amazing 😉

2 likes
Reply

Wonderful...hold that thought:)

2 likes
Reply

It does get better. I felt the same way last week, but someone said week 4 is easier than week 3. Just keep your pace steady, both in walking and running. I'm doing my 3rd run for week 4 on Saturday as well. Let's conquer this!

2 likes
Reply

Well done! If you stick with the programme and keep it slow and steady then you can do it. Me and hubby actually did our week 4 runs on holiday in Lanzarote and it was the first time I actually looked up and around me instead of keeping my eyes down in front of me. So my tip is look up and see what's around you and the time passes before you know it 😊

1 like
Reply

How lovely, I'm going abroad in 2 weeks so taking my trainers with me 🏃‍♀️

1 like
Reply

Well done - not just for the run (which is fantastic) but for getting a forum-boost beforehand. It's powerful stuff, doesn't show on a blood test, there's no shortage and you can't overdose. Oh and it's organic🥕🥕🥕

7 likes
Reply

Forum is absolutely great, i don't feel like I'm doing it in my own anymore....

2 likes
Reply

i did my W4R1 on Monday and struggled badly, the advice on here was you're going too fast. R2 was completed Wednesday in a lot more comfort and this morning I completed R3 with relative ease and for the first time in this program I would say I enjoyed the moment.

Concentrate on your pace

6 likes
Reply

Me too, I listened & dropped my pace a little which seemed to work. I can't wait until tomorrow to do R2 & believe me that is not normal 🤣

5 likes
Reply

Hi Pickin I have just done week 4 run 1 and finished an hour ago. Like you I was unsure about it but honestly it was fine. Have to say I actually enjoyed it!! Can't believe I said that. Put your trainers on and do it for yourself the feeling after is amazing.

2 likes
Reply

Hi Cornish-girl, well done! I did it last night & for the first time I really enjoyed it...I can't wait to do it again - never thought I say that!

1 like
Reply

Good work up to now! As has been said before trust the plan, it's designed for people like us who have never run before. It slowly builds up your physical and mental stamina and before you know 2 x 5 minute runs are a breeze! Believe in yourself and you'll wonder why you ever had doubts!

1 like
Reply

Hi! I love this forum. Really boosted me after my first ever run. A lot of people are mentioning speed/pace. Out of curiosity does anyone map their run, and if so roughly how far did you run on week 3 in the 26 minutes? I want to gage if I'm going to fast /slow. Thank you.

Reply

I haven't logged it but for me it's not about that. I want to run 5k...doesn't matter how long it takes me. Michael keeps telling me to drop my pace & it should be a light jog - if it was any faster I don't think we could do it

1 like
Reply

Hi louisegill,

as Pickin says, don't worry about measuring your distance at this stage, just concentrate on completing the session times successfully...😊

There is no too slow,

there is too fast... this is when you struggle and get puffed out and it becomes a practise session..

A slow, steady pace for YOU, will be the correct pace for YOU, if you see what I mean. The time for working on distance and speed is after graduation, when running for 30 minutes is normal for you...

Keep going...you are doing great!

4 likes
Reply

Hi Louise. I use Strava to map my runs. I did 2.9km on week 3 session 2. That's including warm up and cool down. Be careful though, at these distances, GPS being out by a few metres as you turn a corner or follow a road can really impact your stats.

I do like to keep an eye on my distance but try to use it as a celebration of how far I've been. Don't want to get caught in the trap of thinking I should be doing 5k... based on what I've read on here in the past couple of weeks, the distance will come with sticking to the programme, not by using it as a stick to beat myself with.

3 likes
Reply

Well done keep running - we've just completed week 4 run 3 this morning - feeling really pleased to have completed it! Like you I've never run for 16 minutes ever! Keep up the good work. 😀

2 likes
Reply

Thanks all. I'm not getting bogged down by distances, I just thought it would be a good tool to see if I was going to fast or not fast enough!

2 likes
Reply

You may also like...