After 10 days without a run due to travelling, I decided to try running W4R1, with the idea that I would stop if it felt like too much and run on W3R3 again next time.
W4R1 felt good, I liked running for the initial 3 minutes though I realised I had to pace myself and think about my breathing. During the first 5 minutes run, I quickly found my rhythm and it felt great.
So great I started running too fast! I had terrible fun for about 40 seconds, then my breathing got messed up, my legs weren't following my heart/brain and I had to slow down and barely managed to recuperate during the walking time. Needless to say, the next running intervals were really hard to cope with and I stopped running the last run before the time was up. I felt so stupid!!!
But I am determined to get it right next time. I'm going to run W3R3 tomorrow and I'll start W4 again on Saturday.
I wish I could run as fast as the wind, I used to be able to do that! But I'll keep running and I'm sure I'll get there again!!! Please join me in this optimism guys, we can do it!!!
Written by
Aiscriim90
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Sounds like a good strategy. I had to have a week off due to illness around week 4 , so just went back a couple of runs and soon got back into my stride. Just keep on keeping on!
I'm finding I can run for longer or faster on Couch25K but definitely not both! Feel the programme is designed to build up stamina and enable you to run a full 5K. I too would love to run like the wind, but it's a real achievement to be running at all so I hang onto that! In August I couldn't run more than 20 paces and on Sunday I ran for over 20 minutes. Good luck & keep your pace steady and sustainable. 👍
Most of us are limited by the amount of oxygen we can deliver to our hard working muscles. If we run too fast, we tend to breathe more shallowly, reducing the supply, causing fatigue.
It takes all runners 5-10 minutes to settle into a run, when joints are lubricated and oxygen demand begins to get met, after which, it all becomes much easier. If you go hell for leather from the start, you don't stand a chance. Slow down so that you can breathe, deeply fully and evenly. Panting......too fast, so slow down to a sustainable pace.
If you want to be fast, learn the rule of negative splits............the first half of your run needs to be slower than the second half, enabling you to give all you have left to cross the finish line, rather than having nothing left as you cross the finish line!
Don't try to reproduce what you used to be able to do. Every runner has to accept that they are where they are. I just posted on the Bridge to 10k forum, that 70-80% of your running should be at an easy pace. Running hard all the time is not the most efficient way of building your stamina.
Thanks for your insight! I know most of this, I just have to remember that while I am running!!!
I too wish I could run as fast as the wind. I love running fast. But it's just not compatible with running for 30 minutes or for 5k. If you want to finish this programme you have to save the all out sprints for the last 30 seconds of each run. I really struggled with slowing down enough.
Then when you are done you can have some fun running intervals. There's a post C25k podcast called speed which is much shorter and only has 6 one minute fast bits but even then I started too fast and nearly didn't make it.
But for now you need to work on slow and take the rest days.
Very much looking forward to listening to that podcast! Thanks for the info but I definitely need to finish C25K first and yes, learn how to run slower ^^
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Too much too soon and the micro tears in or muscles, do not have time to heal..
but I definitely need to finish C25K first and yes, learn how to run slower ^^
Well, it wasn't fast and it wasn't pretty...
Yes W5R3 completed - I did it !!!
Get behind me W3!!
W4R1, It was all going so well...
umm... no, I still haven't graduated 
