Couch to 5K
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First early morning run W4R1

First early morning run W4R1

First early morning run, nice and quiet, light just starting to break, quite enjoyed it.

Week 4 Run 1 in the bag, not too bad, by the time the last run came up I was think oh no not another 5mins... have slowed my pace down considerable and think this has help push through to the last, normally keep running for a min or two after the end but today was glad to stop and walk today, not to sure if it was down to the extra time or the time in the morning !!

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Well done, the morning is my favourite 😎

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Me too :)

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Well done. Definitely a morning runner me. Don't worry about not running on at the end, some runs just feel harder than others.

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Absolutely nothing on this planet can beat a really early morning run regardless of weather (except maybe a cold beer and a BBQ) and its great to see where you normally live in a totally different perspective. Sounds, people, activities, animals etc etc. I love it. And then it sets you up for a great day as well!!

For being tired, looking at your time splits there was a burst of pace on km 2 and 3 in comparison to 1 and 4. Maybe try and keep the same slow steady pace that you had in km1.

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Hi thanks gingerbohemian, the time splits look longer at the beginning and end because of the extended “brisk” walking warm up and cool down, I start and stop my watch at the front door, so it tends to show as slower, as my brisk walk is around 8:30M/km

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That'll explain it :)

If you take the same route, start the watch as you start running. You'll know roughly where you are on the 5 minutes warm up walk.

Me personally, if you are flagging by the end I would slow the pace down even more. At this stage 7:18 and 7:26 is still healthy enough to afford you dropping a bit :)

Try it and see if it makes a difference.

And keep trying it 1st thing in the morning. Great time for running.

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Not so much flagging as not tagging on a couple of extra mins run onto the last run, like I have been able to do in week 2 and 3, just a case of the body getting use to the additional run time I guess.

Thank you for the advice, all tips gratefully received 🙏🏻

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