Couch to 5K
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W4R1 not so good

I'm trying not to be too disappointed at not quite managing this today. I needed to pause the timer and walk for 30 seconds half way through my last 5 min run. Everything was fine except my hips felt so tight from the get go and didn't loosen up. After finding last week not too bad it's a bit of a let down. I did some extra stretches for my hips when I got home. Any ideas on how to avoid the same problem on Wednesday? I'm determined to complete the session properly next attempt. Also should I repeat today or just carry on with the week?

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Just go very slowly. No need to hurry or push things at all Anxiety about the upcoming run can cause us to be stiff. Try and relax and have fun

If you can’t manage it without an extra pause it doesn’t matter at all. There is no time limit on the number of days weeks etc.

Good luck with the next run 😃👍

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Thank you for your reassuring words. I'll try again Wednesday and keep them in mind.

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Take it slow, slow and slower, there's no rush on this and no-one to count the pauses other than you. And if you feel you paused a little too much, then you can always repeat a run. Don't worry about the 9 weeks thing, most of us took longer and as Irish-John said this week, taking a smooth ride on the plan, is by far the best way, to give you a great foundation.

Well done on keeping going and happy running next time out

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Warm up really well, up your rest day exercise too and then take it really very steadily and slowly :)

nhs.uk/Livewell/c25k/Pages/...

Do this at your own pace:)

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Thanks to you all for your encouragement. I managed this session today with no problems. I'm absolutely delighted 😊

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