Couch to 5K
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The difference between week 3 and 4!!

i attempted week 4 run 1 there. and it beat me i managed the first 90secs and then 5mins then 90secs but i was destroyed i could not finish it.... any help is appreciated

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What was the problem? lungs or legs?

If lungs, try again slower. Much slower. If legs, take a couple of days off and try again.

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cheers. il give it a go tomorrow. dont want this to block me

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It's not easy but remind yourself you've just run 5 minutes so absolutely can do it. Don't let today's run become a block. Slow right down and you will be fine.

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I had exactly the same thing happen. I struggled for the whole of W4. But I did W5R1 today and loved it. It was hard but very achievable. Keep going and just think about one thing at a time. Also, I running soooo much slower than before, but it is still running, slow and steady wins the race

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It was week4 run2 that did for me. There is something about week 4. I think it’s a significant adjustment point for body and mind. I did complete the run but under duress, and running way slower than I walk. I wrote on here about it and was told what I’m going to tell you: Dont worry about it, some runs are like that, repeat it if you didnt finish it, every run is clocking up experience and distance. Ten to one you will manage it fine next time.

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Here is my whinge from way back:

healthunlocked.com/couchto5...

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I got really down after week 4 run 2 also! I was on such a high after run 1 but run 2 was such a struggle. I did run 3 much easier, but I did buy new trainers too so the new factor might have helped lol! I'm about to hit run 1 of week 5.... Eeek.

I just have to believe I can do it and not stop Andrew. Go slower maybe. It feels like I almost walk some runs but I finish!

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Btw, isn't week 4, 3 mins running, 90 secs walking, 5 mins running, 2.5 mins walking, 3 mins running, 90 mins walking and 5 minutes running?

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yeah ur right my bad

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Ok, at least you haven't been listening to the wrong podcast. Give it another go and hopefully you'll do it!

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lungs i think wud be main problem

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Don’t worry this was your practice.. have a day or two rest and try again... and go slower 😊 good luck. I’ve just got through the week four and have to start 5 tomorrow or next day , depending on the weather.

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Slow right down, - as slow as you need to be much more comfortable. - You can think about speed later ( if you want to!) 😀

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Have you read the guide to the plan healthunlocked.com/couchto5... which may help.

If you cannot hold a clear ungasping conversation while running, you are going too fast for your current fitness level.........slow down.

It doesn't have to hurt.

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Don’t be too hard on yourself. I find that every run is different - some days are good and some much more of a struggle. You had a difficult day but the next run will hopefully be better. You’ve done the training so you can do this! I would recommend slowing your pace right down - it will probably feel like you’re barely running at all - but as long as you’re moving, you are. You can do it!

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I found it very hard. I repeated week 3 as I was the same as you. Then I managed 4, just about. Not sure about week 5 now 😫

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As others have said, SLOW DOWN. And don’t give up. Have a rest day and then repeat the run. You’ll find it really easy next time, I promise 😄

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I find it much harder to run if the temperature is below 5 degrees - there's something about sucking cold air into the lungs that makes it really painful. I have occasionally experienced 'exercise-induced asthma' in cold conditions - the only time in my life that I have ever wheezed. Was it cold when you ran?

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im just about to hit week 4, run 3 week 3 today, so keep posting x

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I found the up to 5 mins hard.. the second 5 minutes horrid. You could repeat week 3 to bring up your comfort levels... but I find being massively stubborn and refusing to be beaten has helped me. I'm on W4R3 tonight. W5 is more scary....😁

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Aw Andrew I did the wk 3 rn 1 last night. I just about managed to do it but is was virtually running standing still on that last 5 minutes. It was so tough and the five minutes seemed to go on forever. I think I only stuck it because I got distracted by a hooded youth behaving shiftily and I was busy thinking what to do if he started making fun or something. I did have to slow right down after the first 3 min run because my legs were screaming oww. When I slow it right down it helps me to take deeper breaths. This is the second time for me doing C25K, the first time I was really struggling with lungs hurting like hell through the first weeks and it was because I was going too fast and trying to keep up with the people I was with. It doesn't matter if you're slow, as long as both feet are off the ground at the same time you're still running.

It's only beaten you if you don't go out again. Get at em kid.x

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thanks that helps alot

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i appreciate all the info thankyou for the responses il not be giving in anytime. im determined

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