Week 4

[Seasidepanda]

I’ve found week 4 really tough! I think I still run too fast so the breathing gets difficult. Wondering how on earth i’ll manage week 5!!

Has anyone else found this? Thinking should I keep at week 4 until it feels less difficult or just push on through?!

Thanks for any advice!!

[Seasidepanda Graduate]

(Should add that I have successfully completed week 4 mind!)

[Seasidepanda Graduate in reply to Seasidepanda]

I actually couldn’t go any slower! Definitely not racing in the slightest!! Just coming from being very unfit I guess..

[runner56 Graduate]

I think you've really answered your own question.

Slow things down. You are not racing with anyone. The programme is designed to increase stamina through time spent running so pace and distance is less important.

Good luck

[Seasidepanda Graduate in reply to runner56]

I’d really struggle to go any slower, definitely no racing going on! Guess it’s it’s because I’m not very fit!!

[LookNannyruns Graduate]

I kept my pace very slow and steady, concentrated on breathing to match if I could . I’m still not sure I could hold a conversation but I am able wail along with my music. Try week 5 you may be pleasantly surprised. I found the longer runs better than the run walks although when I first started I wasn’t sure if I’d ever get past walk,walk!

There are no cto5k police watching- repeat, carry on, faster slower whatever helps you to enjoy not endure

[Seasidepanda Graduate in reply to LookNannyruns]

Yes with each week that’s gone by, my ability to chat has got less and less!

Thanks x

[Oldfloss Administrator Graduate]

Don't push at all...just slow it right down... and then more so

You simply relax...breathe and go as steadily as you are able...some of us count as we go...

I always did a steady, slow and gentle... 1,2,3,4... all the way through... I am back at the start of C25K now ( I am repeating it as I have been five weeks o the IC, with a particularity limiting issue!) and because I feel, and know, I can move a lot faster, I have started my counting and it really keeps my pace down...

It works...look around...enjoy. You are doing well... you are going to be fine

[Seasidepanda Graduate in reply to Oldfloss]

Yes actually I do do that sometimes, I’ll gave to try it again. I always find the last run easiest, I think because I figure out my pace by then.

Thanks x

[Anthie Graduate in reply to Seasidepanda]

Hello there, I'm reading that you find the last run easier, so maybe if you can, try a longer warm-up walk: 15 mns instead of the 5 mns? And try to walk quicker after each 5 mns. I need a longer warming-up especially for longer runs as my heart is a diesel Your breathing should improve. You'll manage W5 and the rest of the programme, no doubt!

[Lowrie1986]

I was like that wjen i transitioned from week 2 to 3 i never thought i could do it but i tried and really surprised myself i found it easier thn the previous week. Im on my last run of week 4 amd the first rin of week 5 doesnt look too nad. Give it a try and if yoi dont complete it consider it a practice run and maybe repeat week 4 again. You may surprise yourself xx

[Seasidepanda Graduate in reply to Lowrie1986]

The first run looks fine with the 5 min runs, it’s the 8 min ones that scare me!!

Thanks x

[Lowrie1986 in reply to Seasidepanda]

You can do it! Give it a go! Ive thought the same every time the times are lengthened but i get through it somwhow lol. Its the 20mins one that scares me!

[Richard7 Graduate]

Your mind will probably ask yourself this question at the end of each week! Just slow it down. Each week will prepare you for the next.

[Seasidepanda Graduate in reply to Richard7]

Yes it has, though I’ve always seen improvement from run 1 to 3 in previous weeks, just haven’t felt that this week...

Fingers crossed anyway!

Thanks x

[IannodaTruffe Mentor]

You are not doing yourself any favours trying to run at a pace where you can't breathe fully and deeply. If your lungs are not filling completely with fresh oxygen on each breath then your blood cannot supply an oxygen rich mix to your muscles, so you will tire far more rapidly.

You know you are going too fast, so slow down. It doesn't matter if you can walk faster. An easy conversational (not gasped and faltering) pace is the target for all runners for most of their running. That pace is dependant on your fitness and will improve as you get fitter, but it is the only sensible pace for a new runner.

It is all covered in the guide to the plan healthunlocked.com/couchto5...

[Elfe5 Graduate]

Move on unless you can't finish a run, but slower. Shorter strides might help, go gently & relaxed- imagine that you are just warming up slowly - and then do that for the whole run!😃

[Seasidepanda Graduate in reply to Elfe5]

It’s definiteky a hard skill to master! Even more do when you naturally are a very fast walker!!

[Elfe5 Graduate in reply to Seasidepanda]

Quite a few people seem to find this tricky. One helpful thing that I saw posted was if you are running at a pace that feels as if you could easily go faster or further then you are okay. 😃

[Irish-John Graduate]

Week 4 is a jump I'm doing it again and feeling it.

But - slow and steady got me to 10k before, and will this time

And it will get you there also

Wishing you many happy miles in your future ☺