So I completed week 3, can’t say it was particularly easy but if I’m totally honest it wasn’t that hard either.
Now I’m trying to make progress with week 4 and just can’t seem to manage it. I tried W4R1 on a treadmill and managed all but the last 5 minute run, still progress as running more than walking now but I’ve been out this evening and couldn’t seem to manage much at all. I’ve had pain in my ankle, has been intermittent long before starting the program but it has been 5 days since last exercising so wondering if this may have played a part?
Does anyone have any advice for this week please?
Or does anyone else seem to struggle if they’ve taken a break for a few days?
Thanks!!
Written by
Bettylthomas
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As the runs start to get longer, we have to slow down...even if you think you’re already going slow-I can guarantee you can slow down some more 🏃♀️🏃♀️🏃♀️
A recurrent painful ankle needs to be addressed. If you read the guide to the plan healthunlocked.com/couchto5... it directs you to runner's first aid, but if it persists, get it checked out.
You don't say why you are not completing the runs. Are you out of breath? Are you exhausted? Are you in too much pain?
Slowing down actually helps with all these things.
A break of five days will not affect your fitness and in most cases should mean you are well rested.
You should get your ankle checked out. From experience I didn't & ended up running with a stress fracture. My advice...see a doctor/physio/sports physio. Good luck
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Week 4 Run 1, nightmare. 
Week 4 Run 1 - Made it!! ✅🎟
Take that, Week 4 run 1 😁
Week 4 Run 1 Completed 
Smashed Week 4 Run 1!!
