W4R1 please help

[Beck-c25k]

I have tried to complete R1W4 but I cannot seem to complete the second 5min run.

I have done one outside and one on the treadmill. I am not sure if it’s psychological or physical.

I just don’t seem to have anything left in me by the second 5min run.

I have also got a sore left calf..

I am on a quitting smoking journey too after 28 years of inhaling smoke into my lungs, i think I’m trying to run before I can walk (pardon the pun)

[msanni]

I think I would give the calf time and have another go. You CAN do it!

BTW, congratulations on giving up smoking. 😊

[Beck-c25k in reply to msanni]

Thank you 😊

I am going to try and get outside again later.

[lagatachocolate Graduate]

Hi Beck, congratulations on your quit (fellow ex-smoker here 😀) and on c25k.

I’ll pass on a couple of tips that i was given when I started c25k: firstly, take a longer warmup walk; sometimes I walk for 15-20 minutes and it eases my transition into the first run, secondly slow it right down, the slower the better.

Also, make sure you do some simple stretches at the end of the session; particularly your calves as they will probably feel quite tight.

It’s a challenge but you can do this; just take your time and stay positive.

[Beck-c25k in reply to lagatachocolate]

Hi 👋🏻 Five.. well done to you too. it’s one of the hardest things Iv ever done (quitting smoking) but I really want to stay away from them.

Thank you I will try the longer warm up.

[IannodaTruffe Mentor]

Well done on getting this far.

Please read the guide to the plan healthunlocked.com/couchto5... which explains that you just repeat any run you can not complete.

There are more posts with more specific advice here healthunlocked.com/couchto5...

[Beck-c25k in reply to IannodaTruffe]

I am going to repeat it until I complete it.. it’s just in my head I can run a marathon 🤣😱

Thank you for your advice

[Beck-c25k]

Guys thank you so much for your support and encouragement.. Iv only gone and done it.. I kicked W4R1 ass 🏃🏼‍♀️👏🏻 Go me 🍾🍾🍾

[TailChaser Graduate in reply to Beck-c25k]

Very well done 🎉🎉🎉😃🏃‍♀️🏃‍♀️😃

[Beck-c25k in reply to TailChaser]

Thank you, I still can’t believe Iv done it..

[TailChaser Graduate in reply to Beck-c25k]

I think there are as many mental as physical hurdles to overcome in this program and you are proving to yourself what you’re capable of...and it’s such a buzz when you do it isn’t it?!!! 😁

[lagatachocolate Graduate]

How's it going, Beck-c25k ?

[Beck-c25k in reply to lagatachocolate]

Hi lagatachocolate- in honesty I haven’t gone again.. I work shifts and I have been on 5 days straight.. I’m not getting into a routine like I would have preferred.

I am not giving up though

[Beck-c25k in reply to Beck-c25k]

Not have a fight.. just craving chocolate like abnormally craving!!!

[Beck-c25k]

Cigarette not fight 🤣🤣🤣

[lagatachocolate Graduate in reply to Beck-c25k]

Well done for staying smoke-free! As for a routine; life (especially work) has a tendency to get in the way so it's better to just fit it in when you can. It won't matter if your run weeks don't match calendar weeks.

Keep up the good work. :o)