W4R1 any tips

[marki1]

I am doing my W4R1 after work today, as this begins to ramp up now with the running time i would love to see if you have any help and guidance from this wonderful community ?

[JennyH10 Graduate]

As everyone says on here, keep it slow and steady. My first run of week 4 was a disaster so I took a couple of days off then went back to it and it was much better so my advice is to go and enjoy it but if it doesn’t go well you can always redo it if you need to.

[alisonx Graduate]

Run it at a comfortable pace, remember everything you have learned so far and have faith in your body! You really will be able to do it and will feel amazing afterwards.

I found having some good music to run to keeps me distracted and focused as the runs get longer - so get a playlist together if you haven't already.

Good luck - i look forward to see how you got on!

[Jay66UK Graduate]

Be prepared for it to be harder than the previous run. Go at a slow pace. Try to enjoy it (or the music you are running to). Hope it goes well!

[JennyH10 Graduate]

I agree it is a lot harder and it’s a lot more running than previous weeks but the program has prepared us for it. Definitely agree with the good music comment, I was happily plodding this morning when Bob Dylan came on mine, had to skip it quickly before I stopped altogether 😂

[Whatsapp Graduate]

Trust in the programme. The runs challenge you further each week, but with each run you have been getting fitter and stronger. You are at this stage after running consistently 3 times a week for 3 weeks now. You are ready.

Keep it steady. The adreniline can make you go out too fast. Better to have more in the tank to give at the end of the run, then to be hanging on at the end due to early overconfidance.

[IannodaTruffe Mentor]

Read the guide to the plan healthunlocked.com/couchto5...

Enjoy your journey.