Week 4 run 1 struggle?: Ok... I’ve been out of... - Couch to 5K

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Week 4 run 1 struggle?

Taddi
Taddi
17 Replies

Ok... I’ve been out of the game for 3 weeks due to knee injury, blistering hot weather and then a stomach bug, but tried w4r1, but I couldn’t do the final 5min run... has anyone else struggled? I don’t want to go back to w3, as am running 2 mins more even without the final 5min run! Do I just keep at week 4 until I can do it? What’s everyone else done? TIA!

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Rua8
Rua8Graduate

I would just try doing run 1 of wk 4 again, and this time keep your pace over the whole run slower than last time. And, if you find it difficult, slow down even more, and do the final 5 minutes at a very gentle snail-like jog. No need to go back to wk 3.

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Taddi
Taddi
in reply to Rua8

Thanks 😊 I just find it so hard when I slow it down, as my walking pace is really fast in comparison, so it feels like my jog has to be faster! I’ve felt from week 1 that it’s a different set of muscles from walking to running, guess I just have to take that knowledge and actually use it, not caring if people going by are faster walking!!!

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Rua8
Rua8Graduate
in reply to Taddi

I’ve had people pass me walking while I was running and I also speed walk faster than some of my jogs on C25K. Don’t worry about your speed at all, just complete the run at whatever pace is comfortable :)

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helenwheels
helenwheelsGraduate

Your body has been through the mill, so don't expect too much too soon. Take it easy out there :) I would see today as a test run, good practise and a demonstration of your commitment. Have a days rest and do it again. Nice and slow and I am sure you will manage fine. Good luck!

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RhianRoberts

I’m struggling here as well, have now done week 4 three times but not ready to move into week 5

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Taddi
Taddi
in reply to RhianRoberts

Week 5 is scary lol... kind of glad that I’ll probably have to do week 4 a lot

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Rua8
Rua8Graduate
in reply to RhianRoberts

Rhian, what’s creating the difficulty for you in wk 4? Do you need any help with anything in particular? :)

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RhianRoberts
RhianRoberts
in reply to Rua8

I’m struggling with asthma. I felt awful all morning yesterday after my early morning run.

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Rua8
Rua8Graduate
in reply to RhianRoberts

Oh no! :( Have you spoken to your doctor about running and how to manage your asthma around it? It might be worth doing. The other thing might be to run much slower than whatever speed you are doing now, to avoid getting breathless. It doesn’t sound like an easy one to solve :(

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RhianRoberts
RhianRoberts
in reply to Rua8

Will try another run tomorrow and will take my medication beforehand and slow down if I feel breathless.

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RhianRoberts
RhianRoberts
in reply to Rua8

Repeated the wk4 run tonight with lots of asthma medication and I was Ok, not breathless. Can’t say I’m enjoying it yet!

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Rua8
Rua8Graduate
in reply to RhianRoberts

Great, well done! Glad to hear the medication worked. Some weeks, and some individual runs, are not that much fun. I think with those, the enjoyment you can get from it is the sense of achievement you get from the fact that you got out there and ran even when it wasn’t great, and you didn’t give up :)

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Carriem410

I had done week 3 and then missed 2 weeks. When I then tried week 4 I struggled with the last 5 minute run so I went back and re-did week 3. Have now just completed week 4 with no problems.

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Fabulous450
Fabulous450Graduate

Well done for getting back out there! Definitely carry on for W4 I say. You’re so close and it will be in the bag the next run. Do take it very very slowly! You can do it!! ❤️

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Jujitzu

I was knocked off course due to injury after W3 and had to take a wk off. I did W3 again rather then go into W4. That worked for me and I’ve managed to get W4 done this wk. It’s different for everyone.

Whether you stick to trying W4 or do W3 again I’m sure you’ll get there. Don’t beat yourself up, at least you’re giving it your best!

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Littleangelkaz

I've just completed W4R1 and I found it to be a big step up from the previous week! I stuck with it though and completed all the runs 😄

Hang in there!

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Scruff55
Scruff55Graduate

I’m struggling in week 4 too. I’m just trying to take it slowly although if I go much slower I’ll be going backwards I think. Hang on in there

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