W4R3 what next?

[Marko5]

Tried to push myself tonight. Really don’t know if I can do much more and I’ve got the dreaded 5 week run (heard this is a huge step up). Glad it’s ended tonight. Martial arts Monday night then run Wednesday looking forward to rest day tomorrow.

[Bandit14 Graduate]

Slow down - and slow some more😊

When you start getting into the longer runs it's better to go slower until you can sustain the time.

You can push the speed up once you're comfortable doing 30 mins a run.

It's the best advice I was given and it really helps - good luck x

[Marko5 in reply to Bandit14]

Thanks Bandit14. Think I need to stop trying for distance and speed and just build up my fitness level and enjoy.

[Bandit14 Graduate in reply to Marko5]

I thought I would never do this - old, a fair few wobbly bits and yrs of ex smokers lungs - but today I did my 2nd parkrun - was it fast hell no - but I'm the healthiest I've been for years - all thanks to this program which has made me believe in me 😊

[Equi-geek Graduate in reply to Marko5]

Experiment with slower ‘gears’ next week, you’ll need them later on! Forget the stats for a couple of runs. Find a jog that you feel like you could do all day - and make a point of remembering how to do it and how it feels. It doesn’t matter if you could walk faster, but I doubt you will be able to, even if it feels ‘too slow’. This jog is where confidence lives. You’ll realise you won’t have to walk during a misjudged long run, so long as you can find this jog and recover your breathing and energy - either so you can finish, or so you can push on once again.

Once you graduate there’ll be a 3km pace, a 5km pace, a 10km pace and so on - all of them you’ll get to feel, rather than rely on stats, and all getting slower as distance and time increase (even in elite runners). Then the longer runs will help the ‘shorter’ runs become faster. Or intervals of faster running and jogging will build endurance, and the whole picture improves. So have fun learning as you navigate the programme 😁👍💪

[Tasha99 Graduate]

Don’t push it til after graduation.

[Ang33333 Graduate]

Don't even think about distance or speed until after graduation. All you have to do is run for 30 mins....! No distance or speed requirements! I graduated running at about 9 mins 30. Really really slow. Was gettimg to just over 3k. Now I can run 5k! In about 45 mins. Slow and steady.. it's the only way. 😀

[ArthurJG Graduate]

Two important points here one of which has been made already - forget speed. You are building endurance first. The second point is this: if you look closely, you will see that most of the negative posts about week 5 (and especially the third run of week 5) are by people WHO HAVE NOT RUN IT YET. Those who have run week 5 - which, if you think about it, means basically the same people just a few days later - are much more positive. The challenge is more mental than physical - you can do it but you think you can't - so it's really important not to be put off just by the IDEA of a run. Don't be frightened of it: the feeling of achievement after W5R3 is amazing.

[UnfitNoMore Graduate]

It’s a big step... you’re ready for it, ain’t no doubt about it. Martial arts is good before the next run as you’re just gonna have to kick its ass. Believe Marko... you got this.

[Oldfloss Administrator Graduate]

Slow down... and the next week.. not a huge step up at all ..just a run you are ready for...take it steady and slow and enjoy

Speed and distance come after Graduation.. the new running legs are only just beginning to get the hang of things

[Fabulous450 Graduate]

Hey Marko! Your distance at W4 is pretty phenomenal! But I’d agree with others here. My son does martial arts and I think there’s a natural tendency to push the physical boundaries as a result. But your running may really benefit from a different approach. Can you see yourself running at that pace for 30 minutes? It’s not impossible, but it could lead to injuries that mean you can’t do two things you clearly love to do to stay at peak physically fitness. Running is great for clearing your head, so enjoy it and don’t push your body too hard. You will improve naturally and you’re already doing fantastically well.

P.S. Week 5 is absolutely brilliant! I’m not sure what your dreading but I think it’s been one of the most memorable and amazing weeks for so many of us! Something to look forward to, I say! 😉 Enjoy!! ❤️

[Marko5]

Thanks everyone. Great advice which I’m definitely going to take on board. I’m actually looking fwd to week 5 again which is nice. I’m going for enjoying the run rather then anything else. Wish me luck.

[Robert_IS_a_Runner Graduate]

Hi Marko - if you didn’t feel good about the run then it’s probably that you pushed yourself too hard. Slow down - aim to leave something in the tank so that you can talk and feel “tired but happy”!