W4R3 still getting there: W4R3 and still not... - Couch to 5K

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W4R3 still getting there

TopShot profile image

W4R3 and still not quite there. It’s 16 minutes of running in total and I haven’t quite got the last 5 minute run done yet. Things have improved through the week though. R1 was 4 mins short, R2 was 3 mins short and today was just 1 min short. Keeping the pace down and steady has been a problem but I’ve downloaded a load of US Marine Corp running cadence chants to listen to and that really helped today.

4 Replies
Jogunlikely profile image
JogunlikelyGraduate

Keep persevering TopShot you're doing a grand job. Judging by your stats I'd say you can still go slower esp the 2nd km 😊 love your inner 🐌 The program is about building endurance not speed, that comes later. 👍

I like the idea of the pacing chants. Might give that a go as I sometimes strugglewith pacing myself.

Happy running x

TBB21 profile image
TBB21Graduate

You’re going too fast, is all! I’ve just done W4R2 and my average pace was 9.47 per k which is absolutely my fastest effort. I physically couldn’t go any slower and still run (but also couldn’t go any faster and still finish, if that makes sense!)

You can do this!

AlMorr profile image
AlMorrGraduate in reply to TBB21

Yes, it does make sense TBB21 (yes we would all wish to be 21 again) I graduated back in June. When I ran this week 4 I found it the most complicated of all the runs to memorise as I had not got a phone which I could download the C25K app. Three weeks ago I bought a brand new Smartphone and as I have been off running for about 6 weeks due to a hip injury I am recapping all the runs, this morning it is the turn of W4, but this time with my new Smartphone I will have Laura with me as I downloaded the C25K app so I won't have to memorise all those runs and walks that are on week 4.

TopShot profile image
TopShot in reply to TBB21

I feel pretty much as if I’m going as slow as I can without dropping to a walk as it is. I’m not sure I can go slower. I’ll repeat the week using the chants and see how it goes. I’ll get this 😊

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