Week 4....: Hi everyone, first time I’ve posted... - Couch to 5K

Couch to 5K

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Week 4....

Anne84 profile image

Hi everyone, first time I’ve posted on here, just looking for a bit of advice.... I’ve never been a runner (as many others have said they weren’t either!) but thought I’d give the C25K a try and so far I’ve surprised myself and really enjoyed it! It hasn’t been easy though and I’m finding Week4 hard going :( Week3 was do-able (just) but I got through it but the 5min runs in week 4 just seem impossible! I have repeated W4R1 twice now and both times have had to stop about halfway through the 5min runs, I’m so disappointed. I find it’s my breathing that is the problem - as in I literally can’t breathe and have to stop! I go really really slowly so not sure I could slow it down any more without it just being walking..... My legs don’t feel too bad although I do have a bit of a dodgie knee which I can definitely feel the following day but by run day it’s good enough to go again, would there be any particular type of knee support you could suggest and also some advice on the breathing. It would be much appreciated as I don’t want to give up now.... :)

16 Replies
IannodaTruffe profile image
IannodaTruffeAdministrator

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... which is full of tips. The main one you need to heed is to slow down to a pace at which you can hold a clear ungasping conversation as you run.

As you have found, going too fast is unsustainable, so ease back the pace, even if you can walk faster, no matter.

Enjoy your journey.

Anne84 profile image
Anne84 in reply to IannodaTruffe

Thanks for the link I will take a look, I’m really not sure it’s possible to go any slower but I will try. Scheduled for a run tonight but think I’m just going to repeat W4R1 again until I can make it to the end (and still be able to breathe!!)

misswobble profile image
misswobbleGraduate in reply to Anne84

It’s early days 🤷‍♀️ Take it slow 💪👍🙂

Anne84 profile image
Anne84 in reply to misswobble

Thank you, I am going to try and reeeaaalllyyy ssslllloooowww it dddoooowwwnnnn 😂

Elfe5 profile image
Elfe5Graduate

Try to help yourself go slower by shortening your stride & imagining you are doing a super gentle warm up in preparation for a run. Think relaxed shoulders & hips. I used to do that for the whole run & still do that for at least the first 10 mins. Bizarrely, running with the sun in my eyes makes me extra relaxed & slow!!😂 - It must be all that warm sun on my face. 😄

PS ... and welcome!😀

Anne84 profile image
Anne84 in reply to Elfe5

Thank you, I missed my run tonight so will try it tomorrow, fingers crossed I can manage to go slower and it helps me-just feels like cheating going so slow 😕 if it works tho I’ll be chuffed and can build on the speed later on! Thanks Elfe5 ☺️

Elfe5 profile image
Elfe5Graduate in reply to Anne84

Definitely not cheating- just searching for your “happy pace” when your breathing is in balance with your movement. It may be very slow initially, but it will become faster (without you even thinking about it) later.😀

Anne84 profile image
Anne84 in reply to Elfe5

Thank you 😊 fingers crossed all goes to plan tonight and I can breathe 😂

Elfe5 profile image
Elfe5Graduate in reply to Anne84

Yup! That keep breathing idea is a good one!😂

misswobble profile image
misswobbleGraduate in reply to Anne84

It’s not ! You need to build running legs. Slow runs do that! You run out of puff if you go too quick, and then struggle

There always the chance you’ll get injured too. The only job here is to complete each session 🙂

Madgey profile image
MadgeyGraduate

I've recently graduated but still find the first 5 minutes to be the most difficult almost to the point of stopping. I try to concentrate on breathing in through nose, out through mouth, pull my shoulders back to open chest and slow my pace. It seems to work as I carry on and suddenly realise that I am no longer struggling. I think this is very common. You can do it!

Anne84 profile image
Anne84 in reply to Madgey

I have tried to breathe in trough nose and out through mouth but find it very difficult to remember to do this and still feel like I can’t get enough air into my lungs 😕 I will try again though, along with a slower pace, I am determined to crack it!! Thank you 😊

A_O_A profile image
A_O_A in reply to Anne84

I’m also on week 4 and I can relate to the breathing in through the nose and put through the mouth not seeming work for you. I was the same and started searching online for advice and settled on breathing through my mouth. That technique is working for me so if you continue to struggle with your chosen breathing technique, maybe give breathing in and out through your mouth a shot. Just remember to breathe deeply and take in as much oxygen as you need and when you hit the sweet spot you’ll find that your nose will also join in and you’ll notice yourself breathing in through both your nose and mouth increasing the amount of oxygen going to your lungs to help you get through the run.

Finally, don’t get hung up on repeating runs. I repeated the first run of Week 4 three times before moving on to the second run the other day and repeating runs appears to be a common story, everyone needs to go at their own pace.

misswobble profile image
misswobbleGraduate

Breathe normally. Which you can do if you’re not going too fast

Thanks everyone I can confirm I have completed W4R1 now! Yay!! I took it really really slowly and kept breathing 😂 although I couldn’t do the in through nose, out through the mouth thing going slower definitely helped and I managed all of the runs, even the 5mins at the end and actually felt like I could have ran for longer! Hopefully I can continue with this technique and make it through the harder weeks to come! Thanks everyone for your advice, it’s really helped!x

Hi I’ve found a Rymora knee support really good, bought one and wish I’d had the pair. I found week 4 tough too, it’s double the running of week3! I have adapted it at the mo and shortened the 5 mins to around 4 ish, i can see week 4 lasting at least 4/5 weeks, even longer. Do what you can and gradually do that little bit more. Good luck.

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