W4R1

[LacerdaFan]

Well after completing week 3 on Friday and being nervous of the big jump to week 4, I headed out with my fiancée despite not really feeling up for it. The first 3 minute run felt ok and while the first 5 minute run was tiring I still managed to complete it. The second 3 minute run was where things really started to hurt, my shins were not in a good way by the end of it - but I still completed it. 90 seconds walking after that felt like nowhere near enough time to recover before starting another 5 minute run, and sure enough shortly into the final 5 minute run the pain in my shins became too much, and not only that, my right knee started to hurt too making it difficult to put any weight on my leg. I walked the rest of the way home and have to admit to having a few tears of pain and frustration on the way. I think I’m going to repeat week 3, or maybe do my own “week 3.5” as the jump from 9 minutes of running to 16, with much shorter breaks in between runs, just felt like too much the first time out. Trying to stay positive though, and in no way giving up

[Thisgirlcanmaybe]

I am meant to be starting week 4 but I think I might repeat week 3 as I always flag in the last run! Not sure if I will be able to complete week 4 just yet as it seems like quite a jump!

[UnfitNoMore Graduate]

Ouch. You may need to rest a little and also I’d advise a doctor or physio takes a look. I don’t see that you do need to go back a week, only the pain stopped you. The knee was probably hurt by a change in your gait because of the shin pain. Hope you’re back pain free soon.

runnersworld.com/health-inj...

[IannodaTruffe Mentor]

Keeping your pace down reduces impact stresses and at this stage you should be running at an easy conversational pace, as described in the guide to the plan healthunlocked.com/couchto5...

Don't be tempted to go faster or your body will complain. It may seem ridiculously slow to you and to an experienced runner accompanying you, but if they knows anything about learning to run they will understand.

Take care.