I am starting my 4 week of run...

[Baconsandwich]

I am starting my 4 week of running and it looks a bit daunting 16 minutes of running help !!!

[Shakywakey Graduate]

The programme will have set you up for this. Take it steady and you’ll smash it . Good luck 😁

[Now-runner_NeedsAttn Graduate in reply to Shakywakey]

Yes, one of the things you learn is that you can overcome the hurdles. If you're struggling as you get towards the end of a run just pick a short-term target - that bush, that lamp post, whatever - and promise yourself to keep going that far at least ("How hard can it be? Only another 20 yards!") then when you get there you find that it wasn't the end of the world and you can keep running a little further until the next target. And so on until out of nowhere you hear Laura telling you to stop

[jiggles7 Graduate]

Well I just completed week 4, and the fear was absolutely real. Do you know, it was actually ok though. You only have to run 4 times, that is less frequently than before, breaking it down that way helped me. You’ve done 3 minutes before so you have those in the bag but I won’t lie and say that those 5 minutes weren’t hard for the first two runs, they were hard but you can do them, and swear at your trainer. But after your first 5 min run you are half way through, the bell rings and you will find you still have the energy to continue. You’ve built up to this remember. Good luck next week, let us know how you get on.

[Alayneblue]

I was convinced that I wouldn't Be able to run 12 minutes without a walk in between. As Laura says you can do it in fact you already have. I told myself that I couldn't do this, it was too much, too long, I'm no good at running and 5 minutes is plenty blah blah blah. Then when I started I said to myself just do what you can. I'd soon done 10 minutes and felt fine. Ok let's do another 3 minutes see how you feel then. By doing this and every time i did another 3 minutes kept saying just a few minutes more ,doesn't matter if you can't, I smashed the time and was fine. I run 3 times a week now and run for 45/50 minutes and EVERY time I think I won't do it. Break it down into small chunks don't think about the whole time and you'll be fine.

[Baconsandwich Graduate in reply to Alayneblue]

Well done you thanks for the reply . It has really helped😃

[Baconsandwich Graduate]

I have finish week 9 and now come down with flu 🤧. How long after illness should I return?