Week 4

[Julieebanks]

Hi and well done. I’m on run 2 week 4 I’m finding this stage hard but im pushing myself my run 3 is tomorrow and I’m feeling apprehensive I will do it but was wondering if I should do this level again to build more stamina

[Oldfloss Administrator Graduate]

Slow down.... start slow, stay slow... and try to relax. Then move forward

Warm up well...relax your head, shoulders and arms..try to land lightly too. If it feels lie a struggle, then slow down more.

You need to try to build up your stamina and strength exercises too, as the runs get longer. You do get stronger, as the plan moves on, but you need to put in some rest day exercise too...Swimming, cycling, yoga, walking and some simple strength exercises too

[Julieebanks in reply to Oldfloss]

Hi thankyou for the advice I do have a bike so I will alternate I also walk my dogs every day for 30 mins on an old quarry which is very hilly that’s where I do my run do you think I should run on the flat toad?

[Oldfloss Administrator Graduate in reply to Julieebanks]

If you have got a flat road..use it😉Plenty of time to embrace the hills....cycling...great.walking excellent...I used to do 5 miles a.m. and 5 miles p.m. when I was taking small runner in training for her nap walks last year...😉She is walking and running now...(mostly rings around me..)

Just take it steadily and you are going to be just great!

[UnfitNoMore Graduate]

Welcome.

Like old floss said, slow down.

Running slowly builds endurance, pushing fast builds the ability to run fast... however only one of them by itself will get you to the end of a 5k! Build endurance through the programme, look at speed later if you want to.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Follow the link in the guide to the post about mental approach.

Give it a go. Stepping outside our comfort zones is empowering.

You can do it.

[silverjogger]

I did my first 5K park run today (24 Nov) which is exactly 2 months after starting the programme. I managed 33 mins without stopping. My advice is to start very slowly. In my first three of four weeks I walked 50% and jogged 50%. You will get stronger and your breathing will get easier. My biggest problem was the breathing - breath from your tummy and not your chest and relax. Try to do a walk/run every other day and slowly build up to 60% run then 40% walk and then 70% run then 30% walk. I am in my late 60's and was therefore very careful in slowly building up. So stick with it - a very experienced runner in my village told me to "listen to my body" meaning if you have stiff calves or thighs don't run because you think you have to. Good luck.

[Bonalba1]

Well done Silverjogger, I’m 64 in December. I’m Week 4 Run 2. I just do what Michael Johnson tells me to, Walk,run,walk STOP. Going ok so far.

[silverjogger]

I would alway err on the side of caution. Try to take it easy slow down if neccesssry but try to do the run 3. You will improve and get stronger and in three or four eeeks time you will wonder what the fuss was about. After my park run on Saturday I did 4 miles today - in September I honestly struggled to do 400 yards. Stick with it take it slowly and gradually you’ll be fine.