Finally completed week 4 ( repeated the runs a couple of times as w4r1 was rubbish as was run 3) , so took more than 1 week... Which brings me to the question do I have to have a day break in between? If I feel up to it surely it can only be good?
Realised it's all mental and if I picture sitting down then I just stop! Trying to learn more mental tricks! Anyway completed R3 today and then looked at what week 5 has in store! OMG... Seriously? Run3 !? Any tips gratefully received 😁
YES - take the break - I know everyone else will say the same -build up slowly and carefully
The advice is there for a reason! The programme is well tested! Ignore at your peril.
Hi Gingerca, congratulations on your W4! Your Perseverance shows you do already know some mental tricks!
Rest day = MUST-DO!
This is one of the mandatory elements of the program as it allows your body to recover from the stress you are putting it through when you run. Skipping your break day increases your risk of ending up on the Injury Couch and you don’t want that.
So be patient, take your time to recover and get ready for your next run!
Looking for tricks and tips? Take a look at these posts by IannodaTruffe healthunlocked.com/couchto5.... Tons of helpful running wisdom! Including good stuff about W5R3.
Happy reading and happy running!!
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
When you run, unlike other non impact exercise, you create microtears in your muscles which repair and strengthen your rest days, not while running.
No rest, no repair, no strengthening and so increased injury risk.
P!ease take rest days, they are as important as run days.
For Week 5 nerves this might help healthunlocked.com/couchto5...
Enjoy your journey.
Thanks Iannoda, I hadn't thought of it like that. Enjoying the journey so far...😉 Off to work on the nerves 😁
Week 5 approaching 
Week 5
week 5 run 3….completed!
Week 5 looks scary!!
