End of week4

[Jurgen77]

Tonight i ran run 3, first five mins were ok.... just. Second lot were a killer, I completed it but was nearly giving up after 30 seconds, I counted every minute down. I’ve not looked at week5 and won’t do till Thursday, but I can’t see myself going beyond 5 minutes, just don’t feel like I’ve got it in me.

[Cuig1975]

Don’t give up when you started did you think you’d ever manage 5 , think of how far you’ve come , I’ve been there and now when I feel I have a bad 5 km time I think back to where I was then!!! Keep going slowly does it

[Jurgen77 Graduate in reply to Cuig1975]

I’ll be honest, I’m amazed I did five minutes, may have to slow pace for week5

[Oldjigger in reply to Jurgen77]

Slow pace is absolutely key to getting through this programme. You are just trying to keep going for the time - how far you get (and therefore speed) is not important.

[Jurgen77 Graduate in reply to Oldjigger]

Your right, I guess cos my goal is to do weekly 5k park run I’ve been targeting running for 30 mins and assuming if I don’t set a reasonable pace then that won’t equate to 5k.

In reality what I probably need to focus on is running for that time to improve my cardio vascular fitness first with the pace coming later 😀

[Oldjigger in reply to Jurgen77]

Absolutely. I'm doing Parkrun now, but I've never managed 5K in 30 minutes.

[Letties Graduate]

I often count down... it gives me something to concentrate on other than my breathing!!

If you need to repeat a week,why not?

You've come so far already,don't give up.

[Jurgen77 Graduate in reply to Letties]

I haven’t quite mastered my breathing either yet, I’m sucking in daft amounts of air 3 minutes in, I may repeat a week depending on how week5 is, I won’t give up, it may just take me longer

[Razouski]

You can't give up now. I wonder f you're running too fast. Slow it right down and see how you get on, then slow it down some more. Speed isn't part of this, just run it slow and steady. Fingers crossed for your next run.

[Jurgen77 Graduate in reply to Razouski]

I may slow it down but I’m only a very slow jog now 😄, I’ll have a go at taking it down a notch though,it’s probably. Ore about the cardiovascular fitness than the pace I imagine

[Astroblue Graduate in reply to Jurgen77]

I’m on Week 5 run 3 and it’s ok you can do it if you have got this far already. You will surprise yourself that you can actually step up.I agree with the above posters slow it down my jogging pace is only 1km/h faster than my walking pace in fact I probably could walk at my jogging pace if I wanted to but it’s working and I’m running 😀👍

[Jurgen77 Graduate in reply to Astroblue]

My walking pace is 4 and my jogging is 5.5, I’m doing first run of week 5 tomorrow, that feels like is going to be a really big test, may slow the jog down to 5 👍

[Astroblue Graduate in reply to Jurgen77]

Go for it ! good luck

[UnfitNoMore Graduate]

Great job... well done digging deep and getting it done. You can do week 5... slow and steady is always the key. Enjoy.

[Jurgen77 Graduate in reply to UnfitNoMore]

Yep I think ‘slow’ is the answer 😄👍

[SlowLoris]

Slow down.

[Jurgen77 Graduate in reply to SlowLoris]

I’ve kept walking pace to 4mph but I’ve slowed jogging pace from 5.7 down to 5.5 this week, I think I may have to come down a bit more as the time period increases 👍

[SlowLoris]

Most people use minutes per mile or kilometre for pace. 4mph is a good brisk walk. Your running speeds are quite fast for a novice of your age. To put it in perspective, the amount you've slowed down would make your 10K time about 3 minutes longer.

The difference between my fast pace and my easy pace is about 1.5 minutes per kilometre. You can slow down a lot more. Most of your training should be at your easy pace. The speed will come naturally as you increase mileage post grad.

[Jurgen77 Graduate in reply to SlowLoris]

That’s really good advice and it puts it into perspective, thanks 👍.

I ran w5r1 tonight and slowed running pace to 5mph, I managed all three runs and felt good 😄