Prep for week 5

[YouCanDoItMan]

Pleased that I finished week 4 early this morning, now to move on to the big week 5, for which I could probably use some preparation tips, please?

Today was my fourth run of week 4 (due to a phone battery problem on the first run) and during the first 3 minutes break I felt as if week 4 was my limit. I think I must have unwound a bit after that because the session improved, and by the end my pace was the best it had been so far. (The strong winds and two inclines helped my sense of achievement here too).

Had a sneaky look at W5R1 when I was back home and it doesn't look too bad, definitely do-able.

What I need to get better at is pre-run preparation, and breathing properly during the run. Can anyone give me some advice, please?

Really enjoying this btw!

[angelbetty Graduate]

Congratulations on completing week 4!

I run my local hill every time it really does give me a buzz.

As for breathing, I find I need to keep my postre in check and I count my strides for each in and out. Because I'm asthmatic I also find that wearing a buff or thin snood covering my nose and mouth helps to save me from too many problems with the wind taking my breath and the air temperature causing problems.

Pre run prep has to be about hydration all day every day, keeping topped up is hugely important. Dynamic stretches and breathing exercises to increase lung function is what I do. Maybe the others have different tips for you. Good luck x

[YouCanDoItMan Graduate in reply to angelbetty]

Thank you! Hydration is definitely something I need to do better at.

Thanks for the tips on the breathing exercises too. I think there is a fitbit function to assist with that.

[angelbetty Graduate in reply to YouCanDoItMan]

YouTube for yoga breathing exercises too. I am trying to get in the habit of having a glass of water with every hot drink and meal to stay hydrated x

[HeavyFoot Graduate]

If you’re running inclines you deserve a double pat on the back. I’m asthmatic too and find Belly Breathing helps: push out your stomach when breathing in and push out with your diaphragm on exhaling as if squeezing the air out from under your rib cage.

[IannodaTruffe Mentor]

The guide to the plan healthunlocked.com/couchto5... answers most of your questions.

In respect of W5 in particular this post may help healthunlocked.com/couchto5...

Relax and enjoy it.

[YouCanDoItMan Graduate in reply to IannodaTruffe]

Thanks!

[Letties Graduate]

I just did r1w5 and it was no more difficult than the last run of w4.

Hoping rest of the week proves the same.

No advice on breathing,as I'm not great on that.

I just like to think about how smug I'll feel when finished each day.

[YouCanDoItMan Graduate in reply to Letties]

Haha and so you should! No point doing this stuff if you can't have good feelings afterwards!

[John_W Graduate Ambassador]

Your preparation for Week 5 looks like this:

- complete Week 1

- complete Week 2

- complete Week 3

- complete Week 4.

That's it. You're ready - the preceding 4 weeks have prepared you for it.

Remember, every run you do, prepares you for the next one. *

*Physically at least... mentally, that's another story

Good luck!

John

[YouCanDoItMan Graduate in reply to John_W]

Good thinking John-thanks!

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I use spotify for music, and there are running playlists which have a consistent tempo. I find this really helpful as I can pace myself to the music and breath to the music too, so its all a lot more regular.

Congratulations on completing Week 4!

[YouCanDoItMan Graduate]

Thanks!