Week 4

[FVRF]

This week has been a huge struggle and tempted to do the whole week again before moving on to W5. The running for 5 mins is a block I can’t get to grips with! I’ve tried the slow down, pace yourself etc but just finding it hard to complete. 🤦🏻‍♀️🏃🏻‍♀️

[Greywhiskers Graduate]

The first thing to say is well done, you were there, shoes on giving it a go. That is a success. Now, I really think that you are still going too fast. Cut right back on the speed to half snail pace. The program does not put any emphasis on pace / distance, only on going slowly enough to do the time. Trust the program, it does work! Normally you will progress weekly, but if you feel that you need to repeat a week that is ok too, it is up to you. Anyway, well done again and remember: if in doubt go even slower. Best wishes.

[Buddy34 Graduate]

If you think your are struggling with wk4 and can't complete it fully from start to finish do it again it will make you stronger for wk5 good luck

[orcadia Graduate]

Well done for getting this far. Repeating week 4 sounds like a good idea -but definitely keep the speed right down. I cover pretty much the same amount of ground running slowly for 5 mins or walking for 5 mins, so it is really slow -but that's what worked for me. That way I'm progressing and building stamina and I can always increase my speed later. Go for it, and good luck.

[DiscoRunner Graduate]

I’ve found this Japanese slow jogging video very useful in helping me to learn to run slowly - m.youtube.com/watch?v=9L2b2...(Not working as expected?)

Hope you can get this to play ok. For me learning to run slowly was the key to my progress through c25k - shorter strides, better foot placement and not getting so out of breath. Hope it helps.

[IannodaTruffe Mentor]

Learning to become a runner is a hugely psychological challenge, as much as a physical one.

Self belief is key.

This might help healthunlocked.com/couchto5...

As you have been told by others, you need to slow down to a pace at which you can speak clear ungasping sentences as you run. If you cannot, you are going too fast.

This pace will transform your experience and counterintuitively it is the pace that builds stamina, as explained in the guide to the plan.

Whether you repeat or not is up to you, but you have nothing to lose by attempting W5 and you will not overcome a mental block by repeating W4.

Stepping outside our comfort zones is an empowering process.

You can do this.