Starting week 5

[Raggies1]

Hi all,

Just after some advice please. I'm just about to start week 5, however I'm dreading it. I'm not finding it easy at all!. I'm not an unfit person by any means however running doesn't seem to be my thing. I'm going easy, only running about 7.4kph. (I could actually walk at that speed), however I'm finding my heart rate is way too high. About 94% of my Max heart rate. I'm just worried doing 5 minutes at a time at that rate isn't the best especially if you're only supposed to be between 70 to 80%. Will it actually get eadier, or am I kidding myself. Help please. Thanks.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace.

If you are dreading W5 ........ don't.......... and read this healthunlocked.com/couchto5...

Enjoy your journey.

[Raggies1 in reply to IannodaTruffe]

Thank you for the info. 👍. Before I start the run, I am actually looking forward to it, it's just during. I know, I should be positive through it, which is probably the main problem. I just need to charge my mind set in the first place. Weird thing is, even though my HR is high, I can actually still hold a conversation, so it's not as if I'm going to keel over 😅. I just hope it becomes a little easier after time.

[ButtercupKid Graduate]

Getting too hung up on the tech can actually be counterproductive. Take it slow and steady. If it hurts, slow down. If your heart rate worries you, slow down. In fact, as my former driving instructor used to say, “When in doubt, slow down !” And you’ll get through it. Relax and enjoy. It’s a life change, not a punishment 😀

[Windhover in reply to ButtercupKid]

That's such good advice ButtercupKid....just keeping within what you feel you can do. It's a bit like everything in life really, just do what you can, there's no shame in taking it slow..

[ButtercupKid Graduate in reply to Windhover]

Far from it. It’s not a sprint, it’s a marathon - or it might lead to one, anyway 😄

[Raggies1 in reply to ButtercupKid]

I do feel though, my speed I'm running, I could actually walk it? Is that how you're supposed to start out? Plus, I find the slower I go, the more impact it has on my joints 🤔 When I first started out, I ran at 8kph, but as the weeks progressed actually realised I was going to fast and slowed down.

[Windhover in reply to Raggies1]

the advice i've had, which seems to work is not to lift your feet too high off the ground, just skim over it.. And other advice telling me that going slow is the way to achieve the duration. that and keeping really well hydrated, not just pre-run but all the time. These are things i've found have helped!

[ButtercupKid Graduate in reply to Raggies1]

It’s trial and error, largely. When I started I couldn’t run, and even when I was in week 6 I was barely jogging as fast as I could walk - before that I could walk faster than running. The aim of the programme is to build stamina, not speed - that can come later. C25k is actually a bit misleading as a name - the majority of people haven’t yet run 5k when they graduate. But they can run for half an hour, which is what we’re all aiming for. Please try to relax about pace and enjoy developing your fitness instead - you may even find that if you’re not worrying about speed your heart rate goes down !

[Tartancat Graduate]

Well done for getting to week 5.

First, you can always go slower if you're finding it hard - plenty of people run slower than their brisk walk. Running is completely different to walking so takes a bit of getting used to!

Secondly, don t get hung up on your heart rate. These trackers all use the same way of working out your max - 220 minus your age. It takes no account of your weight, medical history, genetics or anything else. Unless you have an underlying medical issue, go by how you feel. Mine was always about 85% according to Fitbit, yet I didn't feel like I was struggling, and I'm still alive!