How do you tackle week 4?

[Kecha]

I've been at it for months and months... It doesn't look that hard on paper, yet I'm struggling so much, it's humiliating and soul crushing.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your perseverance.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace, which makes it all possible.

Enjoy your journey.

[Kecha Graduate in reply to IannodaTruffe]

Thanks. I did read it when I joined and it has a lot of useful information. The spreadsheet made me realise that week 4 is a big step up from week 3 so *a bit* of struggling seems reasonable. It's hard to stay positive though...

[IannodaTruffe Mentor in reply to Kecha]

Have you read the advice on pacing..........can you speak aloud, clear ungasping sentences as you run? If not you are going too fast.

Have you followed the link to the post about mental approach? It helps many.

[Nat1996]

I'm really sorry you're struggling but you can definitely do this! How fast are you going? If you've done the previous 3 weeks you'll definitely have the fitness to be able to complete week 4 but it may well be that you're going too fast and exhausting yourself. Make sure you slow right down, at this point speed doesn't matter at all, all that matters is that you're doing the running movements (both feet off the floor at some point). I hope that helps - you can do it!! 💪

[Kecha Graduate in reply to Nat1996]

Thanks. I did make the rookie mistake of going way too fast on my first weeks, but I'm going at about 8 k/h now (sorry, I'm French, I don't do miles). I don't think I'd really be running if I go any slower

[IannodaTruffe Mentor in reply to Kecha]

Running means having both feet simultaneously off the ground on each stride.........it is nothing to do with speed. Many people can walk faster than they jog.

Slow down!!!

[Hidden in reply to Kecha]

The trick is to slow down enough until you can just keep going- your sustainable pace- rather than trying to run at a rate that is not achievable for you at your current level of fitness. Running and walking have a different motion; its not really a speed difference. I am sure that you will be able to do this , if you slow right down. When you graduate, you can start working on speed

[Kecha Graduate in reply to Hidden]

I have to look into my speed then, although I'm not sure how to do the running motion so slowly.

I have to add I run on a treadmill, which I know is not the best, but outside running is not a possibility for me for a number of reasons.

[Hidden in reply to Kecha]

running on a treadmill is fine.

you seem really apologetic...I think you should be really proud

[AlMorr Ambassador Graduate in reply to Kecha]

Maybe that 8 k/h could slow down a little to 9 k/h.

[Hidden]

Week 4 isn't easy.

Where do you struggle on week 4? Are you getting to the last 5 minutes?

Most will advise you to run slower, but you could also extend your walking time.. maybe 3 minutes instead of 1.5 minutes before that last 5 minute run... When you can do that, make it 2 minutes... then 1.5... It's not a race, as long as you're out there running you WILL get fitter.

I know it can be frustrating but there's NOTHING humiliating about what you're doing.

You're doing great, and you should be proud of yourself.

[Kecha Graduate in reply to Hidden]

Today I only managed the first 3- minutes run, for the first 5-minutes run I could only do about 2 minutes, and when it was time for the second 3- minutes run I realised I was not going to make it and stopped altogether.

On some good days, I can do most of it and only shorten the last run by one or two minutes.

On one or two spectacular occasions I have done it all, I have to say through will only.

I have noticed that I do better if I only walk for two minutes rather than three between the second and third runs because I find it too long, and re-add that extra minute of walking before the last run because otherwise it is too hard.

[Jerichomile Graduate]

Kecha, I don’t have any technical advice as I am new to running. I would just say you sound very hard on yourself. Maybe you can just gently run what you can and let yourself know that it’s already something good. Maybe your body is stressed from your performance anxiety? Sending you a lot of good thoughts. Everyone on the forum is very caring and supportive so you are not alone as you find your way.

[Kecha Graduate in reply to Jerichomile]

Thanks. I'm sure my state of mind plays a part. I definitely perform worse on bad days and work has provided plenty of those for a while now.

But I've been trying hard for 16 months now (I initially set myself a 9 months goal which seemed forgiving at the time, ha!) and it is disheartening not to get any better.

[Jerichomile Graduate]

Ah, maybe running could be the place where you are goal free? I have loads of goals & targets at work and find them stressful. Perhaps offer yourself a peaceful space to walk or run without goals. I hope you find some peace with it whatever you do. You sound a really committed person.

[Kecha Graduate]

Well, I've tried slowing down to 7km/h twice now, that is still getting me nowhere. I really don't know how to do a "running motion" at the speed of a fast walk. I almost fell twice and kept bumping into the treadmill front. And frankly, it's even harder, my calves turn to stone...

I don't where to go from there.

[hamit Graduate]

Try Japanese slow running. Look up on youtube.

[Kecha Graduate]

I'm sorry, but I sort of don't get it. This is "couch to 5k". The last run is 30 minutes. How do you run 5k in 30 minutes if you're running like a Japanese granny? No disrespect to Japanese grannies, but they are grannies trying to stay healthy while not breaking a hip, and I'm 34 and trying to get fit.

I know, I know, just do the time and build up speed later... But this is 18 months now, how long until I finish at this pace, a decade?

I need to get fitter in a reasonable future, not when I'm 64 and grey... Damnit I walk faster than that!

Sorry, don't mean to vent on people only trying to help, but you can see my level of frustration here. The program and everything you can read about it is so misleading. It's like ”run 5k in 9 weeks" and "I started last year and now I run marathons" and "it saved me from depression". Who are these people? It is gruesome, slow progression, and making me feel even worse about myself (quite a feat). I need to feel like I'm getting somewhere. This is too frustrating for me.

So, yeah, thanks everyone, but I give up.

[Hidden in reply to Kecha]

I hope you didn't give up, Kecha. You state in an earlier post that you can't run outdoors. I won't ask why but I feel that you should give it a try. It might just be the thing you need to overcome this hurdle. Controlling your speed when you are outside is much, much easier than sticking to a set speed on a treadmill.

[Kecha Graduate]

I'm afraid I did, for the time being. I'm instead walking fast at a steep angle.

My main issue with running outside is that I work long hours and have a very long commute, which would mean running in the dark in winter. Adding rain/cold to the mix, I know myself, I just won't run for half the year. Plus I live in a big city: swerving pedestrians, cars, breathing in the pollution, this all sounds very stressful and unhealthy.

Plus I'm a woman so you get all sorts of cat-calling, unsollicited advice, or even downstraight harrassement. The very first advice I ever heard from a female colleage who runs regularly is "only have one earpod in, and don't stick to a route or pattern of routes". Helpful, but makes you wonder about the state or our sick sad world...

I really think that, despite the whole "running is for everyone", well, it is not.

I'm too mentally stretched for such a pushing-your-limits activity, my self-esteem is too low for such a not-quickly-rewarding activity, and my life-style just doesn't fit with such a demanding schedule (I mean, three times a week? When am I supposed to, you know, have a life?!). I'm sure it's great for a lot of people, and good for them, but it's not a fit for me.