Week 4 struggle

[kez31]

So I'm really struggling with week 4, I just can't make that 5 minute run. I keep moving but have to slow down to walking sometimes. Part of it is gremlins, I've upped my water intake stretching more etc. Should I go back to week 3 or keep trying for week 4? The app keeps cutting out aswell which doesn't help I tried with podcast but I was starting to know the songs and slowing down at certain points. I have come so far in 5 weeks (I repeated week 2) I don't want to stop but I'm not sure what the best next step is. Any help would be greatly appreciated

[Buddy34 Graduate]

Just go out try wk4 again after a rest day or two . Go slow as possible . Good luck 😊

[backintime Graduate]

How fast are you going ? Slow down if you can. Snail's pace is fine. If the app keeps cutting out don't listen to it, just listen to music and put an alarm on your phone (or enough alarms to get you through the whole thing).

You CAN do this, I promise you that you can. You just have to take it slow and steady and let those gremlins know who's boss. You are !

[IannodaTruffe Mentor]

Are you running at an easy conversational pace, as outlined in the guide to the plan?

You should be able to speak aloud clear ungasping sentences as you run. If you cannot, you are going too fast.

The run you need to get the better of is the one you have not completed, not some earlier, easier run.

You mentioned gremlins.........I am not a fan of this idea.........the only thing stopping you is you. Prepare well, in respect of rest, hydration and nutrition and make it easy on yourself by slowing down.

This post about mental approach may be helpful healthunlocked.com/couchto5...

You can do this.

[JaoJao]

I think you need to read the faq post on “running too slow”, once you can get your technique around this you will not struggle with another run again!

[Fatgirlslim19 Graduate]

Oh my gosh, that second 5 minute run had me repeating the week over and over! I took the advice from people on here and slowed it completely down. I thought to improve my fitness I needed to push myself harder to go faster, achieve a better pace. Nope. What I had to do was slow down. Doesn't matter if you're slower than your fast walk pace. Just SLOW. You should be able to talk whilst you do it (or sing along to your music). Do this and I promise you, you will nail that 5 minute run!

[kez31 Graduate]

Thanks all, telling myself I'm not gonna do it is an unfortunate trait of mine and has stopped me doing alot in the past, not cause I couldn't do it but because I'd already made the decision I couldn't I didn't. Im trying to break through that and be the best me but that little niggle is still there sometimes and I have to keep pushing it away.

The mentions about my pace is interesting, I always thought I was going slow enough but my next run I will try and run slower and see how I go.

Thank you

[Fatgirlslim19 Graduate in reply to kez31]

I have that same trait 😉 you can definitely do this. One piece of advice I can give you is to treat yourself like you would a friend. Be kind to yourself, if you would offer supportive advice to them, tell it to yourself. You are worth more than you think x

[MarybellM]

Are you maybe running too fast? A lot of people on here refer to the Japanese slow running video (it’s easy to find online) where an older man shows a younger runner a more relaxed way to run! It’s just so gentle and he’s so kind - you just totally get inspired to run really really slowly and happily, looking ahead of you, back straight, shoulders loose. I definitely benefitted from it. Now I’ve just done W7R3 and feel great. Best feeling run so far. It takes perseverance to get here but it’s so worth it! Hang in there.

[CharlieChurch]

The Japanese slow running video really helped me.

Here's the link. I hope you find it useful

youtu.be/9L2b2khySLE(Not working as expected?)

[kez31 Graduate in reply to CharlieChurch]

This is brilliant thank you! Gonna give it a try tonight.

[CharlieChurch in reply to kez31]

How did you get on? Did you manage it?

[kez31 Graduate in reply to CharlieChurch]

As excited as I was to try today it is supposed to be a rest day as I ran yesterday so gonna try it tomorrow morning.

[Granspeed Graduate in reply to kez31]

Good. Right decision in every way. Let’s hear it for slow running: 👏🏼👏🏼🎉👏🏼

Love and good luck from Team Tortoise, the slowest runners to be found! (And among the happiest. 😄)

[kez31 Graduate in reply to CharlieChurch]

I went this morning and although I wasn't sure if I was going too slow as I felt like I was almost just power walking but followed what the video said and kept my feet flat and barely leaving the ground, but I did it!! Didnt even get out of breath and felt it more in my muscles!! Just shows slight difference in technique makes all the difference! Thank you for this! Not winning a race anytime soon but confident I could complete it which is all I want right now.

[CharlieChurch in reply to kez31]

Fantastic! It made a huge difference to me too. Well done!

[Hokitika Graduate]

Have a rest day, stay hydrated, you can always use your own music (I use 80s pop!), the community here will help & support you - you are not on your own. Good.luck