So after bragging about how good I felt finishing week 3 and how much I was looking forward to week 4, week 4 is killing me! 😭
Attempted W4R1 twice now and just can’t push through. First attempt legs gave up mid way through second three minute run. Got a bit further today finishing the second three minute run but just couldn’t get going again for the second five minute run.
Planning a day off tomorrow and then see how far I can get on Sunday...
Rest up with some stretches and non impact work and then head out again slowly.. and then slow down more...Relax and enjoy!!!
Hmmm week 4 seems to be a bit of a trial. I struggled with it too. Could you run it super slow? What about the surface you’re running on? Could that be causing problems? I’m sure the graduates will give you some good suggestions. All I’d say is don’t lose heart - I personally found week 5 easier and quickly forgot about week 4! Onwards and upwards Kat_runs4490 💪💪
I’m pretty sure I was going the same speed running as I was walking 😂 but yeah I’ll try it super slow on Sunday. Running along cycle paths so fairly even ground. I’m hoping a day off and a bit more self belief will sort me out ☺️
I’d say give it a go. Find a rhythm that suits you. And I’m super slow so trust me you are a hare to my tortoise 😂😂
Are you running at an easy conversational pace, as defined in the guide to the plan? healthunlocked.com/couchto5...
If you cannot speak aloud clear ungasping sentences as you run, then you are going too fast.
Read the guide.
Slow down.
You can do this.
This is definitely my issue, I feel like I’m going painstakingly slow but I’m gasping so not slow enough! Thank you for the advice!
Read the guide. It is full of tips.
You're doing great don't worry. Just go slow and keep trying that's what the repeat button is for. I used it quite a few times 😊😊
Thanks Buddy34, I need to stop seeing it as failure and start seeing it as practice for next time ☺️
Yes exactly😊
Heya! Keep at it! You will get there.
Do you do any walking between runs? I found doing 30 mins brisk walking on my non-run days really helped build up the muscles in my legs. I actually struggled with shin splints when I first started c25k and stopped, did brisk walking for a few weeks and when I came back I suddenly found WK 3 and 4 super easy! Made such a difference!
I probably take the rest on my test days a bit too seriously 😂 will maybe go for a half hour walk tonight and then give it another go tomorrow. Thank you!
I had the same issue moving from week 3 to week 4. It can be a little disheartening when you’re working so hard.
What worked for me in the end was to repeat week 3, and then slow my pace right down for the 5 minute runs. Definitely still hard, but doable.
You can definitely do it! Good luck.
You know, as daft as it sounds I hadn’t considered repeating week 3, just thought I would keep at it but I think you’re right, will give it a go! Thank you!
You can do it , my first week 4 run today - had to stop 3 minutes into the last run ☹️ And walk the rest
It’s so disheartening isn’t it! We’re in it together!
👍🏽
I started week 4 yesterday having only just completed week 3, and even then not brilliantly. I made sure my pace was really slow (14mins a mile) felt like I was walking and on my strava when I looked at my pace analysis then wasn't much difference between running and walking. I found I ran 4mins then 30 ses walk and ran the last 30secs. Seeing as I struggled with running 3mins I was impressed and slowing my pace for week 4 seemed to be the key.
Yep I think I need to slow right down, but I already feel like I’m going so slow. My plan is a walk tonight, maybe repeat W3R3 tomorrow and then hopefully smash it! You’re doing great 👍🏻
Hi there I’ve taken 2 days off when I’ve struggled, so my body can completely recover. I’ve found it helps and run first thing in the morning if you can, you have to push your self after 2days off but it worked for me... good luck 😉
That’s probably what I need, two days off as my legs are a bit stiff today. We’ll see how I get on ☺️
Keep persevering you can do it. You need to tell yourself how much you have achieved so far and then how much your going to achieve. Your doing great. I have just done my first park run or thought i had until i found out i had missed a bit out. Onwards and upwards.
Thank you for the pep talk! I love how motivational everyone on here is! Oh no, hey if you crossed the finish line, it still counts. Well done 🎉
Advice about going slower is good. It's also to do with your frame of mind. Try and relax, keep your arms loose and your head positive. Don't worry, you can definitely do this.
Thank you! I need to put my positive hat on as my head is the first to give up when my legs might have a bit more in them. ☺️
Exactly. It's surprising how much influence your head has on your feet! Good luck, think positive.
Make sure to be hydrated, slow it right down, then when you're struggling and would like to stop just slow it down some more until you feel more comfortable. It doesn't matter how many tries it takes you, just keep getting out there and you'll come good...I promise 👍😊
Thank you so much for the encouragement! Planning to give it another go again tomorrow and will slow it right down ☺️
You will succeed in the end, dont give up , you have made it this far so you can do it,have a rest and then go for it!!!
Thank you for the encouragement! Determined to do it so won’t give up!
Week 4 was THE WORST for me. I know you can push through this, because you had the courage to start and I can promise you that week 4 is exactly where you get your strength.
just about to start W4
Just completed W4 with a 5k..!
W4 in the bag eventually 
Very large lady - W4 🤛 
W4 R3
