Any tips for week 4?: I’ve just completed week... - Couch to 5K

Couch to 5K

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Any tips for week 4?

jomurray1981 profile image
6 Replies

I’ve just completed week 3, which was just about ok - by the third time, I found the first 90 secs run easy, the first 3 mins run surprisingly not bad, but the repeats of both of those a lot harder. I kept almost losing my footing (my balance is not great and my knees also a little weak) and just couldn’t get my breathing right. Am slightly dreading running for a while 5 mins, as I just can’t imagine being able to! Any tips?! Especially for not ending up flagging so much by the end like I did this week 🥵

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jomurray1981 profile image
jomurray1981
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6 Replies
Buddy34 profile image
Buddy34Graduate

Great for completing wk3. You sound as if you need to slow down, that will help with your footing and breathing. Wk4 will be great as all the runs up until now have prepared you for it. Good luck 😊

UnfitNoMore profile image
UnfitNoMoreGraduate

Keep that pace down and believe in yourself... you can do it.

Balance and weak knees would benefit from some good strengthening exercises and core work on your rest days.

Great job on the first third of this... enjoy beating the 5 minute challenge

jomurray1981 profile image
jomurray1981

Thanks for the advice! I saw on another post that the NHS strength and flex podcast was great for rest days, so I’ve downloaded that - hopefully will help!

Twinkle9 profile image
Twinkle9Graduate

Big hugs, you will get there just take it slowly and put a smile on your face.... it really helps, I try and go the same route mostly so you know when you get to 90 second 3 minutes etc and I say to myself only 2 more minutes to 5 I can do this and you will x

IannodaTruffe profile image
IannodaTruffeMentor

If you read the guide to the plan healthunlocked.com/couchto5... you will find advice on pacing, minimising impact, stretching after every run and also a link to a post about mental approach..........do not dread any run........negativity does not help.

You can do this.

MrsCDN profile image
MrsCDNGraduate

I dreaded each new week, and struggled with the longer runs initially, but surprised myself as the weeks passed, just slow it down if necessary, the programme works. I’ve never run, but some how it does all

come together.

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