Week 4

[Couchfunky]

Hi everyone I’m currently on week 3 and about to do third run tomorrow but looking at week 4 I’m a bit worried that it really ramps up! Also is it really bad to do runs on consecutive days? I have done it a couple of times when I have been too busy with work and haven’t been able to fit it in. Thanks. Looking forward to a scorching bank holiday weekend 😊😎🏃‍♀️

[CouchDweller]

Hi I’m on week 4 at the moment, doing my 3rd run today. I did a couple of earlier runs on consecutive days, however I wouldn’t dream of it now, my breathing and not my legs suffered most in the earlier weeks, now it’s my legs so I need the day of rest in between. It is possible to burn yourself out and stop progressing. Week 4 is definitely achievable. I was worried about the increase so went as slow as possible and I did it. Week 1 is definitely the hardest of them all. If you’ve made it this far, the plan is working for you, just have faith in yourself, enjoy it and good luck!

[Couchfunky Graduate in reply to CouchDweller]

Hey Couchdwelller well done for doing a week 4 run. And thanks for the advice. I won’t do anymore consecutive days. Maybe I got luck as it was the earlier runs. And I’m very slow!

[IannodaTruffe Mentor]

When you run the impact creates microtears in your muscles which repair and strengthen on your rest days, not while running. No rest means no repair, no strengthening and so increased injury risk.

This is covered in the guide to the plan healthunlocked.com/couchto5... along with many other topics, including a link to a post about mental approach to the plan.

Trust the plan.

Enjoy your journey.

[Couchfunky Graduate in reply to IannodaTruffe]

Thanks Iannoda I’ve just read it and it’s really interesting. I will check out all the links too.

[Jell6 Graduate]

Don't worry about fitting the runs into a 7 day week, see it as SlowLoris does, as stages, so 3 runs in 8 ,9 or.....days. then move on to the next stage.

It really isn't worth risking an injury, they're easy enough to pick up when you follow the programme!

Enjoy it, take care 😊

[Couchfunky Graduate in reply to Jell6]

Hi Jell6. That’s a good idea! I liked the idea that it had to be done in a week as it made me do 3 in 7 days but I will think differently now.

[LeeU Graduate]

Don't worry too much about the next week, just take it slow and steady, let the program do it's work, trust it and you will get through the runs.

With regards to running on consecutive days, don't, as already mentioned you need to recovery time to repair microtears in your muscles (these tears are natural and how muscles grow and strengthen).

Ignore the weeks part if you want, imagine it says part or section, a week on C25K could actually be spread across multiple real weeks due to life, work and family commitments.

[Couchfunky Graduate in reply to LeeU]

Hey LeeU. Thanks you. What’s your view on doing every other day? As a plan anyway. Def work will get in the way. I’ve taken this week off to enjoy being at home so will have time to do the plan.

[LeeU Graduate in reply to Couchfunky]

You can run every other day if you wish, again, the program is broken into weeks so people understand it and can track their progress easier (I believe anyway).

I normally run Mondays, Wednesdays and Fridays, this allows me to change the days around depending on work, the main thing is as far as I'm concerned, I needed running to become a habit, set days, to help with the structure, etc, I sometime do end up running Monday, Wednesday, Friday and Sunday if I know I'm off somewhere that hasn't got a treadmill.

Just take it carefully and enjoy your progress though, you are doing great, don't try to rush it just yet.

[Couchfunky Graduate in reply to LeeU]

Thank you so much for the advice really useful.

[abitwobbly Graduate]

You're doing great, well done for finishing Week 3! As for Week 4, I felt the same, so I did another Week 3 Run 3 but made it slightly harder so I didn't feel such a leap into Week 4. There's no rush to get to Week 4, it's all about getting there comfortably, however long that takes. Definitely read the guide by IannodaTruffe, it's got loads of helpful tips. You might like to use your rest days for strength exercises or non impact activities, which will help kick-start your body into recovery, as well as keep you progressing on your fitness quest 😊

[Couchfunky Graduate in reply to abitwobbly]

Hi abitwobbly. That’s a really good idea. I might be another week 3 but ramp it up a bit. I’m loving being out in the countryside.

[abitwobbly Graduate in reply to Couchfunky]

Yes, me too, I love the countryside 😊 I'm not keen on road running and I'm hoping I don't have to resort to treadmill in the colder/wetter months 🙄