Scared to leap to week 5!

[Voodoorunner]

Hi all. After some of your thoughts/advice please.

This is my 2nd attempt at c25k (completed it about 4 years ago) . I'm now 4 yrs older (52), and I'm loving it so far.

However, I'm not rushing myself this time due to suffering with lower back pain, & I've just had to take a break after shoulder surgery. I'm now up to week 4 ( 2nd week in a row),but two things worry me.....I don't feel ready to take the leap to week 5...the runs suddenly ramp up in length! & also I feel I am running so slowly, averaging 12ish minute miles.

Any advice? Or should I just jog on & step up to week 5 eventually?

Thanks in advance

[islandrunner Graduate]

Well, 12ish minutes per mile, is 7:30 per KM. I ran my 10k last friday at 9:00 per KM.

Ran today at 8:30 mins per KM and I consider that my good pace !

So speed is relative.

Anyhoo....

There's no need to rush the weeks, but sounds like you can step up to week 5. As someone else pointed out on here, the biggest step up is week 3 to week 4 in terms of minutes running. Week 5 isn't much more running, the runs are just more joined up.

You can always try one, and step back if you need to.

[Voodoorunner in reply to islandrunner]

Thanks. It's the first run of each workout that nearly kills me! Just managed the 3 mins today, but had no real problem with the last 5 min run.....so it's the thought of the first run being 5 mins that "scares" me!

[IannodaTruffe Mentor]

I think you need to read this healthunlocked.com/couchto5...

Every W5 workout is actually shorter than those in W4........there is no giant leap.

If you do a search for W5R3 you will find loads of posts with similar worries to yours, but also an equal, if not larger number, from those who "can not believe" what they have just done.

For lower back pain you would be well advised to do core strengthening exercises.

You can do this.

[Voodoorunner in reply to IannodaTruffe]

Cheers for the reply. I'm aware the wk5 workouts are actually shorter, it's the first run being 5 mins instead of 3 mins that concerns me......I start weakly & finish strongly so the first run being 5 mins (& uphill) bothers me!

Oh & two lower back operations years ago hasn't helped with the back pain!😏

[islandrunner Graduate in reply to Voodoorunner]

In that case, do it, and when you hit 3 mins, turn around and run the rest of the 5 downhill. then proceed back up the hill during the walking bit.

[Voodoorunner in reply to islandrunner]

Wicked!!!! .....why didn't I think of that?!!!

[Grannyhugs Graduate]

I’ve just graduated 10k averaging slower than you. At this stage you shouldn’t be thinking about speed or distance. Time is the only thing that matters. Move onto w5 before you talk yourself into it being a problem. Go slower if you need to, speed can be changed at any time. Today I did short hill run at 7min/k whereas my 10k run was flat at 8min/km. be happy with what you do at each run and move on. Happy running

[Voodoorunner in reply to Grannyhugs]

Thanks for your reply. I know you're right, and I will do wk5.....but it just FEELS like if I run any slower I will stop altogether!

[Grannyhugs Graduate in reply to Voodoorunner]

Trust yourself, you could start at what you feel normal and slow gradually have fun, this isn't a punishment 😀

[Beachcomber66 Graduate]

Agree with all of the above. Keep it really slow and focus on running for the allotted time. I worried about Week 5 run 3, but got on with it anyway. Such a sense of achievement. Oh, I was 66 when I did it. 👏👏👏👍

[Voodoorunner in reply to Beachcomber66]

Thank you, I appreciate your reply....a two minute increase in the first run of the workout from 3 to 5 minutes, & uphill, is the bit that bothers me!

[Beachcomber66 Graduate in reply to Voodoorunner]

Hills; my every other day adventure. I just slow down and shorten stride, lifting up my knees a bit more than usual, and go up them not worrying about how slowly I am going. Good stamina builders 😊

[Jell6 Graduate]

Well, I quite like a 7.30 km, I used to bust a gut trying to go faster all the time, but asked myself why?

I imagine that you are doing this again for your health and fitness. You will definitely get stronger and fitter, and maybe faster but it's the first 2 that count 🤩

[Voodoorunner in reply to Jell6]

Thank you. I appreciate your input. I'm sure I will get fitter, maybe a bit stronger....but I won't comment on the faster!......can't get any slower though 🤣

[Buddy34 Graduate]

It's totally up to you but I'm sure you're ready for wk5 but you can repeat any runs or weeks you like. Also slow running is what will get you to the end of each run. Good luck 😊😊

[Voodoorunner in reply to Buddy34]

Thanks. It's really the increase from 3 to 5 minutes on the first run of each workout that bothers me.....I normally finish each workout with a strong 5 minute run. (Perhaps coz its downhill!)

[johnm12 Graduate]

Firstly. We have all been there! Ianodatruffe is ( as always ) spot on. The programme is really progressive, I'd just advise to slow down if its feeling too hard, and take an extra day rest too if you feel you need it. You will surprise yourself on speed at some point once you are fully addicted to this running lark. It just seems to happen as we get fitter. Looking forward to hearing the shouts as you graduate.

Lower back pain seems quite common with runners. I did have it for a while when I started and did some stretches I was given by a physio years ago which helped a lot. Might be worth getting some advice on that too.

Look forward to more news!

[Voodoorunner in reply to johnm12]

After living with the pain over the last few years I know it's a case of listening to my body & not doing too much too soon. I did complete the c25k a few years back but spent the next 3 days bent over barely able to walk! Any sport I do now, has to be moderated (mountain biking, over 50s football) and my trail "running" is no exception.

I am actively trying to increase core strength too as I'm aware my core could be stronger!

[johnm12 Graduate in reply to Voodoorunner]

Ah OK. That must be difficult. Sounds like "Gently Bentley" is the way to go!

[Voodoorunner]

Thanks for all your replies & help chaps & chapesses!....I appreciate all your input.

I WILL convince myself to start week 5, and once I get through that first 5 minute run I'm sure it will be plain sailing!

Watch this space.....I will let you know how I get on! 👍🏻

[IannodaTruffe Mentor in reply to Voodoorunner]

Just to prod you a bit further, have you read this about mental approach ?healthunlocked.com/couchto5...