Week 4

[Maddietmoo]

I've tried wk4r1 3 times now and still failing it 😭 losing motivation fast 😭😭😭

That last 5 minutes kills me 😭

[Buddy34 Graduate]

You're not failing . Take a rest day and try again go slow and slower again . Make sure you're staying well hydrated, still 2-3 litres per day and not just on run days. You can do this and we will help you. Good luck 😊😊

[AlMorr Ambassador Graduate]

By running run 1 of week 4 three times, you have actually completed week 4 as all the runs in that week are the same, however, you can repeat any runs or weeks until you are satisfied before going on to the next week.

When you repeat run 1 of week 4, which I found the most complex week of the whole course with all the different times for walking and running, do the runs a little slower than you have done up to now.

[RunningMigster Graduate]

Yep, I'm with everyone else here.

Slow down! If you're going a little faster than a walk, then you're doing it.

You got this, just take it nice and steady

[Womangolfer Graduate]

You have not failed, that’s a word we never use. Agree with everyone else, go slow and slower still. You will get there. Please don’t give up you can do it!

[Alast]

Hi Maddietmoo. I've had a few goes at W4R1 and like you have found it a big shock (not that I found W3 easy!). The first time I got to W4 it coincided with an upcoming holiday, I did a couple of incomplete (from hereonin called 'practice') runs before completing it once (because I finally slowed down enough to run for 5 minutes), then didn't do anything for over 2 weeks. When I tried again I struggled (going too fast again), but I already have the mindset that I am going to complete this, but in my own time, if that means repeating runs yuntil I've managed 3 in a row, or even dropping back a week to re-build my stamina and more importantly, my self confidence, then I will do. Currently, 'life' and Christmas preparations are combining with my (OK I'll admit it) apathy and I've not been out again for a couple of weeks. I am not giving up though, if I can I will get myself out whenever I can, running either W4 or W3, but starting the new year I will be back on track, getting myself out there 3 times a week. Don't give up and don't despair. I read a statistic on here a while ago that apparently the largest proportion of people who decide to stop the C25K course, do so in week 4 or 5. I've never been one to conform or follow the herd, and I bet you're not either. Why not do as I plan, if week 4 is too much at the moment, re-do a couple of week 3 runs, you've already done those so it shouldn't be a problem. Then, when you're ready hop up to week 4 and carry on. Blimey, when I started I could only string a couple of 60 second runs together but I've already busted week 3 with 3 minute runs. Good luck with your progress and have a great holiday!

[Speedy60 Graduate]

Check out Japanese slow running on YouTube. You just have to be technically running, speed doesn't matter.

[IannodaTruffe Mentor]

Are you following the advice on pacing in the guide to the plan? healthunlocked.com/couchto5...

You should be jogging at a pace at which you can speak full ungasping sentences as you run......if you can't, you are going too fast for your current fitness level.

Please read the guide, it is full of tips.

[Leosmit Graduate]

Just to encourage you to keep at it, see all runs as practice. I’ve read on here that no run is wasted - it’s all about building up your time and your distance. Doing the ‘incomplete’ run has added to your time running and your overall distance covered. Keep going!

[MrsIzzyWizzy Graduate]

Stick with it! The first time I attempted C25K it took me from January to June. That was running three times a week. I was in bed with a cold for a week in February and it took me a month to start running again. Then I had to go back several weeks and repeat them. Lack of confidence in myself meant I repeated several runs but I kept going. I did my first parkrun ever in June then three weeks after that I twisted my ankle. I had to rest for about six weeks which then took me back. See the pattern here? I run but I run like a snail, I keep going even though I’m slow. Even if you’ve repeated a run, that’s ok. Have confidence and try the next one. If it’s too hard drop back a run. It doesn’t matter how long it takes you to finish the plan, just keep getting out there and running. Go for it!

[Run46 Graduate]

Your not failing Maddie, you're just getting your running legs stronger...every run is a win 🏃‍♀️

Try taking it even slower than you think you can, take an extra rest day or two, you'll get there 🙂👍

[Torkyfinlay]

Good for you keeping at it