Week 4 run 2.. distances

[Mrswoody22]

Well completed wk4r2 last night an noticed I’ve slowed down a lot more this week with the additional running added in to make sure I run all the way when I need to. I haven’t really gained much distance though this last week or so. Is that normal as such? Felt a bit deflated as I am really trying since I’ve started this. I’m proud I’ve got this far... I know I’m not half way through yet but just asking 😊 x

[LeeU Graduate]

Ignore the distance part, focus on the time running, if you have to slow down to complete a run then do that.

Pace and distance will come, don't worry about that.

Just take everything slow and steady, get your breathing down pat, trust me on this one and then, once you have graduated and completed your consolidation runs you can start working on distance, pace, etc.

Set yourself a few goals, short, medium and long term for instance, don't beat yourself up if you don't hit them, celebrate when you do.

At week 4 mine were something like:

Short - Complete the program

Mid - Run for 5k

Long - Run for 45 minutes

You'll be surprised how quickly you change this goals as you hit them and move along.

[Alast]

Well done for now completing two of the Week 4 runs. I'm feeling strong envy now having (just and eventually) scraping my way through W4 R1 a couple of times last year and then grinding to a halt, I have now re-started and have just completed W2 this morning. As LeeU has said, don't worry about the distance. Unfortunately, by calling the course C25K it leads us to believe that at the end of Week 9 we will all be running 5K, when in actual fact the aim is to run for 30 minutes (irrespective of distance). I'm sure that as time goes on you will gain speed, and with that will come distance, but for now you must concentrate of going slowly so that you can make it to the end of each running time. I know it's easy to feel deflated (been there, seen that, got the 'T' shirt) but wait a moment, you have now achieved loads. You've dragged yourself off the couch and got yourself running. You've progressed through Weeks 1, 2 & 3 and are almost at the end of Week 4, blimey that is a heck of an achievement! Keep on keeping on and think back to how you felt when you started compared to how you feel now when you've run the first 60 seconds of your runs, I bet you're feeling much better at that stage now?

[motherduckling Graduate]

Yeah, this program is called couch to 5K because it is catchy, but it is really a couch to 30 minutes running. And most of the advice on here is to go slow, and then slow down some more - and it is good advice! The important thing is to keep going for the time specified - pace and distance can come later.

I started out only going around 3.4km in 30 minutes, these days I am over 4k but have yet to get 5k in under 30 minutes - and there is nothing wrong with that - we are all still laps ahead of everyone still on the couch!

[IannodaTruffe Mentor]

You are pacing yourself sensibly, as any self respecting runner does as duration increases, so relax, forget about distance covered and enjoy the journey.

[PurpleFish59 Graduate]

My distance didn’t start to go up until I think the last run of week 6, so at week 4 I think you’re doing fine. You’re completing the runs and that is all that matters! I graduated in October and I’ve never done a 30 minute 5K, very few do when they first start out.

[Speedy60 Graduate]

Totally agree with everyone else. Ignore your speed at least until after you graduate. I still cant run 5k in 30 minutes, and my never do so.

Good luck

[Redvic97 Graduate]

Well done for slowing down in order to run for the time allotted 👍🏻Like everyone has said don’t worry about distance. This is all about building the stamina to run for 30 minutes. On my last run (I’m on W9) I slowed down as I was sure I wouldn’t last if I didn’t. At this stage I’m not interested in how far - I’ll build on that when I’ve graduated.

Keep running and remember the mantra that you’ll see on here time and time again... slow and then slower. Happy running 😊

[layzellm Graduate]

I'm in exactly the same place as you, W4R2 completed, and my distances are dropping, despite the amount of running per 30 minutes increasing. It does feel disappointing, but I am finding that I trust the other people on here who assure me that it is normal and to just keep on completing runs. Ignore the distance...

Also, I'm trying to think of the 9 week program as more than a "start -> finish" course. The 9 weeks is just the start! Hopefully we will feel such a sense of achievement, a massive confidence boost, and new feeling of success that the running will become a new regular activity in our lives. I know that personally, I have tried to get fit/diet/give up smoking etc a million times. Even getting this far is actually an achievement for me! I am absolutely determined to complete this course in a way I have never been about my other 'get healthy' initiatives. (Have given up smoking btw)

I am also learning patience. Everything I have done in the past has ended up disappointing me, or being completely unmaintainable. Crash diets on 500 calories p/d, or working out EVERY DAY! Must get fit NOW! 1 week later, agony or hunger pangs, and it has all gone to pot. This is a steady state improvement... I am running for longer every week. It is challenging, but attainable & maintainable....

Anyway, I don't mean to hijack your thread, but I hope you can look at what you are doing, and realise that you are truly succeeding at this! You have chosen to change your life... and you are doing it! How many people can say that!?

[Alast in reply to layzellm]

I've just re-started C25K after scraping into Week 4 a couple of times before running out of steam before Christmas. I've just looked back at my Map My Tun traces and see that from initially starting and up to the end of week 2 the distance I travelled increased. By Week 3 I was having to run much more slowly in order to keep going for the 3 minutes and Week 4 even more so. So it looks like this is a natural progression. The aim is to be able to run non-stop for a set lenghth of time, hopefully speed & distance will come later. Good luck with this and let us know how you get on.