Struggling with Week 4

[Becs98]

I started Week 4 on Monday and for the first run I completed all of it apart from the final 30 seconds of the second 3 minute run.

Then I went out Wednesday and completed the whole thing, felt so happy and thought that was it, I had done it once and the next time would be easier.

Nope, went out this morning and I was absolutely rubbish. I'm so annoyed with myself because 3 out of the 4 running segments I ended up walking at around the half way point.

I don't know why it happened, I thought mentally I was focused and feeling confident from the previous run. It was the first time I'd been out in the morning so not sure if I'd eaten enough for breakfast to get me through? But now I'm feeling so rubbish about it and wish I'd pushed on. Think I'm going to restart week 4 again until I've successfully completed all 3 runs. But I also found that this morning my legs were feeling so heavy and my ankles almost completely seized up from the first 5 minute run onwards.

[Sar9 Graduate]

Maybe consider just having a small snack like half a banana and some water before a morning run and then having breakfast once you’ve finished.

If I run in the morning first thing, I’ll always run on an empty stomach - make sure I hydrate and eat well the day before. It seems to work well. I imagine running on a full belly wouldn’t be great! How’s your body supposed to cope with digestion and running!! X

[Scarletsunrise]

Hi Becs98

I also recommend eating a banana or something and a glass of water before running in the mornings. It also matters more what you are and drank the evening before when you go on a morning run!

It could just be that you need longer to warm up in the mornings (from the description of feeling heavy legs) especially if you felt later you could've done more.

Also sometimes we all just have bad runs. Sometimes it's in our head, sometimes it's our body, sometimes it's the moons alignment of Jupiter or whatever other random notion you fancy.

Dont let it bring you down, you know you've had a good run. If there is an obvious thing try something different next time, but dont get too bogged down figuring it out! Bad days happen, and whilst attributing it to the wrong pants might make us feel like it's something we can fix it's probably not the pants. Just like when youve been sleeping next to someone who snores for years and then you have a difficult nights sleep and the snoring drives you nuts.....its probably not the snoring that's keeping you up.

Anyway long story short. Dont worry about it. Everyone has bad runs. If repeating the week will give you more confidence do that, if it will make you feel held back dont.

[UnfitNoMore Graduate]

Don’t beat yourself up over it... not all runs are the same. With intervals I always try to run the first couple deliberately slower than my usual pace. Heavy legs could be a sign that hydration is an issue, it takes a couple of days to fully hydrate, so it’s an all day every day thing.

When I do a morning run, I always make sure I take time to relax, and have a little of my usual morning brew before I go out. It took me a few gods to get used to running early though... I’m not a natural morning person (big understatement according to Mrs UNM 🤣) so these runs are still rare for me.

Put this run into perspective, it was a lot more running than you were doing a couple of weeks ago... you’re progressing nicely, just chalk it up as a practice run and enjoy taking it down next time.

[Alast]

Hi Becs98, until recently (Monday morning to be precise) W4 was my nemesis, I gave up in December because I couldn't do it, but re-started from W1 last month. I admit I did have a 'practice' of W4 R1 last Saturday where I could only manage 4 in the first 5 minute run, but with a slight pace adjustment (in the usual downward direction) I did the whole thing on Monday & Wednesday mornings (and hope to complete the week tomorrow). The step up in regard to overall running time from W3 to W4 is the biggest in the whole of C25K, so unless you are a super-athlete it is going to feel difficult. For me too, the increase in running time does place a bit of a psychological barrier in my head if I let it, and that is very counter-productive. I'd advise that as well as all of the hydration advice you've already received that next time you go out armed with the knowledge that you've already done this, and really slow your pace right down. I'm sure that you will then do this again it won't/shouldn't be easy, but you will do it.The grin on my face from completing R1 on Monday was only just fading when I replaced it with a new one of Wednesday and I'm looking forward already to reading all about how chuffed you feel after your next run!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on pacing........slow down.......and many other topics.

Enjoy your journey.

[Becs98]

Thank you for all of your support and advice everyone! Went out yesterday and got through the whole run... yay! I think I was definitely starting off too fast before and pushing myself too hard to run a fast pace in the first segment which then meant by the second run I was already suffering but yesterday I got the pacing right and felt so much better!