W4R3 completed today, but I've found all of these runs really hard work. The two 3 min runs have been fine but I've struggled with my knees with the 5 min runs, with the back of the knee aching considerably. I've managed to push on and complete all the 5 min runs (with thanks to Michael's encouragement) but any thoughts or suggestions on what I might be doing wrong would be appreciated. With work and home life commitments, I'm only managing to run on Friday and Sunday, and wondered if the larger gap between runs is having an impact?
That said, my breathing is improving and I've completely impressed myself by actually getting this far! Not sure if storm Ciara is going to let me attempt W5R1 on Sunday but will certainly have a go.
Written by
BlacksmithsGal
Graduate
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If the actual process of running is tough, then just slow down...........oh yes you can go slower.
Slower pace will reduce the impact on your knees, as mentioned in the guide to the plan, along with other tips on minimising impact.
Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.
There is also a link in the guide to knee strengthening, which I would recommend to all new runners.
Thank you, I'll build the exercises in. I have learnt to slow it right down from a fast start in W1, but not sure how I can slow it down any more beyond dropping to a walk ... but I'll have a go. Im certainly hooked on the programme so want to keep at it!
I had knee problems earlier on too. I did the knee strengthening exercises recommended with the program. I’m sure someone will post a link to them. They really helped.
I too really struggled with week 4 but decided to give week 5 run 1 a go telling myself that I had already run for 5 mins twice. Gave it a go last night and when I started to struggle on the third run told myself to slow down and got through it. I am sure that mentally I speed up in orderto get it over and done with but speeding up only means that I am out of breath and more likely to fall. Learning the hard way that it is mind over matter. Just needto get through the rest of week 5.
I usually just get out twice a week. I found the longer rest days worked for me - I just viewed it as extra time to be ready for the next run. And hopefully to have more energy! The early weeks are tough - this sounds weird but it does get easier with the longer runs. I’m in the consolidation phase now and I still think the first weeks of C25K were the toughest. So, keep at it - you’ll be super pleased with yourself.
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And that’s week 4 done! 
Week 1 done (in 4 days)
On Week 2, finding it hard :(
Week 8 - finding it hard, no longer enjoying it :(
Week 4 day 1 - done!!
