Week 3 to 4

[jol1pjl1]

Did anyone think that the jump from week three to four is a big one.? I managed it but only just but week three I found quite easy tbh!? Maybe just the way I was feeling??🤷🏻‍♂️

[Oldfloss Administrator Graduate]

Well done you.. each run does follow the next...even though it may not feel like it Each week building on the one before..

Keep it slow and steady,,, and keep posting!

[Roxdog Graduate]

Runs can feel different for so many reasons. Well done - it isn't all easy but that's the point - to challenge yourself, so as long as you completed the run you're ready to move on! Keep it nice and slow.

[jol1pjl1]

I really was at the end of my limit. Felt great to finish it but I am aching this morning and wonder if I will recover enough before next run tomorrow. Can you repeat a week or is that been defeatist!???😏

[AlMorr Ambassador Graduate in reply to jol1pjl1]

No that is not defeatist, you can repeat any runs or week's if you wish to.

[RunningMigster Graduate]

You did it! Well done.

If you're feeling really achy, there could be a number of reason.

Primarily, going to fast, not hydrated enough and not doing any after run stretching.

And one of those could be the cause.

I also found that getting gait analysis done at a proper running shop and then buying recommend running shoes made a huge difference.

But, if you feel you need it, take an extra day rest. Absolutely no harm in that at all. There is no reason at all not to repeat a run. Many do until they feel confident enough to move forward. But it sounds like you are in a position to maintain your momentum and move on.

Happy running

Mig

[Alast]

The jump from W3 to W4 is the biggest in C25K, a lot of people (including me!) found it quite a shock. Trust the programme, every run is designed to prepare us for the next one but for me, W4 (which I have only just completed) was when I finally started to really understand the 'slow down and then slow down some more' instruction. As Mig has said, there are no laws against repeating a run if your feel that you want to, but also as he said, you repeated it so there may be no need. Probably best to take an extra rest day, do some extra stretching and make sure you're properly hydrated before going out again. Whatever happens, please let us know how you get on.

[IannodaTruffe Mentor]

Each week steps up the demands and not always in the most obvious ways.

Well done, you did it.

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

Good preparation and a positive attitude virtually guarantees a good run.

You might find this post about mental approach useful healthunlocked.com/couchto5...

If any run is tough, just slow down.

[Wenderwoo Graduate]

Well done! You completed it so be proud 👍😁

[MrWomble Graduate]

Don't forget to stretch before and after! Before - active, after - static. I really do think that it helps with the aches. That and a hot bath!

[jol1pjl1]

Well I completed week four last night. It must be true how variations in your current situation affect you runs dramatically. First was a killer, second was quite easy and last nights was pretty difficult too. I took the advice of hydrating myself and had a few bananas also a few hrs before my run. I’m finding running on soft ground better for my legs also.

It’s also amazing if you can switch off and distract yourself, how much easier quicker the time passes by.

C25k is great and the only thing I have found that keeps me going but If I have one criticism it would be that the celebrity should have a separate voice over for each day as opposed to each week.