This whole time I’ve been chugging along, challenged but enjoying my runs. Then came week 4.
I first tried it last Monday on a track. My knees were hurting and I had to stop mid way through the first 5-minute run. I took a few days off (i usually run MWF), iced it, and tried again last Friday on a treadmill (where I usually run). I completed the first 3 bits of running, but had to walk halfway through my last 5 minute run. I didn’t feel terrible about it and just hoped for a better run next time. Went for a long walk on Saturday (rest day) and ran again Monday. My Monday (treadmill) run was TERRIBLE. I felt like I could barely make it through the second 3 minute run, and had to walk for about 30 seconds in the middle of my second 5 minute run. Didn’t make it to the gym on Wednesday like i normally do, then ran again today (track) and felt the same way!! I barely made it through the first 5 minute run and had to walk during the second one.
I know I know, slow down, but I really have slowed down. I realized I did the first few weeks too fast and have slowed down significantly (from 5.5mph to 4 on the treadmill). I ran on the track today hoping that without the numbers in my face, I’d be better able to find a good pace and stick with it, and I do feel that I was slower than ever before but I still found myself out of breath and needing to walk.
I guess I’m just looking to see if others found week 4 as hard as I’m finding it. I’ll keep at it until I can do it, but each time I’ve done it so far I’ve gone in thinking it would be at least a little easier after the prior run and so far that has not proven true 😫 it’s discouraging! for the other weeks I have found that each time I do it, it gets a little easier, but week 4 is really hitting me hard.
It’s supposed to be beautiful out on Saturday for my next run, so maybe that will help 😆
Written by
mayberunner
Graduate
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If you are out of breath and your legs ache then you are still going too fast, when on the track practise and see how slow you can go, i remember trotting round indoors and laughing at the slowness but it worked i can run and run without getting too puffed out
That’s why I tried going on the indoor track today instead of the treadmill... I think I have a hard time going slow on the treadmill because I worry about what others will think. I will try to slow it down even more. My weekend run will be outdoors and sunny hopefully which would be a first for me during my journey 😆
Have you watched the japanese slow running video on youtube? do watch it it explains everything and as i said i practised in my home and it’s only a small flat so was very slow
The recommended pace is based on your fitness levels, not numbers on a machine or what other people are doing..........you need to be able to speak clear, ungasping sentences as you run.
Hydration, restedness and nutrition are also crucial.
You will find that every week has difficulty for some......you have to work within your physical limits.
An unfit individual cannot just bolt on hard physical exercise to their lives without making proper preparations.
I am struggling with week5 but i did repeat week 4 at least once to give me hope. If you are struggling with aches though you may need to do more strengthening exercises. Keep it up. You’ll be ok
Pay attention to your breathing - it's your best indicator of the amount of effort you're putting in. Your effort level should be 'easy' and your breathing comfortable throughout. if you're unable to chat then you're going too fast.
Well done for getting started on Week 4, that is the biggest step up in overall running time from the previous week in the whole C25K programme. It sounds to me that you've got a couple of things causing you problems here. First of all, as the others have said, I think you are still running too fast, it took me until W 4 to really start to accept this philosophy. Running has nothing to do with speed, as long as both feet are leaving the ground at the same time, you're running. Running alone it is hard to gauge the 'being able to hold a conversation' advice, but until I slowed right down, I realised that I was gasping for breath. (To help control my pace I have a metronome app on my phone set to 138 BPM and always keep pulling my pace back to try and match that). When Laura tells me that it's time to 'slow down to a walk', my pace hardly changes. The second issue I think you have is a 'case of the nagging doubts', (something I too have suffered with)! Going into Week 4, knowing it's 'a biggie' and thinking you're going to struggle. (If I think I can't do something, I soon prove myself right by failing at doing it!) I first started C25K last September, struggled through things got to Week 4 and then (for a number of reasons) ran out of steam and stopped in early December. Back then I thought I was preparing myself by looking ahead to see what was coming up next but in reality, I was spooking myself by doing that!I re-started from the beginning in mid-January and have got to W5 R2 with only one practice run (W4 R1 - my Nemesis). This time I am really forcing myself to heed the advice to 'slow down and then slow down some more' and to 'trust the programme & not look ahead, each run prepares us for the next one'. As I said, apart from one little glitch (where I'd had problems before), I have managed so far to complete everything. I am really convinced now that the biggest challenge in completing C25K is mental. Unless you have a physical problem/injury if you are struggling to run for the correct length of time, because you have aches or are out of breath, you are simply going too fast. If you doubt that you can do it, you will prove yourself right! Just take it really slow, trust the programme and believe in yourself and I think you'll be OK.
I did it! Just finished it with no walking breaks for the first time.
Running outdoors on a trail seemed to do me good - luckily, the weather is looking warmer this week and I can hopefully keep this up. Obviously that’s not why I was able to finish the run, but it sure did help my mood - running a billion circles on a 1/6 mile track in a stuffy rec center can be a bit of a bummer. The only downside to this outdoor run for me is my muddy shoes!
Thanks you all for your advice and encouragement. In other changes, i put on a 140 bpm playlist I found and really let myself go slow and ignore the other people around me. Now that I know I can do it, I’m feeling much better about going for week 4 again.
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