After a disastrous 1st try on Thursday for week 4 run 1 ...I took on everyone’s advice. Gave it a days rest as suggested. I must admit I was a little nervous this morning. I knew what was ahead - 2 five min runs plus a 90 secs. Set out to the park nice and early, there was a slight nip in the air but I thought that might be to my benefit! Cranked up the music and I set off! I’m not going to fib...it was tough, half way through the last 5 min run those niggling doubts began to rise. Suddenly, Michael’s voice kicked in and said. “You’ve got this only 1 more minute left” Well I suddenly got a 2nd wind and finished the run. Very, very happy with myself! Thank you to everyone who responded to my post last week with positive encouragement to continue. Look out week 4 run 2 I’m coming for you!!! 🤣
Post run update: to failed run week 4 run 1 - Couch to 5K
Post run update: to failed run week 4 run 1
Well done 😊😊
I did my first run of week four yesterday I had to stop for a moment during first five mins and during 90 seconds as I was running up a long slow hill. I got to the top when she said last five minutes so it was my biggest elevation. I felt like I had failed but had already done 1.6 miles at this point so I ran on and off down the hillside to my car and felt better about it. Anybody else who like me, can’t keep ridgedly to the programme but can go further ? I realized I wasn’t hydrated enough too. How do I run five minutes without a break?
Slowly? If you want to slow to a walk, take a break by running as slowly as you can. As long as the movement is a jog, it counts. When you feel better. you can speed up again.
Oh I was really slow but I can’t keep up the stamina on the five minute sections. I don’t bounce, I run slow and do the breathing like advised but have to stop. Maybe a different route will help but I’ll have to drive off the mountain I live on to find a flat space five miles away. I’ll probably have to repeat week four too
Living on a mountain might explain everything! Still I did the programme on the flat and then had to learn hills later, so that was a struggle too. The other tip I have seen on here, is to run up the hill as far as you can and then turn and run down for a minute, and then when you are recovered turn again and run up. That might help you to keep going.
You're doing really well doing the whole session uphill. Makes a huge difference when you're still building up your strength. You need a good technique and a strong core. So, one easy answer is to turn around and run downhill for a while, then turn back up for the walking intervals. Or slow down further, or find a flatter place to run until you are strong enough to manage the hill (this is what I did). The best way to support yourself when you are running uphill is to squeeze your abs and glutes (or, in other words, clench your buttocks😬). And try taking smaller steps.
And you didn't fail, it was a run!
Fantastic. Thanks, that might help me. I was trying to go further distance wise but retracing may be the answer. X
Good luck!
There is nothing at all about distance in the programme (apart from the name, haha). I've knocked around this forum for over 8 years and can confidently say that an awareness of distance run is generally (not 100%) UNhelpful whilst doing the programme. (I can appreciate that it is hard to ignore something as straightforward as getting to the top of a hill)
I live on a very steep hill and hard surfaces disagree with me so I do get myself somewhere else to run, but I find that on a steep slope just tiny steps which may not move you forward much are just as good for building up that mental 'just keep going' stamina (and cardiac function)
Good luck, you can do this!
Well done. Wow! 5 minutes running. I'm on week 2 so that sounds a lot. You got this 👍
Well done Annie! Michael's voice is so reassuring, I know just what you mean 😊
As soon as I hear my music dip..I know his voice is coming! I find his voice really relaxing.
Very good, well done!
Fabulous. Well done you.
Well done you! I felt EXACTLY the same at week 4. And the first run...wow. I found the first 5 min run so hard. But thank god for Michael. I sometimes say to myself “come on Michael where are you...talk to me!” And he eventually does and I power through. I actually did week 4 twice because I found it so hard. But I am now on week 7 and can pretty confidently run for 25 mins... something I NEVER thought I could do. Xxx
I can’t envisage week seven it seems like years away but I’m not giving up. Thanks for all the encouragement. I already feel better about myself. Cheers guys
Well done, now kick those nerves into touch, they don't help.
Have you read this healthunlocked.com/couchto5...
You can do this.
Well done 
Congratulations on doing the first run on Week 4. Psychologically it is a tough one and did so well over coming it. Graduated on Friday from C25K whilst using a treadmill and did my first 5k outside. Tough but good. Remember when I was on week 4 and graduation seemed a million miles away but hey you can do it and continue with the positive mental attitude
Well done
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