W4 R1

[ShellClarke1870]

Wow I thought last week was bad until I tried this one yesterday, I am not sure how I am going to get through the next 2. So glad I am doing this on a treadmill in the privacy of my own home so no one sees me when I get off and looking like a beetroot and sweating profusely!!!

[IannodaTruffe Mentor]

Well done, but if you are struggling slow down.

You need to be able to speak aloud, clear, ungasping sentences as you run. If you cannot, you are going too fast.

This is set out in the guide to the plan healthunlocked.com/couchto5...

[ShellClarke1870 Graduate in reply to IannodaTruffe]

I would still be walking if that was the case!

[IannodaTruffe Mentor in reply to ShellClarke1870]

If you can't breathe fully, then you cannot supply the oxygen to your muscles and you will tire quickly.

It doesn't matter if you can walk faster than you jog, but you do have to be able to get full breaths.

[Sadie-runs Graduate]

You will get through it! The previous week prepares you for the next. And as running is so much in the head, just keep telling yourself you WILL do it - you’ll be surprised at how massive a difference mindset makes. 😁 I take it you are running nice and slow? Well done on your progress so far. 👏👏👏

[ShellClarke1870 Graduate in reply to Sadie-runs]

Hi Sadie-runs my warm ups are at 5.8km as a brisk walk and then running/jogging at 7km, if I went any slower I may as well be walking.

[Sadie-runs Graduate in reply to ShellClarke1870]

An average pace of 7km is not that slow, trust me! 😂