Deadly Week 4

[Diego372]

So... the program was going smoothly at first and I was surprised I managed the 3 minute run in Week 3 without any problem. Then I tried week 4. This is the first week where I felt like I was ready to stop but I just slowed my pace more and more till I got to the end 😬

Is it better to keep trying the same run over and over to improve my pace or should I just carry on with the program, slowing my pace every time it gets harder? Idk, it just felt like cheating to slow down.

[Margatio Graduate]

Personally I trusted the programme as your body tends to adapt to the new challenges you are setting. You dont have to go at a set pace so just do what's comfortable and you'll see improvement week on week until one day you'll amaze yourself with your ability to run 10, 20 and then 30 minutes without stopping. Good luck

[Diego372 in reply to Margatio]

Thanks! I was so amazed that I managed just 3 minutes and felt fine after 😂 30 would be something else!

[ninky3 Graduate in reply to Diego372]

You will keep amazing yourself and hit 30 before you know it! Just remember it's about distance not speed so go as slow as you need to to complete the run. You can do it!

[Walker-not-a-runner]

I am on week 4 for the 3rd week as struggle and week 5 is such a jump not sure if doing the right thing but don’t want to give up either xx

[Lula375 Graduate in reply to Walker-not-a-runner]

By the end of week 4 I was actually looking forward to only doing 3 x 5mins in week 5 because I was finding 3, 5, 3, 5 to be such a struggle. However, I’ve just managed run 2 of week 5 and I got there (with a slower pace but meh). Give it a go, you might be surprised 🙂

[Diego372 in reply to Walker-not-a-runner]

That was my exact thought process, If im struggling with Week 4, i will crumble on week 5. But im going to give it a go, i wont know till i attempt it.

[Hidden]

Move on to the next run. How is it cheating to slow down? If I run 5k, it is at a faster pace than if I run 10k. You are finding your sustainable pace; the pace that enables you to finish. This will get better as your stamina and fitness improve.

Trust the programme; you are only cheating if you are still lolling on the couch

[Diego372 in reply to Hidden]

😂 Thanks! I think what i meant by "cheating" was not keeping the same pace throughout. but as you said, its better to slow down and complete than to go back to the couch 😂

[Speedy60 Graduate]

This word 'cheating' always interests me. It suggests there is a rule book somewhere that we should all be following. The programme requires you to move forward in a running motion - both feet off the ground during your stride. Any 'rule' about speed is in your mind, not in the programme! Go as slowly as you like; in fact, go as slowly as you can. That way you will make steady progress and reduce your risk of injury at the same time.

Personally, I would only repeat a run if I hadn't actually completed it the first time, but again, it's up to you - it's your journey.

Good luck 👍

[Diego372 in reply to Speedy60]

Yep, I think the mental block is the biggest thing holding me back. This week was the first where I actually had to check my phone to see how long I had left, and when I saw it was still not even half way through the 5 minutes I almost stopped.

To then keep running and complete that days run i think helped prove to myself that I can do it.

I think thats good advice, to repeat only if i fail. Thanks!

[Speedy60 Graduate in reply to Diego372]

Ah, I love that - you 'almost stopped' but you didn't! You smashed it and proved you can do it.

Go you! 👊

[RunningMigster Graduate]

Well done for sticking with.

And, absolutely move on when you've completed a run.

This is not a race. Pace is irrelevant. Don't even worry about '5k'. The real objective of the program is to get you running for 30 minutes non stop.

Once you graduate, you have all the time in the world to focus on pace 'IF' that's what you want to do. By then, you might decide that distace is your interest more than pace.

Slow but sure. Keep at it.

Mig

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

As a runner you have to pace yourself to complete a run..........a 5000m runner does not go at the same pace as a 100m runner.

Enjoy your journey.

[Diego372 in reply to IannodaTruffe]

Thank you! and thanks for the link. I'm going through it as we speak.

[Magellan Graduate]

Slowing down is not cheating. The point of C25K is to be able to run for 30 minutes non stop, and that's an achievement no matter what speed you do it at. Every time anyone - including experienced runners - steps up the distance they are going to run or the time they spend running, they do it at a slower pace than the previous runs.

If it feels 'too' slow, don't let that bother you. Running slowly is a good form of exercise, and plenty of experienced runners go for jogs as well as runs. Your pace will pick up as you get used to longer distances anyway. Don't push your pace while you're still pushing yourself to increase your time spent running, thinking about speed can come later.

Enjoy Week 5. It really is a good week.

[Diego372 in reply to Magellan]

Thanks for this, i think my issue was trying to maintain the same pace throughout and I definitely wont be able to do that and complete the run.

I think the whole reason the idea of repeating came in to my mind was when I saw Week 5 😂. right now I'm dreading it! i think if i go through and complete week 5, mentally the rest of the weeks will become easy.

[Dtay1978 Graduate]

If you can keep going carry on😊