Week four worries

[Millwall151]

Hi everyone,just finished week three and after looking at what's ahead in week four I am worried that I am not going to be able to make such a big step up in amount of time running,any advice greatly appreciated

[wrenage1]

Well done for completing the first 3 weeks.

Running C25k, I discovered, is a lot about overcoming negative thoughts ( which has also had an impact on other areas of my life!). So my advice is to run slowly, so that you could have a conversation while running. This was the best advice I had. Then tell yourself you can do it ( even if you don’t believe it, it helps).

You can do it. Post here when you’ve done it!

[Millwall151 in reply to wrenage1]

Thanks for your advice

[Hidden]

You will be ok. Week three sets you up nicely. Steady away and you really will be fine! Just keep steady and hydrate well every day. You will get there.

[Shadowlight166 Graduate]

Honestly I thought this every single week from week 2 onwards and now I’m on week 8. My only advice is as others have said slow down, even if you feel stupid cause you’re running so slow it doesn’t matter cause once you’re used to running for a longer time at the end of the programme you’ll be able to speed up slightly if you want to. Good luck!

[John_W Graduate Ambassador]

You have nothing to fear but fear itself. This is a head game... you need the right mindset. The program is designed for people for next to no fitness, the clue is in the name.

You achieved Week 1 because it´s designed to be done from a fitness level of ´couch´. You managed Week 2 because the fitness gained from Week 1. Week 3 was achieved by the fitness built up in Week 1 and Week 2.

2 mantras for you:

- every run you´ve done prepares you for the next one

- the body is ready but the mind maybe less so.

Hope that helps!

John

[Millwall151 in reply to John_W]

Great advice thanks

[Frissels Graduate]

My husband (73 with asthma) and I (64 and obese) did Week 4, Run 1 this morning. I haven’t run that far (or anything like that far) for over 40 years. I don’t think it’s possible to run any slower than we run, but we did it. Keep a positive mental attitude and trust the programme.

[Millwall151 in reply to Frissels]

Well done to you both

[silly-socks]

I really had to slow down my pace for week 4 after struggling to start with, it's barely more than my walking pace but I'm still jogging!

Taking slow deep breaths helped keep this steady slow pace.

I also made a playlist of my favourite songs to keep my mind occupied and away from worrying about the time remaining.

I moved onto week 5 today and it felt really easy after finding my snail's pace last week!