About to do Week 4... scared

[ReservoirJogs]

I don’t know what has me so worried. I ran a 5k last year so I know I have it in me but, after a knee injury, I stopped running for a while. I decided to start C25K again to build strength. It also really bugged me that I never completed the programme before I got hurt and I want to do it properly this time around.

My husband has joined me this time which is great for motivation. He does run faster than I do though which is tricky as I find myself going faster than I should to keep up or feeling deflated if I can’t.

We have just completed a repeat of W3 - R3 as it is BOILING hot today and I didn’t think I could hack a step up while melting. I’m also a little scared of the jump to W4 as I know it is the biggest change/increase of all but we are definitely doing it next time. Any advice welcome!

[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 minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Don't try to keep up with your husband...........he either needs to slow to the pace at which you can hold a conversation, or run on ahead.

If you are scared of any run then read this about mental approach healthunlocked.com/couchto5...

Relax and enjoy your journey

[ReservoirJogs Graduate in reply to IannodaTruffe]

Thanks for the tips - I do tell him to run on but he is too nice to leave me in the dust and my ego may also be playing a role 😆

[Hidden in reply to ReservoirJogs]

I did that with my son ..when we did Ben Lomond...we ended up swapping boots...His size 9 for my size 5 ...long but funny sorry...I lots both big toenails 😆😆

[Hidden]

Just your own thing...I'm doing this remotely with my daughter..no way I can do as she is doing...but good we are doing each run our way..keep going ⭐

[ReservoirJogs Graduate in reply to Hidden]

Thank you! Great idea doing the runs together remotely. I wish I’d thought of that for my sister.

[Hidden in reply to ReservoirJogs]

I don't wake her up...as I run at 6..we have been a massive support to each other...I was at a BBQ on Friday ..so missed Saturday and the 20 mins...so it pulled me in sharp to be together the start of week 6. Normally I would elect that slide...Today she didn't want to do it so when she sent I'd done it she shifted herself ..all good stuff

[silly-socks]

I found week 4 a big step up and struggled to make it through the first two runs. However I got through it and really enjoyed the final run of the week. For me the key change was to slow it right down, as much as I could. Sure, I'm able to run faster, but I can't sustain it at the moment.

I also took an extra rest day and hydrated extra well before the 3rd run, and kept up with my post run stretches. I'm sure it all made a difference.

You can focus on speed after you've finished the programme and built up your stamina, for now you're doing a great job steadily building up your fitness again!