Week4 grrrr!😡

[JH4321]

I haven’t managed any of week 4’s runs! Can’t sustain the 5 minutes - should I do week 4 again losing my confidence now😒

[Banglesdebelle]

I've really struggled with week 4 too, so decided to repeat it, and yesterday i made it to the end of the first 5minutes for the first time! Still struggled with the second 5 mins, so I'm going to have another couple of goes before moving to week 5.

[JH4321 in reply to Banglesdebelle]

Think I will need to do the same - I think I need a week 3.1 🤣🤣

[Banglesdebelle in reply to JH4321]

Yeah try not to let it get you down - keep thinking back to week 1 and how far we've already come!

[JH4321 in reply to Banglesdebelle]

That is true! Focus on the positives 😊

[Oldman_runclub]

Just repeat week 4, because, if you look carefully this is about building your stamina over time not how fast you can run. Your pace when you set off maybe too fast. Just slow down to a snails pace. I did that, as well as listen to the coaching, I am on week 7 now and I have managed to get from just about running from 1.5 minutes to now just today finishing a 25 minute nonstop run. You can do this. Just get you technique right. 👍🏾

[JH4321 in reply to Oldman_runclub]

That’s is probably the case, I also haven’t fully sorted out my breathing into a steady rhythm so I need to sort that too!

[Emcg51]

Yes keep practicing til you make it, every run helps get you there. Slow your running down even more than you think possible, and speed up this walks to get your heart pumping oxygen ready for the runs. Don’t feel down, I have repeated some runs more than once too. Good luck 👍🏻

[Cockneymick Graduate]

Hi do wk 4 again mate, I'm on week 6 now, you need to complete those 5 min runs before progressing. Don't lose confidence, most important thing is that you're going out there every two days and giving it your best shot, if it takes 2 or more repeats, so what? You're still exercising regularly and will eventually do those 5 mins and the progress on to even longer rubs. 🏃‍♂️👍

[John_W Graduate]

What´s going on? Why the struggle? What´s making you stop?

[JH4321 in reply to John_W]

I think it’s pace and breathing - don’t feel I can go any slower already very very slow

[John_W Graduate in reply to JH4321]

JH4321 If you´re out of breath, that suggests either you´re going too fast, despite what you think, or you have underlying conditions that are limiting you. That could be asthma or maybe your weight (no judgement here if weight is an issue)

Have you watched this?

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[JH4321 in reply to John_W]

It’s defo my weight and my lack of stamina!

[John_W Graduate in reply to JH4321]

Your stamina will improve with every session. Slow down as per above video.

The important thing is NOT to give up. Do NOT give up.

DO.

NOT.

GIVE.

UP.

[Caroline44]

Don;t worry about it! It's just your body getting used to running. I think couch to 5k is a guide, everyone's different. Repeat the week & you'll get there. I didn't used to be able to run to a bus stop, and I can run half an hour now fine, even if I've not done it for a while. It is so well worth it, a 30 minute run does wonders for my stress levels. Keep going!

[JH4321 in reply to Caroline44]

Thanks that’s what I needed to hear 😊

[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.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

For help with mental approach, read this healthunlocked.com/couchto5...

The runs you need to crack are those in W4, not W3, so why go backwards.

You can do this if you do it slowly.

Enjoy your journey.

[joena27]

Keep going, I couldn't do the 3 & 5 min runs to start but kept going & I've just done the 1st 20min run. Got 2 10min runs today them 25min from then on!! Never ever did i think i could run 20min but did, especially when i thought the 5min had beat me!! I think week 3,4 have been the hardest!! Please keep going, repeat the eeek & you'll get there!!

[SandraY1 Graduate]

Welcome. Read the link from IannodaTruffs has lots of great information. The weather is getting warmer. Have thought of doing your sessions earlier in the morning if possible, when it’s cooler.

You need to bring out the inner snail 🐌 or tortoise 🐢 so that you can complete the session. Maybe you could try the Japanese slow running technique. Video on YouTube.

Good luck, you can do this.

[JH4321 in reply to SandraY1]

Yes I will do that - it was definitely too warm for me today so I need to bear that in mind for future efforts! Thanks 😊

[Jak66 Graduate]

Hi - I struggled with Week 4 as well - I did an extra session which my son timed for me doing 2 mins & 4 mins twice to make the step from Week 3 to Week 4 a bit easier - so added my own Week 3.1.

I think cracking the 5 minutes is the key to the whole programme - keep trying and you will do it - good luck 👍