Should I repeat week 4?

[Rilke]

I finished week 4, not easily but managed it. Then for various reasons (mostly laziness) I haven’t managed a run for over a week. I feel like the small gains I made in my fitness levels have already decreased and I’m frightened I won’t cope with the dreaded 20 min run in week 5. Should I repeat week 4? Feeling anxious

[jb071991 Graduate]

Yes, take it at your own pace. Go back and do week 4, it’s not like you are trying to get ready for the Olympics 😀 an extra week now will help you complete. If you go to week 5 and get disheartened you could end up walking away from it for good. Keep going you’ve done great to get to this point

[Rilke in reply to jb071991]

Thanks so much for replying and for your support. Means a lot

[Speedy60 Graduate]

First things first: don't be anxious. Easy to say I know, but what's the worst that can happen? You'll do a bit of walking where you should be doing a bit of running, end up calling it a practice run and trying again another day.

Usually you don't start to lose fitness for two weeks of inactivity. If you think it will help your confidence, repeat the last run of week 4. On the other hand, you may surprise yourself on week 5, especially now the weather is a bit cooler. It's your journey, your decision. Either way, it's a win/win for your health and fitness. Think of everybody here virtually cheering you on. 🥳 Good luck, and let us know how you get on.

The only runs you regret are the ones you don't do. 👍

[Rilke in reply to Speedy60]

I love this advice, it’s replies like this that help me keep going. Thank you so much. Feel empowered!

[IannodaTruffe Mentor]

As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running, so you will be fine to move on.

The psychological challenge is the one you need to crack........"dreaded........anxious"

Of course you can repeat W4, but why go backwards?

What is the worst that can happen?

Stepping outside our comfort zones is empowering and you are ready for W5 as this breakdown points out healthunlocked.com/couchto5...

You can do this, if you believe you can.

[Rilke in reply to IannodaTruffe]

You are absolutely right, I over think and worry rather than just getting out there and doing it. Think I look for excuses to stop because I’m frightened I’ll push myself and then fail. I will work on my headspace and trust the programme to deal with my fitness. We need another app for sports psychology! Thanks so much

[Speedy60 Graduate in reply to Rilke]

You don't fail until you stop trying!👊