So I did week 4 run 1 today. I managed to complete it but the last 5 minute run nearly killed me. I felt like I was going to pass out/throw up afterwards.
The first three sprints were ok but I think the lack of recovery time (only 90 seconds) between the 2nd 3 minute and second 5 minute run was just too much for me. Given how hard I found it would it be better to add a bit of extra recovery time into the run to make it a bit easier or should I just carry on with it as it is given that I did manage to complete it. Is it a bad idea to push yourself to the point where you feel light headed?
I also didn’t enjoy this run at all. Where as I’ve felt amazing afterwards during all the previous weeks. Not looking forward to my runs the rest of this week at all. Anyone else found this week difficult
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LizzieMcNoodle
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I totally agree with this - you absolutely don't need to be 'sprinting', to start with it is fine to be doing a very, slow, gentle jog. It's going to be really tough as the intervals get longer if you're going too fast. There is no such thing as too slow on this programme (you can always go slower, even if you think you can't!) so start slow and be mindful of keeping yourself slow throughout the run, perhaps with a sprint in the very last minute or two of the run if you feel like you want to. The key to completing the programme is to be able to jog for 30 minutes. There will be plenty of time for speed later.
Good luck with Week 5. It sounds like if you slow down, it'll be a breeze.
First three sprints? Are you pushing hard in them?
The plan has been carefully devised... and some see it as extending the running week by week, the other way of looking at it is that walking is being removed week by week... both are valid, and both are pretty important to how the plan works.
On the plus side, you got over that finish line, so I can say great job. Obviously being feint and nauseous at the end isn’t the best way to be finishing... and both are often a sigh of running too fast.
Have a read of the guide to the plan for tips on how to run this healthunlocked.com/couchto5.... The most important part is to be running at conversational pace... that’s what will build your fitness. If you’re giving it max effort on each interval you’re not doing yourself any favours in the long term. Here’s the science behind that mensrunninguk.co.uk/top-fea...
Remember, you’re training to run 5k, which is a distance event, and a far cry from a sprint.
Welcome to the forum... I hope the above helps... you can do this, just relax, run nice and slowly and enjoy your journey
Others have said good stuff, you might also want to consider slowing your walk as well as your run. A big part of what people learn from the programme is how to cope with the psychological side.... and not catastrophise about a disagreeable run. It's just one run. Especially if you make sure you've enough fluid and fuel on board and take it slowly, maybe pick a different route or location, the next one might be another amazing one. Or meh. Or you might not complete it in full. Doesn't matter.
And don't waste any mental energy arguing/fiddling with the plan!
Hi, I wonder if you are going too fast? It’s just that you called the runs sprints. I have no idea really, but I’m about to start week five and I think the wanting to throw up and feeling like passing out might be to do with speed. I’m very slow- just keeping to the recommenced gentle jog- couldn’t go any faster anyway!
You cannot give up now. Im on week 3, so all the joy of week 4 to come. If i feel like you do next week, id repeat the runs of week 4 till i manage to get through it. Dont ignore the signs of how you felt. Just do it again, make sure u drank lots of water before, run very early or late to avoid the heat. Just repeat week 4. 😉
I'm curious, why are you sprinting? What's given you the idea you have to go quickly? Are you a gym-bunny? When was the last time your did any jogging/running?
" ... the last 5 minute run nearly killed me. I felt like I was going to pass out/throw up afterwards.
"
>>> I'm not surprised! You know that Usain Bolt doesn't 'sprint' for longer than 20 seconds, don't you? So why are you attempting to do something that not even elite athletes do? Are you trying to injure yourself?
".... Is it a bad idea to push yourself to the point where you feel light headed?
"
>>> Yes. A very bad idea. A really really bad idea.
Whatever idea you have of 'running' in your head (and it's clearly very very fast) - now is the time to completely forget that and start thinking >>> JOG <<< cos that's the way to do Couch to 5k, especially if you're coming from the couch
You should aim to finish each running segment feeling like you could carry on. So... nice and easy, nice and relaxed. Your breathing is not strained at all. You can talk quite comfortably - a 'conversational' or 'chatty' pace. Feeling like it's almost no effort at all.
Have a look at these videos which should give more idea:
Thanks everyone. Sounds like I’m running too fast. I did try and slow down for this one but obviously not enough! Definitely couldn’t hold a conversation!
I think it might be a bit of a fitness thing as well as I’ve not exercised (except for lots of walking) for about 16 years (since school). I’ve read that how quickly your heart rate recovers is related to fitness so it sounds like my heart rate was right up there at the end and that the short walks weren’t enough for me to recover. I don’t think I’ll push myself to that point again after reading some of your posts/links.
It was also really humid and I don’t deal well with heat so that might have been a factor.
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Week 4 Run 3 
Week 4 Run 1 was awful!
Week 4 Run 1
Week 4, run 1 ❄️ Brrrrrrr
Repeated week 5 run 1
