Week 2?

[Kevf41]

Hi everyone, Due to be starting week 2 of runs tomorrow, however I haven't managed to do the full 60 seconds of running in week 1, managed first 5 runs but last 3 have been 30-40 seconds instead of 60,so should I re do week 1 till I'm running every interval or go straight on to week 2? Any help would be appreciated.

[PippyBear Graduate]

Hi Kev, that’s great you managed to do the first 5! I personally would repeat any runs you couldn’t quite finish. I made the mistake of going onto another week when I hadn’t quite completed the previous and then kept failing the next. I then went back and repeated it, really slowing down my runs and it was surprisingly smooth sailing! It might be that you’re going too fast on the first few - take it really slow even if it feels too slow! There’s a reason why interval running is important to master and any repeated runs simply improve your endurance and stamina 😊 keep going but not too fast and you will be so pleased when you’ve achieved it!

[Kevf41 in reply to PippyBear]

Thanks for the advice, hopefully tomorrow I will manage all the 60 second runs! You may be right about me running to fast, I'll try slowing it down. Thanks again for the advice!

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

You need to complete each session fully before moving on......this a training plan building your stamina, not a tick box exercise.

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

Enjoy your journey.

[GoogleMe Graduate]

When you say you've not been able to run through all the run segments of the Week 1 session was that the first, second and/or third times? That will determine how many times you need to redo that session in full before moving on.

A few tips which may help (in addition to checking out the FAQ as IannodaTruffe says):

1) consider slowing the walk as well as the run. For both it is all about keeping moving in a particular way, not pace.

2) focus on doing whatever it takes to keep going, develop that mindset. If you are struggling, sometimes a long breath out can help, as can smaller steps, even if you are pretty much running on the spot. I feel it is more useful training, if you really cannot sustain a running motion through the run segment, to walk the rest of the session, rather than do the thing of running a bit of successive run segments. You will have a much clearer marker for progress then (and frankly if you are able to run a bit of a successive run segment you could probably have have completed the one before in full, you're not utterly spent)

It took me a lot of attempts to crack week 1... never needed to do an extra session for the rest of the programme though. I recently re-did the programme after 8 years (haven't stopped running) and Week 1 was still tough!

[Runningwarrior Graduate]

Hey! I also had to repeat week one fully as I couldn’t manage it all. I’m so glad I did, I had to do one extra run in week 2 but after that, I managed all of the runs first time! I’d highly recommend that you repeat them until you have completed the full runs, it helps to prepare you for the next week!

[Fifitrixiebell73 Graduate]

I repeated week 1 as I struggled to reach 60 seconds too. Now on week 4 and not had to repeat any more, so far 🤞🏻

[Kevin41 Graduate]

I think it’s worth repeating and like others have said slowing down rather than stopping. Easier said than done I know but it does get easier as you manage to convince yourself of your capabilities!!

[hamit Graduate]

Look up Japanese slow running on YouTube. It has helped myself and many others get through the first month.

[Tinytears60 Graduate]

Heyyyy 👏👏👏 everyone starts somewhere so well done!

It’s not a race ... go at your own pace and if I were you I would stay on week 1 until you can complete... absolutely no shame in doing that! A minute sounds easy until you do it... I couldn’t believe how difficult it was initially but you will do it!... completing the weeks give you the confidence and ability to progress through! Loads of support on here too - I didn’t find this until week 4 🙈

Let us know how you get on 🏃🏽‍♀️👏

[Running_Giraffe Graduate]

Just repeating what's been said already but definitely slow it down. I felt like I was walking faster than I was running at the beginning and even on some of my runs now I basically go through the motion of a run at the speed of a walk.

I didn't think it was possible to go any slower when I was gave the advice to slow down. Also I found my music was too fast a beat and making me run quicker to run to the beat. Its silly but listening to some slower beat songs helped me too

[SJ44 Graduate]

As an unfit non-exercise oldie of 64, the fact that I came back this morning from Week5R2 (2 x 8 minute runs) and completed them, means that you can absolutely crack this! Keep repeating until you do it - you will be filled with such a sense of satisfaction!

Japanese slow jogging (video is great) has helped, avoiding thinking too hard about how to breathe, listening to 70s playlists, and boxing away any gremlins that say "stop", and slowing down even more, all help.

I definitely couldn't do 60 seconds -and must have repeated that about 5 times before moving on.

You set the pace- no hurry.

[Kevf41 in reply to SJ44]

Thanks for suggesting japanese slow jogging. Managed to do all 8 60secs runs today. Total time is lightly longer and pace was slower but considering I could only manage 5 of the 60 second runs before, its a step forward. 👍

[Kevf41]

Thanks everyone for the motivation. I'm heading out for my run soon and you guys have been a great help, hopefully my run today will be the best yet!