W4R3/W5R1

[CharlieRunner]

Hi, I did W4R3 on Wednesday and it nearly finished me off. I completed it without stopping but was nearly sick at the end. I’ve done my best at embracing my inner snail, so much so that I think I could walk faster. But I’m not sure what to do next. I found it so hard should I repeat the week? I find the thought of W5 terrifying! I still hate running ☹️ but am determined to do this! Any advice or success stories for the stage most welcome! Thank you 🙏🏻

[HappyNoodle Graduate]

👏🏻👏🏻👏🏻👏🏻🥳👏🏻👏🏻👏🏻👏🏻

Congratulations on your achievement so far. You can definitely do week 5 but if you would feel more comfortable re running week 4 do it. I usually started a run thinking if I don’t finish it I’ll go back but have been lucky and always managed to get through. I have a meal replacement shake before I run as I run early and this really helps me to have a bit more energy. I also feel like I walk faster than I run but that’s okay.

Whatever you do will be right for you. Good luck

[CharlieRunner Graduate in reply to HappyNoodle]

Thank you! It’s interesting to hear what you eat before a run as I’ve wondered whether it’s best to run empty, or after a light meal.

[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.

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

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

Before you decide whether to tackle W5 straight away, read this post about mental approach healthunlocked.com/couchto5...

Enjoy your journey.