Week 5 run 3

[Nicky2603]

Just completed week 5 run 3 and struggled. I just wanted some advice shall I do the whole week again or shall I just repeat run 3 until I can do it. I was fine with the other 2 runs.I think it is mind over matter. Also do you definitely need a rest day?

[Beatlesforever Graduate]

Well done, that is such a milestone! 🎉🖒 I personally wouldn't repeat a run unless I didn't manage to complete it ☺

[Nicky2603 Graduate in reply to Beatlesforever]

It was hard and I walked for a couple of mins. I don’t know if it’s the fact it’s 20 mins. I am going to run it again Friday. I am loving this experience.

[Beatlesforever Graduate in reply to Nicky2603]

It is fantastic, isn't it 😄 yeah, have another go at the 20 minutes, maybe speed up the warm up walk and slow down your running pace, that's worked for me in the past ☺ good luck on Friday, you got this! 💪🍀

[Knightrider_28 Graduate]

Hi, perhaps you trying too hard, if you did the other 2 days then you can do this, defo you need the rest days, as your body needs to recover as this is all new to your system.

Try knock it down a bit pace wise remember its not a race and we are all different, long as you move one foot in front of the other you will be fine.

Depends on which PT you use on the app, but I find Laura and Jo the best with great tips.

I have posted a post on mind over matter, take a look see what you think.🙂😷🏃‍♂️✌

[Nicky2603 Graduate in reply to Knightrider_28]

Thank you I will

[John_W Graduate Ambassador]

1. Did you complete it?

If yes, congratulations and move on to W6R1

If no, repeat.

2. Struggled? In what way? What was difficult? How was your breathing when you stopped to walk? Out of breath? Did you feel you could carry on jogging? (Note I said JOGGING, cos that's what you should be doing. Sounds like you were going too fast.)

3. S L OW D O W N

4. Yes, you DEFINITELY need the rest days. You're a beginner, your body won't be used to regular running for another year or so and you can get injured very easily.

[Speedy60 Graduate in reply to John_W]

Agree with every word!👍

You don't get fitter when you run - you get fitter on the rest days between your runs. After your challenging run, your body will be busy making adaptations to prepare you for the next time you face that challenge. If you don't take the rest day (or days), you won't benefit from the adaptations, ie. extra fitness. Worse than that, your muscles will still be tired and damaged and you will risk injury.

Good luck 👍

[AlMorr Ambassador Graduate]

You can repeat any runs or week's if you wish when doing the course, I would advise you to take a extra day off running and rerun run 3 of week 5 a little slower than you did today, good luck. 👍 🏃🏾

[Jell6 Graduate]

My mantra " only repeat what you don't complete!"

So if you managed 1 and 2, just redo 3, but go slowly.

You are ready for this!.

And yes, you do need rest (repair) days, but you can do low impact exercises on them.

[Nicky2603 Graduate in reply to Jell6]

Great advice I will go slowly.

[Dtay1978 Graduate]

Excellent, first big run in the bag 😊

[Tendance]

I did an extra five mins warm up walk before this run, I think it really helped me. Also new playlist if you listen to music! Good luck!

[Gwyrdd Graduate]

Yes, you must have a rest day, and sometimes two.

Please do not be tempted to do consecutive days. The experts think that your muscles etc need 48 hours to heal themselves, so be fair to your legs...you can walk , bike or swim though. I have been told that you need to have been running for a year or two before you change this plan.

If I were you, I would repeat just one day and then carry on to next week. For no reason we tell ourselves something is tricky then we start to believe it is so. I am no expert, but I would then kick this week away and have a lovely fresh new week next time.