I’ve just attempted my first Week 4 run and it was horrible! I completed the first 3 minute run but after that I couldn’t complete any of the other runs without stopping every 30 seconds or so 😂🤦🏻♀️
I’m staying positive because despite it taking me almost 1 hour to complete this run (because I was walking so much) I still ran for 16 minutes today and I’m counting that as an achievement. I’ll definitely have to repeat Week 4 but there’s no rush - 4 weeks ago I wasn’t even running!
Did anyone else find this week really hard? Or does anyone have any advice??
I love that you're staying positive although the run was a struggle today. If you need to, repeat Week 3. There's no need to always strive for more with every run. Like you say, you weren't running at all 4 weeks ago, so even your progress thus far is brilliant! There is no rush to complete this programme or keep running for longer.
Do you think anything could've contributed to how your run went this morning?
Take your time and keep up that positive attitude!
thank you! I’ll definitely repeat week 3 if I struggle as much as I did today during my next run 🤩 there’s no rush 👍🏻 there wasn’t anything I can think of that effected my run I felt fine it was just my lungs 😂😂
Some runs or some weeks are better than others, it really doesn't matter. Take your time, repeat runs if you need to, as long as you don't give up you're winning.
Weeks 3 & 4 for me were my hardest of them all. I only found this forum on my 2nd go of week 3 and realised I was bouncing when running so my knees were sore.
The kind admins on here shared the Japanese slow jog and that was the lightbulb moment that enabled me to graduate. That and huge amounts of self positivity! Think 🐌 slow running then slow it down more and tell yourself you can do this.
The only advice I can give, and it’s advice that I’ve been given, is slow down. Pace yourself and breathe. Don’t concentrate on the time of the run. I found that I was going too fast and was burning myself out. Once I slowed down and controlled my breathing it became a lot easier.
I’m the same as you, I wasn’t running at all before I started the C25K program. You’ve made amazing progress so don’t be too hard on yourself. Enjoy your days rest and get out there on Friday. Even if you feel you need to repeat runs don’t look at it as stagnation or going backwards. Look where you were 4 weeks ago. You can do this!! 💪🏻
thank you!! next time I’m out running I’ll be sure to listen to your advice and force myself to slow down because I do struggle with pacing so that’s probably the issue 😂
I think it's been covered already, but I would just second the advise to slow it down! The Japanese slow jog technique helped me too! Week 4 is when I.started to really feel things ramping up, but once you slow down it all feels so much more possible! By the time you reach the final weeks you won't feel so slow and will realise that somewhere along the line you started to become a runner without even realising! You can do it!!
You know what I absolutely LOVE about this post..?
Your positivity!
You’re gonna smash this programmed and yes!... well done... you did still do 16 minutes of running! 🏃🏽♀️👏👏👏
Worth celebrating..
slow down even when you think you’re going slow... I found my new slower slow!
It works
Well done! 😀👏👏
You can read back on some of my posts - I found some weeks really challenging - I post after every run and it’s really good to be able to look back and see progress.. the people on here are amazing and they helped me so much
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.
Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.
Take heart, Lemony_Holly (Love the name by the way). Week 4 is a step up and the fact that you carried on says so much about your motivation. Well done. Just keep repeating but slower until you achieve it...but you probably need distraction. Maybe music or a podcast to listen to and keep your mind off the time. Start the music then the Couch24k app. It will interupt when it needs to but try and focus on the words of the song or the beat. Hope it helps...we are all with you on this. Keep posting and tell us how you get on. 🙋🏻♀️👀👣
I listen to "Run pod" regularly with Jenni Falconer and I have listened to "Happy Place" with Fearne Cotton (they are a bit old though.) Let me know if you find and others. 👣🏃🏻♀️
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Week 4
Week 4 run 1
Week 4
Week 4 - HELP
Week 4 ! 
