Week 4 Run 3 done

[Feltip]

Completed week 4 💪

It was hot this morning at 8am when I left, the field I run on had a slight breeze but it was just hot air 🤪 so thought I'd really struggle but it was ok, only in the last 5 minute run did I find it really hard with the heat but no way was I stopping not on the run 3

Week 5 next week 😳 slightly scared about this one

I just need to remember how far I've come, how I struggled in week 1, how I can't quite believe I'm preparing for week 5 how I actually look forward to my morning runs. Will try to keep my positive mindset going into next week

In the mean time, enjoy the week end ☀️😁

[Instructor57 Graduate]

Well done , yes it's warming up early !

I was out at 6am 😂

You are doing so well with this , don't be afraid of week 5.

You can do it .

Just keep believing and staying positive .

You have already come a long way , I remember how you said you felt when you started this !

Trust me, we all felt the same 😁

You will have the biggest smile when you smash week 5 ! 😁👍🏃

[Feltip Graduate in reply to Instructor57]

Thank you, I know I cant believe the first time I tried this I gave up without getting past week 1 and now here I am approaching week 5

It's this place I'll tell ya 😁

How are you doing, still injury free ?

[Instructor57 Graduate in reply to Feltip]

Doing ok thanks , not free of the injury yet, but it's still slowly getting better , it's uncomfortable to run so just another challenge I guess !

Still managed the 30 minute run of week 9 run 1 this morning though 😬

[Feltip Graduate in reply to Instructor57]

That's so good you still managed your run, I bet you're pleased, graduation is in touching distance 😁

[nowster Graduate]

I was where you are last week. I found W4R3 difficult. The lousy weather last week didn't help. I've just done W5R2. It's all possible.

You may find W5R1 easier than the one you just did.

[Feltip Graduate in reply to nowster]

Yes I've looked at the runs in week 5, all different, should be fun!!

Well done, week 6 is looming for you

[nowster Graduate in reply to Feltip]

I've just realised I'm now just over half way through the timetable. It's all downhill from here. (Figuratively. I wish it was literally.)

[PhoebeJane Graduate]

Amazing! Keep going. The further you get into this program the more it’s about the mindset is what I have experienced. Just did w8r2 this morning and it’s the positive thinking that got me there. You can do this, you have already done the hardest part which is getting off the couch 💪

[Feltip Graduate in reply to PhoebeJane]

I cant stress enough the positive mindset, in fact I tell anyone that will listen to me 🤣

Good luck in finishing week 8

[Dorian1 Graduate]

I am only on week 3 and i am looking at weeks 4 and 5 and feeling confused, it looks like week 4 is 16 mins running and week 5 is 15, while the week i am on is only 9 mins, am i missing something?

[anthony_jeannot Graduate in reply to Dorian1]

The times of the running intervals escalate pretty dramatically week-on-week but the overall time out tends to decrease, so you start doing longer runs (per interval) but less of them.

I think this is likely a way of managing people's muscular, cardio and mental ability to run longer distances.

Remember week 5 changes every run, and I think is largely about getting you ready to run that 20 minutes without intervals in run 3 mentally.

[Dorian1 Graduate in reply to anthony_jeannot]

Thanks, am really surprised by that escalation in week 5.

[anthony_jeannot Graduate in reply to Dorian1]

You're gonna smash it🙌

[Dorian1 Graduate in reply to anthony_jeannot]

It seems like most people do, so i maybe need to be more positive and less scared.

[nowster Graduate in reply to Dorian1]

Week 5 is not when the big increase happens. That's already happened in Week 4.

The mixed runs in weeks 5 and 6 are all about building up stamina.

Weeks 7-9 are about consolidating on what you've achieved and extending it gradually.

Week 4 adds 7 mins of running over what you did in Week 3. Week 5 gradually adds 5 mins. Week 6 gradually adds another 5 mins. Week 7 adds no extra running time. Week 8 adds 3 mins. Week 9 adds 2 mins.

[Dorian1 Graduate in reply to nowster]

To be honest i am surprised week 4 isnt a series of 4 minute runs with 3 minute cooldowns, but the programs seems to work, so i will ignore my head.

[Feltip Graduate in reply to nowster]

You make it sounds so simple 🤣

I think for me it's the psychological thing of continuous minutes without the break

[nowster Graduate in reply to Feltip]

I'll let you know my feelings on that tomorrow. 😆

[Tinytears60 Graduate]

Wow! You are ticking the weeks off so brilliantly!!! ✅

Well done!

Week 5 - it tries to mess with your head but I mean this when I say run 3 was one of my most comfortable runs... I was so surprised! .. and I had let it get in my head and fretted about it (unnecessarily)

The plan is silently preparing you!

I’m loving watching your progress!👏👏👏💕

So chuffed for you!

[Feltip Graduate in reply to Tinytears60]

Ahhh thank you, you are always so full of positive words. I'm not sure how I feel about week 5, not so much the length of the runs but each day being different

Will see what happens 😁

[nowster Graduate in reply to Feltip]

Week 5 gradually extends your endurance in the first two runs, then gives you a single consolidated run period at the end.

If we disregard the warm up and cool down walks, Week 4 had you doing 15 mins of running in a 21.5 minute walk/run combination.

Week 5 Run 1 has you doing 15 minutes of running in a 21 minute combination. You've done 15 mins of running already in Week 4!

Week 5 Run 2 has you doing 16 minutes of running in a 21 minute combo. That's only one minute more.

Week 5 Run 3 drops another minute off the overall time, but has you adding four minutes to your running.

Don't overthink it. I'm trying not to. (I have W5R3 next.) 😉

[Feltip Graduate in reply to nowster]

Sounds simple when you say it like that 🤣

Good luck with your run 3 👍

[nowster Graduate in reply to Feltip]

It does, doesn't it?

Thanks. Looking forward to doing it on a damp Sunday morning.

[Feltip Graduate in reply to nowster]

Ha ha, yes I'm done with this heat !!