Stuck at w4

[Muriel_Puce]

I've now completed w4 twice, but I still can't get through the second 5-minute run without slowing down to a walk for 30 steps. Has anyone got stuck at week 4? I should say I am an actual couch potato--never thought I'd be able to run for 30 seconds let alone 3 minutes.

[AlMorr Ambassador Graduate]

Do not give up, you can repeat any runs or week's if you wish to, perhaps you have been running a little too fast, slow down a bit, drink plenty of water the day before you run and some before to avoid dehydration, hopefully you'll be able to complete the runs of week 4 very soon

[Sleepyhead55 Graduate]

You're doing amazingly! You're so nearly there. I found W4 R2 really, really hard and was quite down thinking I couldn't do more than this so there didn't seem to be any room for me to go on.

I got great advice on running really, really, really slowly. Honestly, whatever pace you're doing now you can go slower. Make sure you're going slowly enough that you can talk or sing while you run (I literally check by speaking out loud at least once during a running period).

Running slowly from the start stops you tiring yourself out before you get to the end - I think it's so hard to recover from going too fast, while you can easily go faster if you get near the end and feel like you can.

Watch the Japanese Slow Jogging video - It's an actual thing and it's good for you! youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[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 for your current fitness level.

Enjoy your journey.

[Muriel_Puce]

I guess I must be going too fast... I've downloaded a 120 BPM playlist to try pacing myself (15 min/mile is about the speed at which I normally walk) but I'm still struggling to complete this week. Today was w4 r 6 (because I've done it twice) and I had to stop to walk once during the second 3 mins and once during the second 5 mins. I'm really annoyed at myself!

[Elfe5 Graduate]

It sounds like you are being hard on yourself by going too fast.

I suggest that you forget pace /beats per minute- it’s not relevant for now (later after C25K is the time for that if you want.)

I see that someone has recommended the Japanese slow running video clip – I found that really helpful because it made me realise just how slow “slow” can be & how to be comfy. 😄

[Muriel_Puce in reply to Elfe5]

Thanks for the advice... I'm only interested in pacing as a way to keep my rhythm steady (I'm a musician so used to working with a metronome or a conductor who sets the tempo) and felt like a paced playlist would help me out. 120 bpm is still too fast, though. It felt like a comfortable walking pace but since I couldn't run more than 8 minutes at that meter I guess it was too fast. The Japanese slow jogging technique really helped me to keep going today, I'm looking forward to trying again in a couple of days.

[Elfe5 Graduate in reply to Muriel_Puce]

I’m so pleased it helped. 😄👍🏻

I completely understand what you say about music & pace - I like to run to the beat of music for some of my runs & have to work hard at ignoring it if the beat is not appropriate - or switch it off! Sometimes your own inner metronome is best because it can change to suit you. I also run to radio 4 podcasts - spoken word can be a good distraction.

The original C25K podcasts (ie not the app) has music selected for being a good pace for new runners. - I used the podcast the first time I did C25K & although I didn’t like the music, it was helpful to run to.

Best of luck for your next run. 😄

[Muriel_Puce in reply to Elfe5]

Yeah, I kind of liked the music on the podcast for weeks 1-3, but week 4 was terrible. It seemed to be adding insult to injury since I was having such a hard time completing the workout anyway so I switched to the app & my own playlist. Might go back to the podcast for week 5 just to see what it's like.

[David_G]

Hi, don’t be so hard on yourself. Maybe you’re trying to run too fast? Just slow down to a pace that feels comfortable for you and you’ll get there. We’ll all be rooting for you so please don’t give up now.🙂👍

[Hidden]

Hi, I know everyone is saying it but try going slow and slower if necessary!

This really is my motto, it works for me...

I struggled in the first week and still struggled, but remember slow and slower...don’t stop just go slower and you will do this!

All the best to you !😊

[Muriel_Puce]

Japanese Slow Jogging for the win! I tried it today (yes, I got lapped by a lady pushing a pram) and was able to complete Week 4 for the first time (today was technically W4 R7 for me), easy peasy. I also decided to do more of a "cross-country" route than jogging around the circular sports track I've been using for the past month, and that definitely made it more interesting as well. Thanks everyone for the advice and support! Think I might try w4 one more time before switching up to w5.

[Yellowshade Graduate]

Hi, I’m just going to say Japanese jogging as well. So slow, nice and easy. At times when the app told me to slow down to a walk I had to laugh because it felt like I speeded up! You will get there, don’t pressure yourself. Slow slow slow is absolutely fine.