W4 encouragement please

[Rising60]

I've attempted the W4 run three times now, and haven't made it through the final 5 minute segment once. In all, I estimate I ran for 14 minutes, so definitely an improvement on W3 9 min total, but not the 16 W4 demands. Do I just repeat W4, or would it be a good idea to take a slightly longer walk between the second 3 min run and the final 5 min run until I can manage the 5 min, and then try again to do the proper schedule?

[IannodaTruffe Mentor]

Every run is making you stronger, so keep going.

You don't say why you had to stop. Were you out of breath, in pain or suffering aches?

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast for your current fitness level.

I would stick with the plan but slow down.

[Rising60 Graduate in reply to IannodaTruffe]

I probably am going too fast, but I have really tried to slow down and find it very difficult to achieve. Although I'm not particularly fit, I think my natural cadence is too high - if I kayak in a double kayak with my husband or son they always complain that I'm paddling too fast, but my daughter is fine with my rhythm. Could it be linked to one's normal heart rate?

[IannodaTruffe Mentor in reply to Rising60]

Most of us try to run too fast at first.

C25K is about building endurance and stamina and that is best done at an easy conversational pace which equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

[Gwenllian1 Graduate]

I agree, stick to the plan, slow down and maybe try to run somewhere different so you have something new to look at! You have done all the preparation. You can Definitely do this! Gently does it and on you go!

[John_W Graduate Ambassador]

Why couldn't you make it through the final 5 mins? What made you stop?

[Rising60 Graduate in reply to John_W]

Difficult to pin down. Breathless and tired legs I guess.

[John_W Graduate Ambassador in reply to Rising60]

Breathless ? You are simply going too fast. When you think you've slowed down, slow down some more. And then more after that. Start thinking JOG instead of 'run'

What you're aiming for is what's called a 'conversational' or 'chatty' pace. It's feels incredibly comfortable and you can talk easily. A pace that means you can finish your run feeling like you could carry on much longer if you had to. Google 'talk test' for runners.

Use your breathing rate as you 'canary in the mine' - it's your BEST measurement of how much effort you're putting in. If it feels hard work - S L O W D O W N. You're not trying to 'work-out' or put in a shift.

Watch this for reference - and look at how easy they chat.

youtube.com/watch?v=9L2b2kh...(Not working as expected?)