Any tips for W4R1?

[Campervan62]

Morning everyone! Will be heading out for my first run of week 4 shortly. Just had a peek and what a step up!! To say I'm nervous is an understatement! The runs are more frequent and much longer. Am fearful that my knees won't hold out. I've felt such a sense of achievement after every run so far and am worried I will struggle with this week and feel demotivated 😟 How did you find it in reality?

[cantrunbutwillrun Graduate]

Take your time on the longer runs... Remember to keep your breathing as steady as you can. Stay positive! You can do it! Once you find a little rhythm you'll be just fine 😁

[Campervan62 Graduate in reply to cantrunbutwillrun]

Thank you! You were so right!

[Hidden]

Morning Campervan 62! I did my week4 run1 yesterday and was also super nervous! But don’t be nervous, you’ve already completed 3 weeks you can do this! It’s all about mind over matter, so try not to think about the amount of time that you’re running and just think about how much you’re enjoying it. (I’m doing my C25K on a treadmill and I hid the display and locked my phone so I couldn’t see how long left I had to run for)

When I completed it, I felt so motivated! It was the longest I have ever ran for. I didn’t think I had the capability to start Week 4 but it just shows how much you built up in the previous weeks without knowing! Good luck, let us know how it goes

[Campervan62 Graduate in reply to Hidden]

Thank you so much! It was great! I really surprised myself 💪 Was running in the rain on a steady incline as I hit my first 5 min run but I still did it! Am super chuffed.

[Campervan62 Graduate in reply to Campervan62]

Thanks very much for your encouragement!

[Hidden in reply to Campervan62]

Well done! I knew you could do it 💪🏻

[Helm108 Graduate]

My top tip as the runs get longer is to start them at a slower pace than you'd expect - force yourself to go slower than you normally would, even if it feels too slow. That way it's easier to maintain the pace for the longer period, and by doing this I actually felt I was less exhausted by the end as well.

You'll surprise yourself! Good luck!

[Campervan62 Graduate in reply to Helm108]

Thank you! That was just what I did and I was worried it was too slow. I stopped worrying about it and listened to my body (which is clearly more capable than I give it credit for) and picked up the pace a little as I settled into it.

[Campervan62 Graduate in reply to Campervan62]

Thanks very much for your encouragement 😁