W4R1

[Valerunner]

Good morning everyone, hope you’re all keeping safe!

First post on here, just thought I’d join in! Completed W4R1 today, and am loving C25K! I’m surprised already at the difference from W1R1! Probably like everyone else, that first 60 seconds felt like 60 mins! And on W2R1, the first 90 second runs, I had to check my phone as I thought I’d paused it, it felt that long! Now however, sometimes I get disappointed when it’s time to stop running!

I’ve read lots of posts on here about pace, and strangely, the last couple of runs, I’ve found I’ve actually upped my pace slightly! I’ve always tried to take it really steady, as I’ve seen lots of posts about going too fast! Now though, I seem to have some runs where my pace feels ‘just right’ , my Goldilocks pace I call it! Have other runners found that comfortable pace that seems to just fit? Does it mean I’m actually becoming a runner lol?

[Hareshaw-Granny Graduate]

Welcome to this amazing forum, you will find all sorts of help and advice here from like minded people. You will of course find your own pace, but also as the runs get longer it’s always wise to be careful. It is also very important to remember to do adequate dynamic stretches before your warm up walk and the same when finished but with static stretches. Good luck and happy running.👍👍

[Valerunner Graduate in reply to Hareshaw-Granny]

Thank you for your welcome, it is indeed a great forum! And yes, I will certainly be careful with pace!

[IannodaTruffe Mentor]

Welcome to the forum and well done

on your progress.As a new runner the most appropriate pace is one at which you can speak clear ungasping sentences as you run, 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.

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.

Enjoy your journey.

[Valerunner Graduate in reply to IannodaTruffe]

I’ve read the plan, twice, as I want to do it properly! the success that people have had shows the plan works!I do actually speak to myself whilst running, ( or to the donkeys I run past!) to make sure I’m not over doing it!

Thanks for your reply! I’m loving the plan and look forward to run day!

[Rennur Graduate in reply to Valerunner]

Yeah. Another addict.

Enjoy the high of running.

Or in my case the high after finishing my run!