W7 - I’m really struggling with week 7 - completed 2 runs but finding it really hard - any advice welcome

[VG11]

Wk 7 struggle

[Couchphoenix Graduate]

Firstly well done VG11 on reaching Week 7 👏🏻👏🏻 The most important lesson I’ve learnt is to get your breathing right, nice slowish deep breath in through your mouth then purse your lips slightly as you breathe out. Get this into a nice steady rhythm, the oxygen is your fuel and as you’re taking in sufficient oxygen you’ll find you won’t feel out of breath. I hope this helps you.....Good Luck 👍

[VG11 Graduate in reply to Couchphoenix]

Thanks for the tip - I’ll def try this

[McVilanelle Graduate]

I found first day of Week 7 one of the toughest which made me anxious about the next runs but they weren’t so bad and just finished week 9 today. If I can do it anyone can. Just take your time and keep going.

[VG11 Graduate in reply to McVilanelle]

Thank you!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

You don't say why you are struggling. For most people it is simply a matter of going too fast.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

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.

[VG11 Graduate in reply to IannodaTruffe]

You are probably right - but I feel if I run any slower I’ll go backwards?! I’m running 4K in the 25 mins - is that slow enough?

[IannodaTruffe Mentor in reply to VG11]

It is possible to run on the spot, so it is nothing to do with ground covered, just whether you can hold a conversation as you run.An easy conversational pace 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.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

[Rennur Graduate]

Go slowly. Then go slower again. You can always speed up with 2 minutes to go. Try doing thise two minutes at the start and you'll get into trouble. And try to enjoy it. If only for the elation at the end.

[VG11 Graduate in reply to Rennur]

Thanks for the advice - I think you may be right - I’ll try it