W4R2 THE LONGEST FINAL MINUTE 😩

[CI578]

Finished run2 of w4 and running for 5 minutes feels hard. I had a head wind which didn't help my breathing 😤 legs felt heavy and the last minute was hard. I thought will this ever end. 😩 Not looking forward to W5 at all.

[flywell123 Graduate]

That's run2 done. You did it!. Try the next run, see how it feels. Some runs are not so good as others but a run is still a run. It's Ok to repeat a week if you feel the need. Good luck!. You can do this.😊

[CI578 Graduate in reply to flywell123]

👍

[Skyblueandblack Graduate]

My R2 of W4 was the hardest of the week for some reason (did W4R3 today). I won't say R3 was a doddle. But it did seem easier. At least on W5R1 we only have to run 15 minutes instead of the 16 we've done in W4.I always try to mentally place the end of the run at a point beyond where we are likely to get the "slow down" message.

[CI578 Graduate in reply to Skyblueandblack]

I'm dreading W5 so I will see what I'm made of 🤞

[Rennur Graduate]

Week 4 was hardest for me. I gave myself an extra few minutes walk before the last interval run in the first week. When I repeated the week I did it as per the programme. If you managed it despite finding it hard, you are ready for Week 5. Trust the programme and yourself. In fact trust yourself more.

[CI578 Graduate in reply to Rennur]

I always have self doubt so this is quite a challenge 😉

[Couchphoenix Graduate]

Well done 👏🏻 it’s hard but you did it, you’re a lot stronger than you think. Go into week 5 with a positive and determined attitude. you can do it, believe in yourself 🏃‍♀️

[CI578 Graduate in reply to Couchphoenix]

I must have more faith 🤞

[Sybilw Graduate in reply to CI578]

I always found that if I felt it would be difficult it WAS! Try to remember all of us who have tested the program for you just to make sure it IS possible. Start off KNOWING you’ll be able to do it (not that it’ll be easy of course) but you CAN do this

[Hidden]

Breathing don't worry so much, try and relax into your run, the breathing will come eventually, look at breathing exeyfor breathing from your diaphragm.... And slow those runs down. The headwind definitely will have had an effect!

Your legs are using new muscles that are working harder when you're running, remember to stretch out thoroughly, and you May find a few dynamic stretches work pre run, check out

CBDB and the strength and flex forum for other exercises that may help you!

You can definitely conquer week 5 👍💪

[CI578 Graduate in reply to Hidden]

Thank you for advice I will need it 🤞

[Hidden in reply to CI578]

No problem, we've all started at the same point, the experience and help on the forum is priceless ,👍

[CBDB Graduate]

Yes, I have also started C25k from nothing, and doing strength and flexibility exercises have really helped with running. I am now at 8km, ultra-slow but steady. Biggest tip for me from the forum that got me through C25k is to run slower. And: Well done! You’re doing it! Now you just have to keep on keeping on! 👍🏽

[CI578 Graduate in reply to CBDB]

Cheers 👍

[coolfemme Graduate in reply to CBDB]

same for me slower, I think I walk faster, although I find I do speed up a little on the last run of the day when the end is in sight🏃🏻‍♀️😀

[nowster Graduate]

Don't worry. Week 4 is most definitely the hardest in the programme. My worst was W4R3. Get though this week and Week 5 is well within your grasp.

[CI578 Graduate in reply to nowster]

Thank you for the encouragement 👍

[Purr1]

I found that the heavy legs issue is the problem rather running out of puff! But as you build up I am assuming this will get better as the muscles in your legs get stronger! Just try & keep it to a really consistent pace as week 5 ups the ante 😃 you can do it! X

[CI578 Graduate in reply to Purr1]

Cheers 🤞

[NusiaFab Graduate]

Great job on finishing W4R2! W4 is not easy at all, had the same problem with heavy legs but found R3 easier then first 2 runs in W4. When it gets tough i try to switch off my thoughts telling me it's too much and i need to stop and try focusing on only putting one foot ahead of another and not thinking about anything else over those hardest minutes and it seems to work! Remember, you can do it! You have reached this far, you will grow your endurance even more!

[Hidden]

I have my share of heavy legs too and it sucks. I like running, but I hate the heavy legs feeling. I did W5R1 yesterday and I did not have as much heavy legs as I had in week 4. It went much more smoothly! So keep up, there are bound to be bad runs in between, but there will be good runs too!

[CI578 Graduate in reply to Hidden]

Yes you are right there will be good and bad runs... Just got to stay positive

[Lindsey1097 Graduate]

With no running experience, I remember feeling the same about the final minute in that run. It was terrible. The only thing that stopped me stopping was a runner going in the opposite direction that waited for me on a narrow path 😂 that said, I kept going and have now completed W5R3 which I never thought possible. Keep with it and believe in it. You can do it!

[CI578 Graduate in reply to Lindsey1097]

👍

[coggerjogger]

Sounds impressive and determined. Hang in there well done!

[Tinytears60 Graduate]

Week 5 is nowhere near as scary as you think or as it reads!....

Trust the plan! YOU got this! Well done!

[CI578 Graduate in reply to Tinytears60]

Cheers 👍

[gordonhill22]

You will suprise your self I was feeling exactly the same as you,I graduated through the weeks.I am now running 40 mins and covering 5k every other day.You can do this.

[simulator]

Well done!Week 4 is a killer that 5 min run just drains you’re energy and legs feel like lead, I couldn’t wait to hear Laura tell me it was over, so keep up the good work you’re doing great.

[HexGirl Graduate]

Well done! Don’t worry, you’ve got this! I found 5 minutes really really hard at first, but once you push it things start to get easier. Don’t worry about what’s ahead, you can do it

[CI578 Graduate in reply to HexGirl]

Cheers... I should be going out later so watch this space 👀👀👀