Week 4 TERRIFIED

[Gill2021]

Week 4

Ive made the mistake off looking at my next week and it terrified me. Im on week 3 run 3 tomorrow. Im kind if ok but totally out breath after my 3 minutes run. So to go to 5 seems impossible!! 😳😳😳 does anyone have any advice for me please.

[AlMorr Ambassador Graduate]

That word terrified should never be used here on C25K, OK, some runners who look at run 3 of week 5 are a bit scared/terrified of that run.Trust the program, it has prepared you for that run, you can repeat any runs or week's if you wish to, a good tip is don't look ahead at future weeks, wait for the instructions from your coach, once you get to run 3 of week 5 take it slowly, once you have completed it you will be very proud of yourself.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

In respect of W5 this breakdown may help allay your fears healthunlocked.com/couchto5...

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.

Relax and enjoy your journey.

[Gill2021 in reply to IannodaTruffe]

Thank you i will certainly take a look

[IannodaTruffe Mentor in reply to Gill2021]

I misread your post and this piece about mental approach may be more appropriate than the one about W5 healthunlocked.com/couchto5...

The message is the same.......relax.

[Sarahr70 Graduate]

I think you’ll be fine! I completed c25k a couple of weeks ago - I’d look at the upcoming runs and be daunted and wonder if I could do it and do you know what, I managed every single one and when I started I could not run round the corner! You’ve got this, believe in yourself and when you graduate at the end of week 9 you will feel fabulous!! 🏃🏼‍♀️👏

[Gill2021 in reply to Sarahr70]

Thank you for your rely

[Sophistikate]

Hi! Keep to flat paths as opposed to hilly ones if you can, slow it down if poss? You will find what's right for you, you can even repeat the week you've just done, there is absolutely no problem at all with that, in fact it will make you feel better and ready for the following week! A great achievement and feeling! 💪

[Gill2021 in reply to Sophistikate]

Thank you will do

[misswobble Graduate]

Slowness is key. Snail’s pace is the best way to tackle this. Once slowed down your breathing will be under your control. Listen to your app/podcast coach for timely tips as you go

Have fun 👍😃

[Gill2021 in reply to misswobble]

I will certainly take your advice thank you

[H4CS]

Hello, my week 4 run 1 is tomorrow and I was surprisingly relaxed about it until I read your post 🤣

My big fear so far was going from 90 seconds to 3 minutes, but after my week 3 run 3 I realised it was okay, (run 2 I was still wary of week 4) and so logically the next run will be okay too, and if it isn't I will go slower, and try again , slow and steady wins the race 😁

[Gill2021 in reply to H4CS]

Your right and really sorry about how i put the wk 4 run x good luck and well done

[Tasha99 Graduate]

Yes. Slow down! The previous runs prepare you for the next. Wait till get to week 5 run 3🤣 But the programme will have prepared you.

[Gill2021 in reply to Tasha99]

Gulp 🤣🤣

[Hidden]

Slow and steady should be your watchwords for W5R3. You'll be pleasantly surprised when you get to the end of that run. You'll also have aching jaw muscles from the huge grin x

[Returnagain Graduate]

If you are out of breath you may be going too fast. Don't worry about wk 4, I have just completed it without knowing what was to come and although it is a bit more serious running, you can do it as you have built up from wk3. You can do it, trust the programme.

[Gill2021 in reply to Returnagain]

Thank you so much for your reply

[John_W Graduate Ambassador]

Hi Gill2021

When you say 'TERRIFIED' ... can you explain what is the very worst thing that could happen that is literally scaring you so much?

I'd be literally terrified if I was about to do a bungee jump - but a Week 4 run ?

[John_W Graduate Ambassador]

"totally out breath after my 3 minutes run".

That means you're going waaaayyyy tooo fast. Seriously. SLOW DOWN. You should be JOGGING not 'running'. Your breathing is a very important sign of how hard you're working. C25K should be done at a very easy, comfortable pace.

"So to go to 5 seems impossible!! 😳😳😳"

It really isn't. Why? Because your BODY is ready - it's been prepared by the runs you did in Weeks 1, 2 and 3. That's how a program like this works - your fitness builds with every run you do. It accumulates. Remember what the goal is: 30 minutes of running (JOGGING!), 3 times in Week 9.

"does anyone have any advice for me please."

Yes.

1. Slow down

2. Realise that your body is ready for every run because of the runs you've done so far.

3. Recognise that C25K doesn't train your mind - and yet C25K is actually a MENTAL test, not a physical one. That's because physically, it's achievable by almost anyone. It comes down to whether you can control your negative thoughts. If you can, you'll be fine - as long as you go slow enough.

A few things for you to watch:

The soothing words of Josh Clark (C25K creator) -

healthunlocked.com/couchto5...

and this

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

[Gill2021 in reply to John_W]

Thank you so much for replying, i an going slow but being at least 3 stone over weight and so unfit i am really trying my hardest. I am finding out that this program is as much about mental fitness as much as the physical one. This was also a reason i took on C25K. Changing habits of a lifetime telling yourself your not good enough does take time but with every run i am gaining a bit of belief back in myself. Thank you again for your reply 😊

[John_W Graduate Ambassador in reply to Gill2021]

You ARE good enough and you CAN do it. And yes, the mental bit is crucial. The program is designed to be achievable by almost anyone. So the mental side is all about sticking wit and trusting the program, not to be scared (what's the worst that can happen?) and embracing the challenge.

Have a look at this video to help you:

healthunlocked.com/couchto5....

[RunningNewbie2 in reply to John_W]

This thread of responses has been so great for me to read as well. I have been feeling the same way as Gill this week. I finish w3r3 on Tuesday and have been putting off doing w4r1 since because I am scared. I will definitely be taking on board some of these tips, especially about repeating some weeks if needed, being confident in myself and remembering to slow down! Thankyou!

[Couchphoenix Graduate]

You’re not terrified Gill2021 that’s excitement and anticipation 💪🏻

You’re out of breath as your not taking in sufficient oxygen. Firstly RELAX not easy I know, but try ok, as it really does help. When your running, try to get your breathing into a steady rhythm, nice deep breath in through your mouth (not too quick) then purse your lips slightly as you exhale. Imagine your body is like a machine and the oxygen your taking on board is your fuel. As your taking in sufficient oxygen you shouldn’t then feel so out of breath....Good Luck you’ve got this 👍

[Gill2021]

Thank you for the tips i will certainly give it a go