Stuck on week 4

[Wilson68]

I seem to be stuck on week 4! I really struggle on the second 5 minute run, my feet and shins really ache that I often have to walk. However I can easily doing the week 3 runs fives times a week, what can cause this?

[IannodaTruffe Mentor]

Are you saying that you did the W3 runs five times in a week?

If so, that might well be why you are having difficulty with W4. Rest days are imperative for new runners.

When you run, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.

The guide to the plan has advice on minimising impact, stretching after every run, strengthening exercises and hydration all of which will help.

If any run is tough, just slow down.

[Wilson68 in reply to IannodaTruffe]

I meant 5 times in two weeks. Sorry I was typing on a small screen! I will ensure I take rest days and go slower.