5th week

[Rigailuk]

I finished my fourth week, but I could not complete the routine Monday I could not do the 5 minutes running, Wednesday I ran one of the five minutes, Friday I run again only one of the 5 minutes. Some advise for week 5?

I will really appreciate.

MARCO

[Wwps Graduate]

Hey! I’m not a graduate, so I’d take more experienced runners, but if it were me I’d repeat the week to get me over the line to complete both 5 min runs. The runs the following week are longer and I think the advice is that you need to complete all runs in the previous week, which would be the second 5 min runs.But the good news is that you’ve already done 5 minutes once (I was daunted for w4r1!) so you can build on these ones and push yourself to the second 5 min. Good luck, you got this!

[Rigailuk in reply to Wwps]

Thank you Wwps, that is I was thinking. I will repeat 4th week routine. Thank you again

[Wwps Graduate in reply to Rigailuk]

I’d also repeat what Sensory_leaf says below - go sloooooow, pace yourself. I’ve repeated runs so far and it’s all consolidation - let us know how you go!

[Sensory_Leaf Graduate]

Firstly, well done for your progress this far. I'm fairly new to running (WK 6 run 3) but iv heard a few avid runners say: "Some you win, and some you learn" so don't be hard on yourself. Ive learned pacing is super important. I use a heart rate tracker and aim for zone 3 (~70% of theoretical max.) If however you don't have a heart rate tracker: you may find it helpful to ask yourself (aloud) "can I hold a conversation, without gasping for breath?" If the answer is NO: your definitely going at too fast pace. Your runs should be at "an easy, conversational pace"

Running at such pace (at first for me seemed way to slow, barely faster than a brisk walk) ensures your training in your aerobic zone, which will improve stamina. Over time, you should notice your pace (at an easy conversational level of exertion) will improve

[IannodaTruffe Mentor]

Well done on your progress.

You need to fully complete each workout before moving on.........it is a training plan, not a checklist.

W5 is just another set of progressive workouts in a superbly structured programme. This breakdown of W5 may help allay your fears healthunlocked.com/couchto5...

If any run is tough, just slow down.

[John_W Graduate Ambassador]

Hi Marco

Could you please explain why your are struggling? Then we can help a bit more. What is going on?

[Rigailuk]

Hi John, 4th week Monday was imposible to do the 5 mins run, Wednesday I run the second 5 mins and Friday I run the first 5 Mins. I can run 4 mins, but 5 mins is too hard, my calves are in pain. I cannot move and I have to back to walk again. I feel a little frustrated. Thank you so much for the reply. If you can give me some advice will be great. Thank you again. Tomorrow I will repeat 4th week routine.