W4 done and dusted

[Dee2609]

W4 complete, now for the really scary one! Top tips welcome 😬🤞🏼

[Hidden]

Hi Dee2609, 5 min runs & 3 min walks, pace yourself, don’t rush and check your breathing. Above all, don’t worry about it & enjoy your run. Trust the program, it works!

[Dee2609 Graduate in reply to Hidden]

Thanks VeganDave, I’m worried about the 20 minute one at the end of the week TBH 😲

[Hidden in reply to Dee2609]

Hi Dee2609, I was worried about the 20 minute run too, but believe me, if you’ve followed the program you can do it, have faith in the program, you’ll be half way through by then. I’m on week 8 and I too didn’t think I could do it, but I did. Have faith and keep going, you can do it. At the end of W7, yesterday, I managed 28 minutes.

[Dee2609 Graduate in reply to Hidden]

Well done! That’s fab. I kinda know it’s possible (2nd time on C25k for me) but it’s a bit of a mental block. Will attempt to zone out and just keep running! Runs 1 & 2 to get through first though. Onwards and upwards. Good luck to you for week 8 🏃‍♂️ 🏃‍♀️ 🏃🏼

[amisfit Graduate in reply to Dee2609]

Second time for me too. First time was pre sickness and second time post sickness.

[IannodaTruffe Mentor]

Well done, but which scary what?

It is a training plan......not the Spanish Inquisition.

This breakdown of W5 may help put it all into perspective healthunlocked.com/couchto5...

Relax and enjoy it.

[Dee2609 Graduate in reply to IannodaTruffe]

Haha! Thanks, I’ll have a word with myself 😂

[amisfit Graduate in reply to Dee2609]

I am doing this in a few days too. Tuesday for me if I am well enough. If not Wednesday. I did the 8 mins today and definitely appreciated the 5 mins walk more knowing I won't have it on the third run. Also I think I could have cut the 5 mins to 3 but not zero. Should be fun 😀.

[amisfit Graduate in reply to IannodaTruffe]

"No one expects the Spanish inquisition" 😁

[Hepsibah]

Hey, no top tip but just to say I’m scared too. I know Ian says why be scared but I get it. Anyway I agree just keep running and see what happens, I mean ure not gonna die.

[Dee2609 Graduate in reply to Hepsibah]

We’ll get through it together Hepsibah!

[Hepsibah in reply to Dee2609]

so I did w5r1 yesterday....but as you say its the 20 mins looming thats the problem. What am I saying, the 2x 8 mins has to be done yet!!!!

[Dee2609 Graduate in reply to Hepsibah]

Well done! Doing w5r1 later. How did you get on?

[Hepsibah in reply to Dee2609]

It was OK. I've found a brand new athletic track and run on that for my knees. TBH I think I wanted something to believe in and placed a lot of importance on the track helping me do it (whatever it takes!) Good luck with the run. x

[Dee2609 Graduate in reply to Hepsibah]

Sounds great, well done. I just finished mine and really enjoyed it 🏃‍♀️🏃🏼🏃‍♂️

[BeginnerCouch25K]

Yay! Well done 😊

[Dee2609 Graduate in reply to BeginnerCouch25K]

Thanks!

[PlasticUnitedFan Graduate]

Good luck Dee. Slow and steady wins the day. Focus on the celebration at the end when you’ve done it. I fist punched the air when I did the 20 minute run. As mentioned above relax about it. You don’t know it yet but the training plan has already got it in the bag for you. 👍

[Dee2609 Graduate in reply to PlasticUnitedFan]

Thanks! I’ll definitely be air punching 🤛🏻

[Sisteract5 Graduate]

I had same worry about the 20 min run, as I felt like I needed an oxygen tank after first 60 sec run in week 1!! I joined the group at 20 min run stage. . Ian replied to me too and the link and explanation made sense to me and took the fear out of it - turned out to be one of the easier runs and, when you’ve done it, gives the belief that you can finally complete it all. Good luck and hope you enjoy it 😊

[Dee2609 Graduate in reply to Sisteract5]

Thanks! Knowing others have done it inspires confidence 💪🏻

[amisfit Graduate in reply to Sisteract5]

Once I was given the all clear to run again post sickness I was scared I was going to fall over and end up back in hospital or I would put too much pressure on my body and end up back in hospital but currently in week 5.

[Sh53202 Graduate]

I remember being really really worried about 20 minutes. It’s all in your head. Shoot the gremlins. Go slow. You will be fine. And once you do it, you will always know you can. It makes such a difference.

[Dee2609 Graduate in reply to Sh53202]

Thanks! Feeling more confident already 👍🏼

[nowster Graduate]

Don't spread it about too much, but you've already done the scary one: week 4.

You've gone from 9 minutes of running in Weeks 2 and 3, to 16 minutes of running in Week 4.

Why should 20 minutes be a problem after that?

[Dee2609 Graduate in reply to nowster]

Never thought of it in those terms, thanks!

[Pigpog Graduate]

You can do it Dee2609 ! Don't be scared. the plan has prepared you for this. Most people have been a little anxious about W5R3 but you'll find you can do this as long as you take it slow. I have just completed W9R1 and managed to run for 30 minutes nonstop. If I can do it, anyone can! Believe in yourself and the programme. Good luck for your next run 😁🏃‍♀️👍

[Dee2609 Graduate in reply to Pigpog]

Thanks Pigpog! Good luck for week 9, feeling better about week 5 thanks to all the support x

[Ions123 Graduate]

Totally understand the fear of 20 min run. As a lifelong non-runner it didn't seem possible that I could run for 20 mins. Just take it easy, one-step at a time and remember; "the mind gives up, before the body" (to paraphrase someone's quote).

But if you don't manage, you've still run further than if you'd stayed at home so be proud of that and try again tomorrow. You will do it and the feeling is unbelievable. Good luck xxx

[Dee2609 Graduate in reply to Ions123]

Thanks Ions123! You make a good point about running further than nothing 👍🏼

[D25K Graduate]

You're a bit ahead of me, just done w4r1 and did ok. Great to hear about others at the same sort of stage. Well done for finishing week 4 and best of luck for week 5, we need to trust the program as others have said 😊

[Dee2609 Graduate in reply to D25K]

Good luck with the rest of week 4 x

[Dellie100 Graduate]

Take it easy and enjoy 😊

[Dee2609 Graduate in reply to Dellie100]

Th ask Dellie100, wise words x

[Pink4eva Graduate]

Hi Dee2609 well done for completing W4. I did my WK5R3 last week. Due for WK6R3 next. As others have said, I agree that once you get to WK5R3, it is mostly a mental barrier. I felt more excited at the opportunity to test myself for the longer runs. Also, trust in the progress you have made and in the C25K programme. Hope you enjoy the runs ahead😊

[Dee2609 Graduate in reply to Pink4eva]

Thanks Pink4eva, trying to aim to be relaxed 😎