W4 done and dusted: W4 complete, now for the... - Couch to 5K

Couch to 5K

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W4 done and dusted

Dee2609 profile image
β€’36 Replies

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

36 Replies
VeganDave profile image

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 profile image
Dee2609 in reply to VeganDave

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

VeganDave profile image
VeganDaveGraduate 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 profile image
Dee2609 in reply to VeganDave

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 πŸƒβ€β™‚οΈ πŸƒβ€β™€οΈ πŸƒπŸΌ

amisfit profile image
amisfit in reply to Dee2609

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

IannodaTruffe profile image

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.

Haha! Thanks, I’ll have a word with myself πŸ˜‚

amisfit profile image
amisfit 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 πŸ˜€.

"No one expects the Spanish inquisition" 😁

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 profile image
Dee2609 in reply to Hepsibah

We’ll get through it together Hepsibah!

Hepsibah profile image
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 profile image
Dee2609 in reply to Hepsibah

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

Hepsibah profile image
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 profile image
Dee2609 in reply to Hepsibah

Sounds great, well done. I just finished mine and really enjoyed it πŸƒβ€β™€οΈπŸƒπŸΌπŸƒβ€β™‚οΈ

Yay! Well done 😊


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. πŸ‘

Thanks! I’ll definitely be air punching πŸ€›πŸ»

Sisteract5 profile image

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 profile image
Dee2609 in reply to Sisteract5

Thanks! Knowing others have done it inspires confidence πŸ’ͺ🏻

amisfit profile image
amisfit 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 profile image

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 profile image
Dee2609 in reply to Sh53202

Thanks! Feeling more confident already πŸ‘πŸΌ

nowster profile image

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 profile image
Dee2609 in reply to nowster

Never thought of it in those terms, thanks!

Pigpog profile image

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 πŸ˜πŸƒβ€β™€οΈπŸ‘

Dee2609 profile image
Dee2609 in reply to Pigpog

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

Ions123 profile image

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 profile image
Dee2609 in reply to Ions123

Thanks Ions123! You make a good point about running further than nothing πŸ‘πŸΌ

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 profile image
Dee2609 in reply to D25K

Good luck with the rest of week 4 x

Dellie100 profile image

Take it easy and enjoy 😊

Dee2609 profile image
Dee2609 in reply to Dellie100

Th ask Dellie100, wise words x

Hi Dee2609well 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 profile image
Dee2609 in reply to Pink4eva

Thanks Pink4eva, trying to aim to be relaxed 😎

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