Help with week 4!!: First time doing couch to 5k... - Couch to 5K

Couch to 5K

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Help with week 4!!

Aed84 profile image

First time doing couch to 5k. On week 4, just completed 2nd run and really struggling. Cant seem do the 5 mins 😫 Dont think I can move on until I've managed do this. Any tips??? Thanks

15 Replies
AlMorr profile image
AlMorrGraduate

Congratulations on completing week 3 and now running through week 4, but struggling a little bit, run a little slower than you have been, drink plenty of water to avoid dehydration, the pace of the longer runs from week 4 should be a little slower than the previous 3 weeks, good luck.

Mrsrun profile image
MrsrunGraduate

The only thing I can suggest is to run slower, when I say slow I mean really slow. I think we tend to think we have to run as we did as kids at school but our bodies are not used to running . When I run doing this I make sure I can hold a conversation with myself easily.

Instructor57 profile image
Instructor57Moderator

Are you running at a conversational pace?In other words could you speak full sentences while running without gasping for breath ?

Take a look at this video

youtu.be/9L2b2khySLE

IannodaTruffe profile image
IannodaTruffeAdministrator

Welcome to the forum and well done on your progress.

SLOW DOWN!!!!!!!!!!!

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.

Enjoy your journey.

John_W profile image
John_WAmbassador

In what way are you struggling? What's going on ?

Aed84 profile image
Aed84 in reply to John_W

I cant manage more than 3 mins of a run. Think I am running too fast by the sound of things as cant talk when running!

John_W profile image
John_WAmbassador in reply to Aed84

There you go. Problem solved.

It's the most common issue with beginners. It's understandable when you're on your own but also very easy to fix.

When I did week 4 and if I didn’t quite manage to do it all I just repeated it until I did. Listen to your body, if you don’t think you’re ready to move on, don’t, I’ve repeated a lot of runs and it’s made me stronger but important to do it at your own pace

Most of all, be proud of how far you’ve come! Keep going!

Wavy-chick28 profile image
Wavy-chick28Graduate

Definitely run slowly keep breathing that is the key, we all like to look fit and run fast but it really doesn’t get you anywhere but puffed out and exhausted! Keep going read all the info from the course admin. Hydrate, warm up and build strength on non running days. You have got this!

I repeated week 3 and week 4 as I just didn't feel ready to move on when I was still really struggling. For me, its not fatigue, its calf pain, but that thankfully seems to finally be starting to become an ache rather than horrible pain. I run Niko Niko pace which has made a massive difference, so I can also heartily recommend slowing right down 👍

BS44 profile image
BS44Graduate

Take the advice of the experienced runners on here. I’ve just completed C25k and struggled with some of the weeks. I couldn’t have done it without their advice. I honestly didn’t think I could slow down any more but actually found that I could. My runs are a lot slower than I can walk but it means I can finish the run. Even after completing the programme there are still days that I can’t do the full run but I just do what I can and try another day. Good luck you can do it👍🏻

Bruuuce profile image
BruuuceGraduate

All I can say is that I really didn’t like running and found it all really difficult until I found slow running. I actually don’t run as slowly as the Japanese man but I felt he ‘gave me permission’ to run slowly and now I love my running. I concentrate on not getting out of breath so if I feel a bit breathless I slow down but still keep a running action rather than a walk. I run a kilometre in just over 9 minutes. I will never be able to run 5k in 30 minutes.

Bruuuce profile image
BruuuceGraduate

Also I feel less embarrassed running slowly and looking comfortable than I do running faster and puffing like a steam train.

Well done getting to week 4. I'm on week 5r2 8minutes & this Morning really struggled with it, but stopped myself from feeling down about it by realizing that we all start at different fitness levels & progress by at our own pace . we should be proud that we are out there doing it without giving up. I am going to repeat this after all it should still be doing me more good than sitting on the couch😃

I'm relatively new to this, I'm not saying what I did was right but on wk 4 I was struggling. I completed the 5 minutes the first time by doing it in 2 lots of 2 and a half minutes (3, 2.5+2.5, 3, 2.5+2.5) the next time I managed 3 minutes (3, 3+2, 3, 3+2) then on my 3rd attempt I managed the full 5 minutes. I just walked in between for 30 seconds and paused the podcast. Good luck, you can do this!

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