Week 4 - bad run

[josenberg]

Hi everyone, greetings from Indonesia!

Today is my third run on week 4 and turns out it became a bad run for me because I didn't finish the last 5 minutes run. So the chronology is in my first 3 minutes run I didn't keep my pace slow and save the energy, I'm going too fast. As a result of that first 3 minutes run, I already exhausted for the last 5 minutes run and cannot continue even for a light jog. I felt heavy pounding in my chest and already out of breath. That makes me really upset because I feel like I fail to finish the session on the right manner, I realize this is also my mistake for not keeping the right pace in each runs. The day after tomorrow I'm going to repeat this session, I hope I'm not going to fall into the same pit again.

This is my first post here, sorry if there is any grammatical error hehe🙏

[Instructor57 Graduate]

Welcome , sounds to me like you know exactly why you couldn't finish the run ....pace !Try to keep all runs slow like in this video

youtu.be/9L2b2khySLE(Not working as expected?)

Enjoy the program 👍

[josenberg Graduate in reply to Instructor57]

Thanks for reminding this technique again! Last week, I ran with my friend who already trains for a marathon. I learned the right running form from him, increasing my pace. I think that's why my pace is increased, but I didn't learn how to manage my speed throughout the runs. Endurance first and speed will come later is true after all.

[Donnadoobie in reply to Instructor57]

Instructor57, This is excellent! don’t know why I have not seen this technique before! what game changer.

I am doing couch 2 5K for the 3rd time and struggling a bit. Did wk 5 run 1 on Sunday and found it really tough so was thinking of re running it again today. Saw this post and thought I would give it a go this evening. I ran both 8 minute sections without even feeling out of breath at all! Feels a little tougher on the thighs but otherwise I felt great! came back feeling really pleased with myself.

If you are struggling give it a go.

[Instructor57 Graduate in reply to Donnadoobie]

Pleased to hear you found it useful 👍Doing your runs at a conversational pace is the best way to increase your strength and stamina with minimum risk of injury

[Mrsrun Graduate]

It sounds as if you know where you went wrong , so you know what to do next time. There is no such thing as running too slow. Remember to be able to hold a conversation out loud, drink at least 2.5 litres of water every day and do your stretches.. You will be fine on the next run as you will be monitoring yourself.

[josenberg Graduate in reply to Mrsrun]

Ah yes, hydration is also important, right now I only drink about 1.2 liters a day. Thanks for the reminder!

[Frenc Graduate]

Hello! This isn’t a bad run, just a practice for your next slower run 😊😊😊.

[josenberg Graduate in reply to Frenc]

Yeah, I just felt upset to fail these runs and have to repeat the session. I thought it's wasting my chance to complete this program in 9 weeks because I have to repeat another session.

[Frenc Graduate in reply to josenberg]

Don’t worry! I had to repeat a few runs, and it really doesn’t matter if it takes a little bit longer than 9 weeks. Best of luck 😊😊😊.

[nowster Graduate]

Every run is a learning experience. This was not a bad run because you learned something from it.

[josenberg Graduate in reply to nowster]

Thanks for the uplifting words! I didn't expect to fail and have to repeat another session.

[Phantom57]

There is never a bad run. Running is partly about building stamina and control which takes time. Don't beat yourself up with thoughts of a bad run. It can easily overwhelm you.I am on week six and I have found that if I run in the morning I complete the routine however if I run on my lunch break or after work I have trouble completing due to lack of focus.