Repeating WK 1

[Nannysam52]

Good morning all,

Today will be my 3rd run in week 1 🍾, am I correct in thinking that week 1 should be repeated 3 times before I move onto week 2 ? I think I read it somewhere but can’t remember where as I read so much info now 😂.

Thank you

Sam

[Instructor57 Graduate]

Hello and welcome to the forum and the program.No, there is no need to repeat any weeks or runs unless you don't complete them .

When you have completed week 1 then just move onto week 2 😁👍

Have you read the program guide ?

healthunlocked.com/couchto5...

[Cmoi Graduate]

As Instructor57 says, you don't need to repeat any weeks as long as you've successfully completed all the runs. Every week has three runs, and in some weeks all the runs are the same, in others they're different. Happy running!

[Nannysam52 in reply to Cmoi]

Hi, thank you for your reply .. I realised today who told me to repeat the run .. it’s my coach on the app 😂. I think as I’m very new to running I’ll stick to the repeat as I’m not fully confident and struggle a little with my breathing technique ( I needed to pause twice and take my inhaler. But thanks so much for letting me know xHave a wonderful day

[Nannysam52 in reply to Cmoi]

Hi, thank you for your reply .. I realised today who told me to repeat the run .. it’s my coach on the app 😂. I think as I’m very new to running, I’ll stick to the repeat as I’m not fully confident and struggle a little with my breathing technique ( I needed to pause twice and take my inhaler. But thanks so much for letting me know xHave a wonderful day

[IannodaTruffe Mentor in reply to Nannysam52]

Have you read this FAQ post about mental approach? healthunlocked.com/couchto5...

It might affect your decision. While there is no harm in repeating any workout, if you have fully completed the last one, your body has been prepared to move onto the next.

If you are having trouble breathing then you need to slow down even more.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast for your current fitness level.

Going slower will improve your adaptation and development more effectively than going at a pace at which you cannot breathe fully.

[Nannysam52 in reply to IannodaTruffe]

Thank you , That’s a great tip I will definitely give that a go on my next run. And I’m going to have a read of the mental approach. I think having copd may be affecting my run? I wear a watch Apple Watch and my heart rate went to 172 … apparently I should take my age away from 220 which should be 168 bpm? Which is only 4bpm slower than what my watch told me. So I’m going to go to the next level in that case .

Once agin thank you for your advice, it really is a great help.

Thanks

Sam

[IannodaTruffe Mentor in reply to Nannysam52]

Your observation about heart rate is purely a guideline unless you know your ACTUAL MAXIMUM HEART RATE as opposed to the theoretical average one arrived at by your calculation. This is further explained in this FAQ post about maximum HR healthunlocked.com/couchto5... Frankly, I would forget the heart rate data at this stage.

You probably are working too hard and although your COPD may well complicate the issue, your body's adaptation is wholly reliant on you exercising at a level where you can fully oxygenate your blood by full and deep breathing.

[Nannysam52 in reply to IannodaTruffe]

Thanks Iannoda, that makes sense really.. I’ve been very focused on heart rate and breathing since day one due to copd, so I’m going to relax from now on and just enjoy what I’m actually achieving day by day. and also going to say the sentence to myself if I feel I’m going to fast.

Thanks again for the support

[nowster Graduate in reply to Nannysam52]

The recorded instructions for all three runs of the week are identical. That's what will have confused you.

There are only three runs per week. No need to repeat a week unless you feel you need to.

For most of the weeks the three runs of the week will be identical. Only in weeks 5 and 6 are the three individual runs unique.

[Nannysam52 in reply to nowster]

Great! thank you for letting me know that. It’s much appreciated.

[Oldlady64 Graduate]

I haven’t seen such advice. Suggest that you be guided by how you’ve felt after the week 1 programme, if you feel you’d benefit from repeating any of it then do so, if you feel comfortable to move to week 2 then that seems to be a good idea. Good luck!