Wk 4 Run 1 tips please

[Moreofawalker123]

Week 4 run 1 incomplete. Wk 4 seems a big step up from 3. Just abt managed 3 min runs last wk. 5 min seems undoable. Any tips welcome.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Make sure that you can speak aloud clear ungasping sentences as you run. If you cannot you are going too fast for your current fitness level. Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.

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.

You might benefit from reading this FAQ Post about mental approach healthunlocked.com/couchto5...

Enjoy your journey.

[Instructor57 Graduate]

Well done on your progress !A couple of things to remember here .

1. The program works .

And what I mean by that is the week you have completed sets you up perfectly for the next week .

So if you have successfully completed week 3 then you ARE physically ready for week 4, and so on .

Often the issue is the head not being ready !

2. Remember the conversational pace , as outlined in the guide linked to by IannodaTruffe !

It works , if you cannot speak full sentences while running without gasping for breath then it is too fast .

Running at the conversational pace will develop your strength and stamina quicker than if you were running faster .

You may also find this FAQ Post useful.

healthunlocked.com/couchto5...

Take your time and enjoy !

[nowster Graduate]

Yes, you're right in that it's a step up in activity.

However you are probably wrong when you think it's undoable. Trust the programme. It has prepared you for this. Don't overthink it.

[John_W Graduate]

"Week 4 run 1 incomplete. "

Why? What went wrong?

"Just abt managed 3 min runs last wk"

Why the struggle? What's going on?

[ntm82]

Hey.I feel your pain. I felt the same through Week 4 but I did it. It's tough. My other half comes with me almost every run and hits me with positivity throughout "keep those little legs moving" "you're doing amazing" "just keep going" "focus on the next step" Seems silly but all this gets me through. If you feel the 5min runs are tough, pause the run, give yourself a 30sec walk and then go again. Just finish it. My mind tells me all the time I can't when in reality I know I can so mind over matter is also a big thing. A PT once told me when I'm feeling like I can't do anymore, do a body check from head to toe "my heads alright nothing wrong there" "my shoulders are fine. Nothing wrong there" "my arms are still moving so their alright" "my chest is still breathing so I'm not dead" all the way down to your toes....sounds ridiculous but it takes your mind off whatever it is that's making you want to stop and a couple more minutes have passed. We also used to play the "I went to the supermarket and bought an apple..." game and cycle through the alphabet. All really simple tactics to take your mind away from wanting to stop and all tactics I still use today...4yrs later. Good luck. You've got this!

[Illtryanythingonce Graduate]

I just posted about wk4 too. Then saw this!

I know what you mean, it does seem a big step up... especially when I didn't manage the 5min runs on my first attempt. I was sooo tempted to repeat wk3, thinking I was in no way ready for wk4. But then I decided to follow advice I've seen on this forum so many times - think of it a practise run! And then I tried wk4 run again, and I managed to do it. So chuffed with myself! Give it a try, and if you can't quite do it yet, consider it practise!

[Lucylasticplease Graduate]

I’m about to start week 4 and I’ve been dreading it! Your post came just at the right time as it’s made me read all of the supportive responses. I’ve looked at the tips and advice and decided that I’ve been more of a hare than a tortoise! So, tomorrow I’m going to embrace my inner tortoise and I will complete my first week 5 run. Thank you, Moreofawslker123 for asking for tips.

Good luck for the rest of the week 5 runs