W4 R1 - that was really hard!

[MarmiteB]

Eek! I found this morning run really tough!! I had found week 3 ok - to the point I would do the interval portion twice but crikey, today felt like a big jump! Just the once and then a big glass of water and shower…could easily have a nap though!! Did anyone else feel this?

[IannodaTruffe Mentor]

Well done, you did it.

W4 is a step up, but if you keep at an easy conversational pace it should be well within your abilities. Faster is not better for your development............stay slow.

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

This FAQ post expands on the theme. healthunlocked.com/couchto5...

EDIT Just realised that you are new on the forum....... welcome.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Enjoy your journey.

[BrokeyNotSoBusted Graduate]

Well done on getting to week 4. I actually struggled more in week 3 than 4. Had shin splints and breathing was out of control so each run had me sore and exhausted. Was week 4 when I joined here and each week became easier to manage following the advice, mainly go slower. Read the posts that IannodaTruffe has linked, really helps!

If it still feels too much, there is no harm in doing a few week 3 runs again but I'd bet going slower at conversational pace you'll be fine.

[Devon_straggler Graduate]

Week 4 is the biggest (proportional?) jump up in running time I think. For me, the run you have just done was the toughest of the whole program! But you managed it, and next time around it should feel just a little bit easier. Good luck!

[Vespina Graduate]

Congratulations on pushing through and doing it.

I found that one tough too. I blamed it on the blizzard but I reckon a lot of it was the increase in the intervals. Never had 5 minutes felt so long. Don’t worry, it gets easier.

[MarmiteB]

Thank you everyone xx

[SueAppleRun Graduate]

Week 4 challenged me, it is a step up and i found we had to slow down to make the time otherwise we were exhausted

[Chinkoflight]

I use Jo Whiley to coax me through, yesterday was week 4/2. Getting past the 10 minute point is key because it focuses you on relaxing and breathing clearly. Tension for me is the block and as soon as you can get through this suddenly it improves. I drop the arms, push the shoulders back, and relax the diaphragm while just running a little slower. By the end I felt I could continue running beyond the last 5. Good luck, it really is working.

[Liono Graduate]

I struggled with the jump from W3 to W4 too. I think I've read here that it's the biggest jump in overall running time in the whole programme? The first time I attempted C25k I sustained an injury in W4R1, so I am being much more cautious this time. I'm running MUCH slower and have repeated W3 twice and then added in my own W3.5 to make the jump a bit smaller! So far so good - if today's run goes ok then I'll be joining you on W4 shortly!