Struggled!: Week 4 run 1 was way harder than I... - Couch to 5K

Couch to 5K

134,191 members159,534 posts

Struggled!

First-time-run profile image
7 Replies

Week 4 run 1 was way harder than I thought it was going to be and I couldn't complete it. I did go out at a completely different time so I'm not sure if that didn't help. Any advice? I was thinking redo week 3?

Written by
First-time-run profile image
First-time-run
To view profiles and participate in discussions please or .
7 Replies
AlMorr profile image
AlMorrAmbassadorGraduate

You can repeat any runs or week's if you wish to, my advice to you is to take a extra day off running, drink plenty of water and in 2 days rerun run 1 of week 4 a little slower than you did today, good luck.

SueAppleRun profile image
SueAppleRunGraduate

Oh week 4 was hard for me and I’ve done the programme twice, it’s quite a step up from week 3 I’d suggest you do week 4 run 1 again and run as slow as you possibly can so you can keep going for the time

Instructor57 profile image
Instructor57Graduate

If you find it was tough then the chances are you are trying to push too hard .Are you running/jogging at a conversational pace ?

If not then it's too fast . Take a rest day (or2)

Then give it another go only slower !

First-time-run profile image
First-time-run in reply toInstructor57

I think I need to learn how to breathe properly as I'm not sure I'm breathing correctly?

Instructor57 profile image
Instructor57Graduate in reply toFirst-time-run

Just breathe naturally, it shouldn't be a problem if you pace is slow enough

IannodaTruffe profile image
IannodaTruffeMentor

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

The guide to the plan has advice on breathing healthunlocked.com/couchto5.... amongst many other topics and this FAQ Post has more detailed information healthunlocked.com/couchto5...

Just slowing down is probably all you need to do.

The runs you need to crack are those in W4 and while there is nothing wrong in repeating a run, why go back?

This FAQ Post about mental approach may help healthunlocked.com/couchto5...

Relax and enjoy it, don't make it a battle.

ArthurJG profile image
ArthurJGGraduate

In general there’s no need to repeat weeks: if you didn’t finish w4r1 then call that a practice run and your next one is w4r1 again. You don’t need to prove you can do week 3: you’ve already done that run 3 times. As others have said, an extra rest day and a slower pace may make a bigger difference than you think.

Not what you're looking for?

You may also like...

Struggled! Wk4r3

Wk4r3 been out this morning completed all the runs but it was hard going today. Last run I got to...
Lynnie18 profile image
Graduate

W4R1 - struggled

Hi I finished week 3 early Saturday morning and really enjoyed it, felt super motivated to start W4...
CCarnall profile image
Graduate

Struggled today

For some reason today I just couldn’t make myself complete Week 8 Run 3. Obviously I’ve already...
NewRunner4 profile image
Graduate

Struggled today!

I completed week 6 Run 3 without an issue and was so proud of myself, but tried week 7 Run 1 today...
Suttonh profile image

Struggled

Dissappointed tonight, after 2 weeks holiday and a weight gain my jogging was terrible had to stop...
lindar383 profile image
Graduate

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Oldfloss profile image
OldflossAdministrator
Annieapple profile image
AnnieappleAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.