Struggled!

[First-time-run]

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?

[AlMorr Ambassador Graduate]

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 Graduate]

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 Graduate]

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 in reply to Instructor57]

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

[Instructor57 Graduate in reply to First-time-run]

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

[IannodaTruffe Mentor]

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 Graduate]

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.