Week 4 too hard

[First-time-run]

Found week 4 run1 sooo hard have had to redo week 3 😓

[John_W Graduate]

In what way was is "sooo hard" ? Can you describe what was going on?

[First-time-run in reply to John_W]

I just couldn't run for that long. I even struggled with the 3 minute run which I had already done in wk3🤷‍♀️ I ran 2 minutes of each run part. It could have been because the rest periods in between are a lot shorter. I'm not sure?

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

Pretend I'm a GP listening to a problem you've got.

Why couldn't you run for that long? What's going on? Is it your breathing? Are you out of puff? Your legs? Are they hurting?

Do you consider yourself to be 'running' or jogging? Do you understand the difference between them?

Are you thinking you have to reach 5k by the end of the program ?

[First-time-run in reply to John_W]

Jogging definitely. Breathing is a bit of a problem still trying to find a rhythm but I do have asthma. I just want to get fitter and be able to go for a long jog if I want to

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

Are you jogging like this? If you can't talk easily whilst jogging, you're going too fast:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

youtube.com/watch?v=tVJva1q...(Not working as expected?)

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

It's an understandable strategy but therein lies a clue (in addition to the pace issues well covered by others) to why Week 4 felt too hard... if you find yourself having to stop or to walk during a run segment, walk the rest of the whole session rather than starting to run again, and then do the session again after your non-running day.

[IannodaTruffe Mentor]

Why go backwards?

There is nothing wrong with repeating any run or week, but it is W4 runs that you need to crack.

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

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

Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.

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.

Relax and enjoy it. Don't turn it into a battle.

You can do this.

[First-time-run]

Thought it might give me some confidence and build a bit more stamina before trying again

[Instructor57 Graduate]

If you are finding it hard then the chances are you are trying to run too fast.I notice from your previous posts that you said you couldn't get your breathing right which again makes me suspect it's to fast .

Are you jogging at a pace where you could speak full sentences without gasping for breath ?

Or is it something else like legs or muscles hurting ?

If you can give a bit more information then we can probably help you better .

How long is it since your last run ?

As according to your post dates it's 9 days ?

[First-time-run in reply to Instructor57]

I've run Mon and today this week. I don't post very often but I do run 3 times a week. It's not my muscles. It's my breathing/chest during the walk periods that I seem to not be able to control. I'm definitely not jogging too fast

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

Ok, I was concerned you were leaving 9 days between runs !You say you are definitely not jogging too fast , so if I was jogging alongside you would you be able to hold a conversation with me ?

Because that's how slow it needs to be ?

[First-time-run in reply to Instructor57]

Yes

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

Ok, just reading back through your messages trying to understand the issue fully.If you are running at a conversational pace (and you have confirmed you are) is your breathing ok when you jog ?

And you have said your legs/muscles are ok then I'm not sure what's making you stop running ?

I also notice you say it's during the walking breaks that you can't control the breathing .

If it's the recovery between runs that's the problem are you needing to use an inhaler?

If so have you discussed this with your GP/healthcare professional ?

[Marc_Mclean in reply to First-time-run]

Hi there is no problem in repeating any of the weeks. I did all the weeks straight through and developed a serious tendon injury towards the end.

On reading the forums a lot of runners said to repeat week three to enable your body to get used to the activity.

[First-time-run in reply to Marc_Mclean]

Thank you

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

I'm not a medical professional.....

Do you have a Pulse Oximeter to see check what is happening with your oxygen levels?

While they will certainly fall even on short runs for those starting to get fit again after many years; they should recover fairly quickly during the walking 'rests'. If they remain low for long it would be wise to seek a medical check up.

Where I'm coming from.... I'm currently unable to run due to the damage caused to my lungs by a viral infection (not covid) back last August. During my two weeks in hospital it was discovered that besides the viral infection which was killed off, I had Pulmonary fibrosis. Despite the permanent damage from fibrosis had I managed to both complete C25K early 2021 and continue to run right up until the lung infection made it impossible.....it then took two weeks to get to see a nurse (due to covid restrictions). That night I was in hospital with resting O levels in the mid 80s.

[Madge50 Graduate]

Hi there,Have you also considered an additional rest day? In my experience - and just to be very clear - this is my own experience of the programme - I found I was fine with the three runs a week up to about week 7 or 8, which I then found I started to get niggles - overuse injuries - plantar fasciitis in fact - I appreciate that’s not the same as the breathing issues you are having, but we’re all different.

I then gave myself a break and had an extra rest day…..and that worked for me.

Ok it meant I didn’t complete the programme in the golden 9 weeks - but remember it’s a guide……we’re not robots!

I carried on with two runs a week with other types of activity in between - walking, yoga etc., for quite a while - I got up to half marathon distance in fact!

Other than that if you do have health concerns, please seek proper medical advice. But I hope this is helpful.

Mx

[First-time-run in reply to Madge50]

Thank you. Well done for your achievements. I'll try an extra rest day once I've restarted week 4r1 👍

[IannodaTruffe Mentor]

You say you have asthma. Perhaps you can talk to a nurse about the best way to handle this with your running. Many people find that regular running improves the condition, but you may have to use an inhaler.

This FAQ Post about breathing may help healthunlocked.com/couchto5...

If you can walk and talk for three minutes, then it should be no different jogging, if you keep the pace down. Many jog slower than they brisk walk....... that is fine. It will still build your stamina. It is all explained in the guide to the plan healthunlocked.com/couchto5...

[Liono Graduate]

I can't see any reason why you shouldn't repeat W3 runs if it helps you with confidence and stamina - I did exactly the same. We're all different, do whatever helps you achieve your goal. The programme is as much a mental challenge as a physical one I've found. Nothing wrong with setting yourself up for success and your persistence will pay off - it's a great quality to have!

[Kirst13 Graduate in reply to Liono]

I repeated all the early weeks. Up to 6 times. It meant I enjoyed the runs and moved on once I had put a bit longer onto the final run. Each of us if different, but if repeating works for you, then repeat! I used to tell myself that even if I stayed on week 1 forever, it was more than I had been doing! But the advice about going slow and getting medical input for your asthma is important too.

[ToxicMillennial]

I felt this way too (see my thread on Week 4), but I slowed right down. Like RIGHT down and it helped a lot. I could regulate my breathing and my body didn’t get as tired.

[First-time-run]

Thanks everyone ☺️

[Dellie100 Graduate]

Hello - fellow asthmatic here 😊 If my breathing gets heavy, I increase the amount of preventative inhaler I use. I do 4 puffs twice a day at the moment as the pollen levels are high. Definitely worth having a chat with the asthma nurse.

[First-time-run in reply to Dellie100]

Thank you. I'm due for a lung function test in a couple of weeks so I'll ask then as it's almost impossible to get an appointment at the Dr surgery 🙄