Think week 3 is going to take more than 3 runs

[Ardenk]

Just done week 3 day 2 and feel exhusted not in a out of breath sense. Its like my legs couldn't give anymore.

Will see on my 3rd run Friday but thinking Im going to give this 2 weeks as a foundation

Can anyone relate ?

[IannodaTruffe Mentor]

Well done, you did it!!

Heavy legs can be symptomatic of poor hydration. As a runner you need to intake a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Hydration, along with a pace at which you can speak aloud clear ungasping sentences as you run, should see you through.

[Ardenk Graduate in reply to IannodaTruffe]

Thanks for the reply I have other reasons to think I could be dehydrated too.

Ive been tracking my calories past 2 weeks looks like time to track my fluid too

[Oldfloss Administrator Graduate]

Hi there... have you checked out the essential reading to running this programme... so much great advice there... and lots of advice in our new Off the couch post too !

healthunlocked.com/couchto5....

healthunlocked.com/couchto5...

[brindoff]

Well done for smashing through it!! I've done week 3 THREE times now. Second time was because I wasn't ready for week 4 and the third time was because I had to take a break due to injury. It's a tough week but it gets easier. If you feel like you need to repeat it, do it. Doesn't matter if any of the weeks take more than three runs for you to feel comfortable, everyone is different and it's tougher for some more than others.

[Le-chat-blanc]

don’t worry about it! I frequently repeat a week if I need to - it really doesn’t matter it just means you need a little more practice before going on to the next one. Better to repeat a week and get there feeling good than to try to speed through. You are not alone!

[Packrunner Graduate]

Some days get you like that. I generally just know before i start a run if it’s going to be “one of those day’s” and if it is, I swap out any fast pace or challenging run I was planning and just do an easy jog and podcast or audiobook instead, then go back to the harder stuff another day. You still get the satisfaction and benefits of the exercise but without the risk of hurting yourself or hyperventilating.

[Ardenk Graduate]

Thanks for the replies. It really helps to dump my reflections on this. Ive done my W3D3 run outside today (first 2 were treadmill)

I finished but definitely had no run left in me by the end of the final 3 min interval.

Next run will be on Tuesday at the gym to will try a week 4 with incline as a practice and revert to week 3 if needed

[nowster Graduate in reply to Ardenk]

I'd strongly recommend NOT doing Week 4 with an incline. If you found Week 3 hard, don't make Week 4 even harder for yourself. Week 4 asks a lot of you.

[Ardenk Graduate in reply to nowster]

ok interesting the reason I use an incline is to give some simulation to running outside. Each week two on treadmill then need to do one outside before moving up.

[nowster Graduate in reply to Ardenk]

Week 4 is a big step up in activity. You'll thank me afterwards. 😉

I've never run on a treadmill. I did all of C25K outside. And the third run of Week 4 was the one which I hated. The weather didn't help: a humid drizzly gap between two summer downpours.

[Packrunner Graduate]

I’d second the advice to scrap the incline. I run on the treadmill regularly and never with a gradient. The ‘gradient being a good thing’ thing is a total myth. Treadmill running is already perceivable harder than outside running without the incline … plus .. week 4 is a biggy.

[Ardenk Graduate in reply to Packrunner]

Ive just done week 4 day 1 on treadmill yes its a killer, family commitments mean I know, can only get 2 runs in this week and 2 next, so will just do week 4 with an extra practice for next 2 weeks