Completed week 4, worried about week 5

[LilyLemon]

I've just completed week 4 and having found the first 3 weeks absolutely fine, I did struggle a bit this week with the 5 minute runs. I completed them all but really felt it! I'm a bit nervous for next week now. Should I repeat week 4 or just go for it?

[MissUnderstanding Administrator Graduate]

Congratulations on finishing week 4. You’re doing really well! Personally, I would count a completed run as a completed run and move on to the next one. It’s absolutely ok to find the runs a challenge. You’re learning a new skill and getting fitter and stronger. The key is to keep every run nice and steady so you can talk out loud in full sentences and slow down if you aren’t able to do that. Most of us go too fast!

What’s the worst that could happen? If you started a run and didn’t finish, you’d just treat it like a practice and have another go. That could still be a good run. It’s fine to repeat if you wanted to though. You’re in control.

There’s a really good explanation of how week 5 isn’t one to dread here…

healthunlocked.com/couchto5...

Really good luck. 🏃‍♀️ 🏃‍♀️ 🏃‍♀️

[LilyLemon Graduate in reply to MissUnderstanding]

Thank you so much for your advice. Yes I think I may have gone a bit too fast on the second run. The third run was the slowest jog I could do and was much better.

I will move on to week 5 and see how it goes.

[MissUnderstanding Administrator Graduate in reply to LilyLemon]

It’s so easy to go too fast without noticing. We’ve all done it! The great thing is you’re aware of it for the next run so you can adapt. That’s a skill that will stand you in really good stead for the whole of the programme, and beyond. Really good luck, and don’t forget to enjoy your rest days!

[nowster Graduate]

Week 4 is actually the tough one, and very few people notice that. Week 5 isn't as tough.

Week 4 almost doubles the amount of running you're doing compared with the first three weeks. (16 minutes per session compared with 8 or 9 minutes per session)

What Week 5 does is reduce the number of walk intervals until you're running continuously.

If you've completed week 4, there is nothing to fear about week 5.

[LilyLemon Graduate in reply to nowster]

Thank you so much. That makes me feel better about completing week 4. It just seems such a jump from 5 minutes to 20!

[John_W Graduate Ambassador in reply to LilyLemon]

Hard to do if using the app, but try not to focus on the length of the individual run segments e.g 5 mins, but instead look at the TOTAL running time - *THAT* is what builds your fitness/stamina.

So week 4 consisted of 3 outings of 16 minutes of running (split up with walking breaks) .

Week 5 ends with 20 minutes, so a very modest increase in total running time.

Here are 3 important things to remember ahead of any run that seems daunting:

1. Every run you do and have done prepares you for the next one. That's how any progressive excercise program like this works - building you up a little bit extra each week. This means that ...

2. Your *body* is ready - but not necessarily your mind.

Top tip: switch brain off!

Because...

3. C25K is primarily a mental challenge not a physical one, if done at the right pace. The program is designed to physically possible by most people. The issue is therefore, can you see it through.

You've got this.

Do it. 😎

[LilyLemon Graduate in reply to John_W]

Thank you, that is really helpful. I was definitely looking at it as the longest run I've done is 5 minutes and not 16.

Will try to switch brain off from now on!

[Annieapple Administrator Graduate]

Well done LilyLemon. 🥳 Week4 is a challenge & you did it! Go on to Week 5 which is a super week. You only need to complete a run that becomes a practice run because you couldn’t finish it. Enjoy & keep it slow.. don’t forget to keep hydrated on run & rest days. Enjoy! 😊

[LilyLemon Graduate in reply to Annieapple]

thanks for the encouragement. I am enjoying it very much. Not sure my knees are 🙂

[Hidden]

Well done for getting to week 4. Our running group repeated week one a number of times until we were all happy to move on as that is what we had agreed. Once we started week two it was nowhere near as bad as had been imagined. We then changed our plan to always try the next run, and then go back if anyone could not do it. somehow, no matter how hard we had found a run, or how daunting the next run looked, we always managed it.

My advice would be to try it. There is no law saying you cannot go back to week 4 after starting week 5.

[LilyLemon Graduate in reply to Hidden]

thank you! I will give it a go.

[Hidden in reply to LilyLemon]

One note: The person was the the last to agree that we should move forward from week one, is now the person who actually runs the furthest of all of us in our group of 8. She quite regularly runs 20K and has done more.

[Duncan_Greenock]

This is my second time of C25K, after completing in lockdown and then letting it all slide, even knowing I have done it before I have found each week progressively tougher.

I’ve never tried to break any speed records and taking it steady each time, you can do it I’ve found each run to be a challenge and achievement, you can do it!!👍

[LilyLemon Graduate in reply to Duncan_Greenock]

thank you!

[Lola9631 Graduate]

I’m just finishing week 5, second time of couch to 5k. First time around was very unsure re week 5 run 3 , how could I do 20 minutes ? . Nice and slowly was the answer and feels such an achievement. That’s tomorrows run for me, worst that will happen is have to repeat it and if I do that’s fine too. Go for it , let us all know how week 5 goes.

[LilyLemon Graduate in reply to Lola9631]

Thank you, hope your run tomorrow goes

[Newfoundland59 Graduate]

I felt the same thinking I couldn't do it. I repeated week 4 three times which gave me the confidence to move on. When I did week 5 I felt I could probably have done it sooner. Whatever works for you. Good luck 👍

[LilyLemon Graduate in reply to Newfoundland59]

Thank you. After reading all these fantastic replies I am going to move straight on to week 5🙂