about to start werk five Couch to five k

[Jazzy34]

I’ve just finished week four and I’m finding the five min runs really hard and I got a stitch today and couldn’t quite finish the last run -this hasn’t happened so far . Any tips on how to have better lasting performance ? I think I should redo this week

[MissUnderstanding Administrator Graduate]

Welcome to the forum and congratulations on your progress so far. Week 4 is a bit of a step up from week 3-it’s common to find it challenging.

How do you feel as you’re running? Can you speak out loud in full sentences without gasping? It’s really common to go too fast, even if you feel like you’re running slowly. It seems counterintuitive but you’ll develop your aerobic base better at that pace. There’s a helpful guide to the programme here that might be a useful read…

healthunlocked.com/couchto5....

If you want to repeat week 4, you absolutely can. I think I’d just try the last run again at a slower pace and see how you get on. There’s no rush to finish though-it’s absolutely fine to adapt to fit what works best for you as long as you’re taking recovery days between each run.

Really good luck to you. If you have a browse around, I’m sure you’ll spot loads of us have been in the same situation. Some runs are like that and they don’t mean you’re any less of a runner-they’ll make you stronger.🏃‍♀️🏃‍♀️🏃‍♀️

[John_W Graduate Ambassador]

Curious to know - how old are you and are you male, female or other?

[John_W Graduate Ambassador]

If you're going at a nice easy, comfortable jog, then there's a much reduced chance of you developing a stitch. Also, did you have anything to eat or drink in hour before you went out?

[LeeU Graduate]

I'm going to say something that isn't meant to offend you, because it's not and if I do I apologise in advance.

Don't worry about week 5, the runs are all in your head, just slow down, it's only a light jog, nothing more.

Ignore the 5k part, most people don't hit 5k when doing the program, I've completed it about 4 times now and I've NEVER hit 5k while completing the program.

Just go slow and steady, don't look at the clock, the only part of your body that knows anything about time is your head, your heart, etc, just reacts to the demands you put on it.

If you can't hold a conversation when you're jogging then you need to slow down, if that's really slow then there's no problem there, look up Japanese slow running technique.

Look into 'belly breathing' too, it helped me a lot the first time I did the program, helps keep you heart rate under control.

Week 5, especially run 3, is a purely psychological barrier, nothing more.

[Mummycav Administrator Graduate]

Hi Jazzy34 ..well done on your achievement so far, your doing brilliantly

If you have a stitch during a run, try to breathe through it by taking slow deep breaths…make sure you don’t eat within an hour of setting off too as sometimes this can cause a stitch

If you’re finding the 5 min runs hard then my advice would be to slow down, start the run slower than slow and you won’t burn out before the end & your reserve energy will be burned off on the massive smile on your face!

Repeating the week sounds good and is completely ok!

Good luck