Week 4 blues

[KathyinChips]

Having successfully got to running for 3 minutes reasonably comfortably, I started week 4 this morning. I couldn’t manage to run for 5 minutes and I’m feeling disappointed in myself. I’m wondering if it’s just me who is struggling with the step up? Thank you for reading. 😀

[SueAppleRun Graduate]

Oh, I found week 4 horrible, it just feels like so much longer. I'd suggest you go slower. As the runs get longer we can't keep the pace the same, I try and set off incredibly slow so I can keep going, this works for me and I think if you start really slow you'll find you can run for the time.Good luck

[Mamablue2]

hello, dont be disheartened! It could have just been a bad run day for you. I definitely found week 4 a jump (still have run 3 to do). Run 2 was better than run 1. I thought 3mins was hard last week but now we have the 5mins I think 3mins is easy. Next week i will be saying 5mins is easy 😂…

Take it easy and if need be repeat this week again

[Hidden]

Huge and massive congratulations KathyinChips - please please don't (ever) feel disappointed in yourself - your achievement is already astounding and will only get greater. I had a similar experience at the end of Week 2....so I did Week 2 again. Never regretted it and I'm now half way through Week8. Re-doing Week 2 really boosted my confidence AND strengthened my knees!!! I'm sure everyone else will tell you C25K is not a race, it's a wonderful, inspiring, life-changing programme that can and should be tailored to your individual pace. Keep us posted.....

[Vespina Graduate]

Just looked back at my running log for week 4 (May 2022). Yes, I found the jump up to 5 minutes to be big one - I felt that in every run that week.

A lot of it is mental as well as physical. You’re training your mind as well as your body and every run makes you stronger in both, even if you don’t quite hit the target on the clock. You’ll get there. Each run builds your body, mind and consistency a bit more. Please do celebrate what you’ve done.

A couple of words of advice, if I may:

1. Go as slow as possible. If you have both feet (briefly) off the ground at the same time, it’s running. Do not channel Usain Bolt 😁

2. Think about something other than the time. This might be music or a podcast, about which way you’re going next, what to have for dinner, the lovely scenery if you have some. Whatever lets the minutes flow. They’re like a watched kettle, the more you focus on them, the slower they go.

3. Run the minute you’re in. I remember at this stage thinking about future increases too. They don’t matter. Just keep putting one foot in front of the other until it’s time to walk again. Or for as long as you can.

You can do this and if you need to repeat a run or a week, that’s fine too. And maybe at the end of C25K you’ll look back on it and remember all the steps (literal and otherwise) that you took to be a runner.

You’re building a foundation for many more amazing runs and adventures. Enjoy the journey and celebrate how far you’ve come since week 1. You’re doing great.

[KathyinChips Graduate in reply to Vespina]

Thank you so much. I shall follow your good advice.

[John_W Graduate]

"Having successfully got to running for 3 minutes reasonably comfortably..."

I know what you mean, but it's actually better than that - you ran for 9 (NINE) minutes, on 3 (THREE) separate occasions in Week 3.

So I'm assuming that you managed that total of 27 minutes without any problem...

Week 4 then ... are you saying that in W4R1 you got through the first 3 minutes ok then walked, and then had to stop before the end of the 1st 5 minute run segment?

If so, why? What was going on? Were you out of breath? Legs sore? Or was it mental?

[KathyinChips Graduate in reply to John_W]

I was out of puff! But I’m managing it now so I think it might also been a bit of a mental block. 😀

[John_W Graduate in reply to KathyinChips]

If you were out of puff, then your problem was very simple - you were going waaayyy too fast.

Think JOG, not 'run' - take it nice and easy. During every running segment, you should be able to chat comfortably - if you can't, slow down , you're going too quickly.

That is the 'secret sauce' or the 'cheat code' to completing C25K. Once you find your 'chatty pace', you'll be absolutely fine.

Think about letting air out of a balloon in a controlled fashion - that level of control is what you're looking for. You should finish the last running segment feeling like you could easily carry on if you had to - so think about what that pace looks like before you start