3 weeks ago I couldn’t even run for 15 seconds without overheating so I can definitely see improvement, but I don’t think me and week 4 are friends!
Just attempted run 1 and gave in for the first time ever about half way through the first 5 minute run. I am absolutely gutted with myself, I don’t know if it’s just generally feeling a bit unwell or what I just don’t see it being possible.
Trying to work out if repeating week 3 is the best option or giving week 4 another try tomorrow evening?
I’ve really enjoyed adding this to my schedule and while I hate the running during I really do feel better after, I don’t want this increase of intensity to have the better of me!
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Ellenio
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Firstly, make sure you have one non running day between runs, if you ran today dont run tomorrow. Secondly, if you even feel a bit unwell it will affect your running. Thirdly, week 4 is a step up, go as slow as you can so you have the energy to keep going for the time.
Fourthly it is warm at the moment and some people struggle to run in the heat
(I'll let you into a little secret, Ive run C25K 3 times now, first time i hated week four, second time i dreaded week 4and it was ok, third time each week was a breeze)
Oh gosh.... this is a dilemma...you say you hate running while you are doing it, but you want to use it to gain mental and physical good heath.
So... maybe relax.... think why you are doing it and then just slow it down. and then slow it down more.
Running whilst under par is not a good idea. as Annieapple says. Take an extra day until you feel better...
When you next head out, look around, take everything in, think of all the lovely positive aspects of that run... and how good you are going to feel when you have completed it..
Also, do start to add in a bit more strength and stamina work on those rest days... loads of ideas on the strength and flex forum.
Hi Ellenio - you're doing an amazing thing....please Don't feel downhearted. I repeated Week2 and it worked for me, but only you can tell. However, I do recommend from experience to SLOW it right down. There's no need to run any faster than walking pace while you build stamina and confidence - it's not a race. Some young athlete friends of mine laughed at my slow pace and said I might as well be walking - the young can be so cruel!!!! But I had the last laugh, now running 3 times a week for 30 mins each. PS I'm still pretty slow!
🍏 Ellenio ⭐️You have earned your place in week 4 . Sometimes our minds have to catch up with our bodies! Have a full rest day drinking plenty of water & do a relaxing walk. Put your gear out the night before, & plan to run as early as it’s possible for you, so it’s cool.
During the 5min warm up walk tell yourself Week 1,2 &3 have prepared me for this moment.. I am training to be a runner, I am a runner and I love running! Today I am going to run very slowly 🐌 or as some coaches say “run easy”. I am going to smile and enjoy the feeling of this longer run.. as you move into the actual running bit keep checking that your body is not tensed up.. look around & smile at anyone you pass on the way… as you move back into the walk.. breathe easily & assess whether you are running slow enough, easily enough… you can definitely do this!!! 🤗🐌
Why not Ellenio ? You mention generally feeling a bit unwell, so that might be it. In that case, take some extra rest. It's not a good idea to run on consecutive days anyway, and certainly not if you're not fully fit.
If week 4 feels like too much of a step up from week 3, you can repeat week 3 if you want, but if you successfully completed that week you are physically prepared for week 4. This post from our late friend Tim might be helpful: healthunlocked.com/couchto5...
I’ve ended up taking a week out, a lovely cold wiped out my whole office and took me down too, I’m going to do a week 3 repeat to get back in the swing of things but even after the first one I’m so much happier with the progress 😊
Hi Ellenio I’m on week 4 too. On my first week 4 run I slowed right down on my 5min runs, and on my second run this evening I just kept my jog at a good pace and didn’t overdo it. If you feel better about doing week 3 again then go ahead, you’re the only one that can tell if it’s too much. Well done on getting to week 4 tho ☺️☺️
Lots of great advice here, one extra bit. Try smiling as you run. It will relax you and you'll just somehow feel better. Similarly, saying out loud 'this is great' will help lift your mood. Try saying it when you're really hating your run, it'll make you laugh and you'll feel SO much better!Good luck 😁
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Week 4 disaster😩
Week 4, Run 1
Week 4 problems
Week 4 run 1
Week 4
