Fearful of week 4

[Stumper22]

I have just completed week 3 ( having earlier repeated weeks 1 and 2) and found it pretty tough. I am a bit worried about tackling week 4 as it looks like a huge step up in total running time. Any advice?

[Lookslikejames Graduate]

Firstly, well done on your progress so far. If it was slightly tough on week 3 you can always slow it down a bit more? Just take it nice and gently, you've got this!

[Oldfloss Administrator Graduate]

Well done you... Just rest assured that every run, every week, follows the one before...

Keep it slow and steady, and know that each run builds you up ready for the next...the plan is so structured.

The only thing to fear ? Fear itself... just believe that you can do it and you are half way there!

[John_W Graduate Ambassador]

In what way have you found Week 3 tough?

[Stumper22 in reply to John_W]

I was very tired by the end of each 3 minute run so the thought of running for 5 minutes is quite daunting. This seems like a big step up.

[John_W Graduate Ambassador in reply to Stumper22]

Tired? So physical rather than mental, yes? Legs mostly or lungs?

[Stumper22 in reply to John_W]

Not mental...I feel motivated to do this. I couldn't really specify whether it's lungs or legs....just felt I needed to stop running at 3 minutes. I feel daunted to step up total running time from 9 minutes to 16 minutes, including 2×5 minute runs. Why is the plan designed with such a large increase?

[Oldfloss Administrator Graduate in reply to Stumper22]

It really isn't such a large increase.. and if you are finding it a struggle , then slow it all down... including the walking intervals...those intervals give you the breather before each run...

As the runs get longer. some strength and stamina exercises will help... take a look on the S and F forum for some great ideas.., there is everything, from leg work to breathing...but initially, just try to relax, ease back and take it slower?

[John_W Graduate Ambassador in reply to Stumper22]

It's a fair question and I'm happy that you're aware of the TOTAL running time, which will be an even more important consideration in the coming weeks.

The plan was designed by a guy called Josh Clark, in the US, for his mum . Why he's laid it out the way he has, has never been explained as far as I know.

But ... it's worked for millions of people, of all ages, around the globe.

The way I see it, Weeks 1-3 are easy, 'foundation' weeks; Weeks 4-6 are what I call 'bridge' weeks, bridging the gap between run/walk and then continuous running (JOGGING!) of Weeks 7-9.

Remember, this is a 9 week programme with the aim of getting you, NOT to 5k, despite the name, but to 30 minutes of continuous jogging, 3 times, in Week 9.

So... if you work backwards from Week 9 and 30 minutes of continuous jogging ... at which week would you drop the walks? What would your progression from 1 minute jogs look like in Week 4 or 5 for example?

The point is to take it very very easy - you really need to focus on jogging, NOT 'running' and I think us blokes let our running ego get in the way of that sometimes.

Hope that helps.

[Miss_slinky Graduate]

Having done the plan before and graduated and now back to try again…I would say trust the process but if you feel you are struggling by all means, repeat the week, and slow it down. You want to feel confident moving forwards and this is your journey, so take it as you need to. Last thing you want is to put yourself off. You CAN do this!!

[SueAppleRun Graduate]

Take your rest day, follow all the advice, grin widely and put on a favourite play list, then go slower, it's time not distance so you can go as slow as you like you are building legs Lungs and heart to be able to run for longer times. And if you can't do it first time? Who cares? Not us we will applaud you for going out. Call it a practice run and go again another day

[Stumper22 in reply to SueAppleRun]

Thanks everyone for all the advice and encouragement.

[Weareallone Graduate]

Slow it down if you must but try to keep going unless you are tracking your heart rate and it’s too high. I restarted after taking a long break and knew that I had to go much slower than I previously have gone. Also, I find it helps me to not watch the timer. It always puts me off when I look at the time. You got this! 💪💪

[Timotea Graduate]

I am now back for the umpteenth time having completed first attempt in 2020 and was running 5 k every 2 day and even managed a 10k. Back to the programme and puffing away on week two! It does work, slow down and give yourself time.

[Madwife60]

Congratulations for getting this far. Remember how hard week 1 felt? You conquered that and week 4 is the same. This is your journey and you just do what you can. Give it a go and if it is too challenging go back a bit and then try again when you feel ready. I repeated runs back and forth loads of times and even now I change it up depending on weather, time and how I feel. Much more likely to keep going if you enjoy a couple of shorter runs alongside the more challenging longer ones. Maybe try a nice distracting podcast ( I used to distract myself with Simon Mayo’s Confessions) or a new playlist- I mentally still tell myself I’ll keep going until the end of a song. Any run/walk is better than sitting on the couch so go your own way and enjoy yourself.

[John_W Graduate Ambassador]

In addition to my reply above, have a look at this video, which may surprise you ... Prof Tanaka (RIP) was a very quick marathon runner. Note how they don't look tired at all!

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[BahamaMama1 Graduate]

as everyone here has said, lots of wise words and encouragement. I bet you will surprise yourself, keep the faith and keep going.

[Trailslogg Graduate]

Hi Stumper, I actually did Week 4 run 1 twice. I had no problems through Week 3, but that first run in Week 4 I just couldn't make it past 3 minutes. So I just did what I could and two days later tried again, going much much much slower. I honestly felt like I was jogging in place when I started 'running' - but it worked, I could do the full run! So I guess I'm just echoing what others have said here - slow down and stick with it. I did and I'm starting Week 9 today

[RiceAndPeas]

I remember finding the transition from week 3 to 4 to be quite daunting too. I would strongly advise what others have said and that is simply to take your time. Take each run segment as gently as you need in order to ensure completing the workout. If you need to take a couple of rest days between each run please do.

[hamit Graduate]

Hey don't knock your self out. Take it easy so easy that Brian the snail is overtaking you. Run slowly, as slowly as you need to finish what the program is asking. Sixty five is a good age to start I started at 71 a number of years ago. So good luck and have an Excellent c25k.

Note... Perhaps have a look at Japanese Slow Running on YouTube it made a big difference to me as I was near giving up.

[RollingPea Graduate]

As well as slowing down the running pace, take an extra rest day (or two..) between the runs to allow your body full recovery. This was the key that enabled me to complete the programme and continue on happily. It's not 'cheating'. Some bodies need that, others don't. We're all different. Go Stumper22!

[Stumper22 in reply to RollingPea]

Thanks again for all the advice, sharing experiences and encouragement. John,the explanation and video is very useful...much appreciated.

[nowster Graduate]

Oddly I found that Week 4 Run 3 (yes, the last one in the week) was the hardest to do. It was a wet July lunchtime, a gap between torrential showers, warm and humid.

But I was determined to get out when I could. The route I'd been running ended with a very gentle uphill slope. I felt every millimetre of that tiny climb.

In contrast, Week 5 Run 1 was a breeze.

[Stumper22]

Thanks again for all your support and advice. Feeling good.....just completed week 4!