Week 4

[Ninnernell]

Hi I’m new to this forum and am currently on week 4 C25K. I have attempted the programme before but have only ever got as far as week 7. I am determined to do it this time!

I am using a treadmill at home at the moment and going at a very slow pace (2.5mph walk 3.5mph jog). So far it has gone ok until W4R1 this morning and I had to walk the last 2 mins of the final 5min run. I cannot possibly go any slower during the ‘run’ section as my pace is most peoples walking pace!

Should I just continue week 4 until I can can complete the last 2 minutes or return to week 3?

I can’t remember it being this hard last time when I managed to get to week 7.

[AlMorr Ambassador Graduate]

You can repeat any runs or week's if you wish to Ninnernell, sorry that you couldn't go further than week 7 the last time that you did C25K, I would advise you to repeat run 1 of week 4 until you are satisfied with your own performance, no rush, drink plenty of water, run it a little slower than you did today, slow and steady is the mantra slogan here on C25K 👍 🏃🏾.

[Alast]

Even though you think you're running as slowly as possible, if you can't make it to the end of the run, you're going too fast. (This is advice I've been given time & time again!). Running isn't about speed, it's the act of moving forwards with a motion that sees you have both feet off the ground at the same time, speed (and therefore distance) will come later. Google the Japanese Slow Running videos, they might get the idea over to you better than my explanation.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Always make sure that every session is fully completed before moving on.

Enjoy your journey.

[Ninnernell Graduate]

Thanks for all the help and information, I’ll try again tomorrow maybe slowing down the 5min runs I think.