C25K - week 4

9 messages
20/01/2013 at 22:24

Completed Wk3 and was.......ok managed to do it but was struggling for the last minure of the second 3 mins run.

WK4 seems a massive jump and from just running 10 minutes in WK3 it increases to 16 minutes running.

Is this intentional and can anyone offer me any advice on what seems to be a huge jump for me.


21/01/2013 at 07:50

6 minutes is nothing, it's all in your mind, your body is more than cabale of doing that tiny bit extra, just do it, and then you'll realise that there isn't anything to worry about in making little jumps like that and maye you're fitter than you think.

You have to push yourself to new places so your brain can adapt and realise you're not going to die, that's partly what training does.

21/01/2013 at 09:36

When i did C25K i found my improvements were very slow, and often repeated a week if i felt i hadnt managed it properly

21/01/2013 at 15:28

Hi John,

It's a big jump in your mind but not in reality.  C25K (as you would have noticed) increases the running intervals and reduces the amount of time you spend walking. I flipped it the other way.

Think of it another way.  The difference between running 10 minutes, walking 90 seconds and then running 6 minutes is only 90 seconds of walking. The difference isn't 16 minutes of running.

Does that make sense?  Hopefully so as it really helped me get my head around things.

I think the app I used was much more gentle in its progression.




21/01/2013 at 21:27

Im doing the last day of week 3 tomorrow and I have to say the jump to 3 minutes of running felt huge!  Im not concentrating on the overall amount of running - its the intervals which scare me!  Im actually finding that my recovery is faster and Im desperate to start running again mid way through the walking bit.

Im not too excited about the prospect of a 5 minute run though....

21/01/2013 at 21:36
You'll be fine. I struggled and got stuck at the twenty minute stage mid/end of November. I did it once but couldn't run it a second; actually I struggled with 10 minutes.

A change of running shoes and attitude saw me complete my first hour jog yesterday (just over 4 miles). Was 3 miles last week and 2 miles the week before. Everything suddenly clicks.

Looking back I think I was simply running (or attempting to) too often.
21/01/2013 at 22:34

Well I did the week 4 and was pleasantly surprised. I managed it all apart from the last 10 seconds of the second 5 mins run, when i had to walk.Delighted with myself and looking forward to the next one. Just hope my knees repair as they are a little sore on the insides now where the cartlidge is.

23/01/2013 at 11:53

I think the c25k is a great programme.  I am due to do day 1 of week 8 but just can't find the motivation.  I know I should just do it - I would be so chuffed!!  What else would I be doing except sitting down which is not good.  I knew I was improving when the walking sections were too long for me.  It has taken a while to get past week 7 though but its such a great feeling when you have gotten out and done it.  My aim is to do a 7 mile circuit near my house by my next birthday in August.  

26/01/2013 at 14:17

Well done John - so pleased that it wasnt as bad as you expected!  Im into week 4 now - Ive done 2 runs, with only 1 day off inbetween so Im having 2 before my next one - then its onto week 5.  

I guess its not supposed to be easy. We are supposed to feel challenged by it and ush ourselves each time.  I always find I do better in run 1 than I do in run 2 so getting out of the door for run 3 is always an effort, but Im pleased I did it.

Half way through already and my mind is now starting to look to the future..

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