C25k? Hit a brick wall week 4!

[FortyFacedFuckers]

I have started this 4 times now but just can't get past week 4 the 5 minutes jogs? I have managed the previous weeks but I just can't manage to run contin

Continuously for 5 minutes. The last time I done it I repeated week 4 for 4 weeks and still can't do it so I keep giving up.

Any tips?

Are you outside it in a treadmill? How far can you manage or I should say, how long?

I have tried both although I prefer the treadmill I feel pretty self conscious outside. To be honest I really can't do more than 3/4 minutes.

I think it's one of those things you have to really push through... Force it and it will happen eventually

If you can do 4 minutes exactly, then aim to do 4 mins 15 seconds today . Them tomorrow try 4 mins 30 seconds. You can manage another 15 seconds.

Whatever you do, don't give up on the programme. You will just be more discouraged next time you have to start from the beginning.

Keep on doing week 4 if you have to . It doesn't matter if it takes you 6 weeks. You are beating all the other people who can't run for 30 seconds .

When I did the c25k I had to repeat weeks.now I'm training for a half marathon next month. There's no secret, it's just time on your feet.

Well done on getting this far.

Thanks I just feel so pathetic and disgusted that I have managed to get myself so unfit I can't even manage to run for 5 minutes.

Well you have to stop telling yourself that right now!!!! There are many many people who can't run for 30 seconds because of their weight. But you are out there running ,improving all the time. You are not giving in to that destructive voice in your head which says don't exercise because you will look stupid /can't do it /whatever

Even if you are on a plateau right now, keep going and you will soon see a difference .

You are only measuring one thing right now, which is how long you can run continuously . You are not checking your heart rate, recovery rate , slow twitch muscle fibres and all that scientific stuff which I don't understand. I bet lots of these things are improving . Fitness isn't just about one thing

I will definitely keep going this time, thanks for the support.

Think about speed to. I found when I got to that point I had to slow right down. It is difficult to push through, I always find the second longer run in a session much easier than the first.

Do you listen to something when running? A podcast? It helps to take your mind off the running a little. Is your route nice and flat?

I agree with wonderstuff re speed - if you reduce your pace a bit you'll probably manage longer.

Reduce your pace! I started couch to 5k and almost died at the three minute jogs let alone 5 minutes. I'm now ready to start week 7. The five minute jogs killed me when i first did them but my runner friend helped me slow my pace right down and i did them no problem.

Don't be tempted to go too fast- you'll burn out and even if you manage your first block of jogging, it'll be harder to do the next 5 minutes if you've gone too fast on the first.

once you can run continuously for a few miles then you can start to work on a quicker time.

Thanks I will definitely try reducing my speed and see if that helps.

mad I have been using my treadmill mostly and I usually listen to some music.

Just did week 2 run 1 and was horrified how hard it was to do 90 seconds! Have done c25k for the last few years and seem to remember week 4 being tough but you can do it. Make a playlist of upbeat funky music to carry you along and go as slowly as you can.