@Mortgagehelp2020 Sorry you're feeling discouraged. Sometimes bad runs just happen, plus week 4 is the biggest jump up in the programme so not entirely surprising it's feels a bit of a challenge. You could try an intervening step i.e. using the W3 guide but extending each of your 3 minute runs to 4 minutes and having a slightly shorter rest break. I agree having a daily routine can be helpful - low-impact exercise isn't a problem on "rest" days, so perhaps you could opt for going for a brisk walk or doing the NHS strength and flexibility programme instead of running.
@stripyhorse TeamEponine is spot on, it's definitely more about general hydration than topping up last minute or during the run. I think it takes a while for water to get to the cells, where we need it, so water you drink just before/during running only makes a difference on longer runs.
@justherewithmypopcorn the last weeks are quite tough but really important in building stamina and the running habit. Mixing up routes definitely helps I found I needed to add in an extra rest day here and there to give my muscles time to recover. Other things that can help are having a good protein-rich snack in the 30 minutes after each run, making sure you not only do your post-run stretches but hold them for 30 seconds to get maximum benefit (I like Adriene's Runner's Yoga video for that), and investing in a massage roller which is supposed to ease out the excess lactic acid - not sure if that's true but it definitely feels like it's helping.
@sanityisamyth Ouch, sounds nasty, have you done this before? Hope you're able to get back out running before too long.
@TeamEponine I really must work in more hills as they are supposed to be super effective training.
@PrincessWatermelon good to see you back and congratulations on your 10k.
@justcallmegriffin I often find the best runs come after the worst ones, and W6R3 is a real milestone run - when you do it you realise just how close to the end you are. Just remember to take it steady.
Not a huge amount to report here as I've had a few days off running due to a bug, went for a longish walk yesterday to get moving again, and I'm hoping to do a short run to see how I'm doing tomorrow. I should be a week into a 10k plan so keen to get going again.
For those who've graduated or will shortly, I've discovered that NikeRunClub have a whole series of guided runs in conjunction with Headspace - including "Hard day, easy run", "Don't wanna run run", "Running on empty" and "Need this run". They have various other training programmes as well but I think I love these on the basis of the titles alone!