Unsure whether to repeat a week or a day

Esamonett21

I have successfully completed four weeks of the couch to 5k program. Week 4 Day 1 was difficult, but I pushed through and completed the week. Today was time for Week 5 Day 1, and I was only able to complete half of the run. I am feeling very defeated, but I know that I just probably need to repeat days to work up to week 5. What I am unsure of is if I should completely repeat the entire week of week 4, or should I just repeat one day of week 4 and then try week 5 again. I have signed up for a 5k on Thanksgiving Day, and I am a little worried about losing time. Although, I would rather train safely and properly than to push myself too hard and cause an injury or just burn out on running. Any input would be greatly appreciated. I was very enthusiastic until my run today. Feeling a little deflated.

lua_

I have successfully completed four weeks of the couch to 5k program. Week 4 Day 1 was difficult, but I pushed through and completed the week. Today was time for Week 5 Day 1, and I was only able to complete half of the run. I am feeling very defeated, but I know that I just probably need to repeat days to work up to week 5. What I am unsure of is if I should completely repeat the entire week of week 4, or should I just repeat one day of week 4 and then try week 5 again. I have signed up for a 5k on Thanksgiving Day, and I am a little worried about losing time. Although, I would rather train safely and properly than to push myself too hard and cause an injury or just burn out on running. Any input would be greatly appreciated. I was very enthusiastic until my run today. Feeling a little deflated.

Slow down, slow down more, and if you can, slow down more. I used to run so slowly that I could have walked faster. However, building endurance is key. I would try doing week 5 again, but focus on your speed and make sure you're running at a speed that would make conversation easy. If you wouldn't be able to hold one, you're running too quickly. Don't worry about speed yet, once you've finished Couch to 5k and have built a decent weekly mileage base, you'll be able to focus on speed

I ran my first 5k about 2 weeks after completing Couch to 5k, and I did it in 32:40. I didn't do any speed training, either, I just made sure I could run a 5k without stopping

nikkit321

I agree with lua ^ - repeat W5/D1 but take it slower. And keep in mind that some days it's just rough.

yamsteroo

What everyone else has said so far - just drop you pace a little and put W5D1 down as a bad run.

The programme is designed to challenge you more and more as it progresses but for the moment, don't worry how far you can run in an interval (assumming you're doing the timed version) just get it so you can complete the interval. The speed will come later.

As for your Thanksgiving 5K, you can always do walk/run intervals during that so don't get stressed about needing to finish the programme on time just focus on improving each week and you'll be good to go

likitisplit

You've gotten all the advice you need, so I'll just add...

:bigsmile: :bigsmile: :bigsmile: YOU CAN DO IT :bigsmile: :bigsmile: :bigsmile:

Esamonett21

Thanks, everyone! I will try to focus on a reasonable pace and see how that works! I plan on trying week 5 again tomorrow. I realized after I had posted that I had also chosen a running course that had significantly more hills than I am used to. I also ran at around 4pm instead of my regular 8am. I think those changes and my pace are all small factors that just got the best of me yesterday. I will not give up! I'm gonna show Week 5 who's boss tomorrow!

teamAmelia

I'd redo w5d1 and go slow enough to finish. if you feel like you need to quit, just slow down. it's better to slow down and go really slow than to just quit. good luck.

230137isntmyweight

I agree with everyone else. Just redo W5/D1 at a slower pace, you'll be fine. And don't stress, quite a few of us have gotten into higher mileage by doing run/walk intervals.

Just_Ceci

Have you tried slowing down?

:laugh: :bigsmile: