Best way to fail?

[mamabau]

So I'm stuck on week 4 right now. I've attempted it twice and both times I've gotten through the first 5 minutes run, but then my asthma kicks in and I can't finish the second half as instructed. And once I'm toast, I can really run more than 90 seconds or so without switching to a walk.

 

From what I've gathered in here, my best course of action is to repeat the run until I can complete it; but I'm wondering what's the best way to do the run wrong. Should I just keep doing the week 4 run until I go off the rails and then run/walk as best I can? Or would I be better off going back to week 3 another time or two until I'm more comfortable there? (I finished week 3, but it was tough.) I considered maybe doing week 3 again and trying to bump at least one of the 3 minute runs to 5 minutes too.

 

I'm new to running, so I'm still learning the magic-run-math-to-build-fitness thing.

[blayne]

I would stay on week 4 and keep at it. You will soon get it.

[Kat94]

Are you running at a fast pace? I found that I was struggling the first 3 weeks, but I slowed my pace down and it is much easier. Try slowing your pace down so your not forced to breathe as hard.

[Run4FunRun4Life]

I'm stuck on week 4 too, but I think you should keep at it. And maybe slow your pace down. Try try again. The only time you really fail is when you stop trying. A bad run is better than no run and you'll eventually make it! Good luck!

[djplong]

A piece of advice I got when I was struggling last year was "If you can go slower, do it".  The idea is to build up your endurance and THEN work on speed after that.

[curryholic]

I read on a local running forum that it's like stretching muscles - you have to let off the gas sometimes to recover and then next time you can stretch further. So if you feel you've hit a wall, feel free to go back a day or two and go from there. You don't HAVE to do each week of sessions in an actual Sunday-Saturday calendar week, just the next training day the next time you run.

[curryholic]

I read on a local running forum that it's like stretching muscles - you have to let off the gas sometimes to recover and then next time you can stretch further. So if you feel you've hit a wall, feel free to go back a day or two and go from there. You don't HAVE to do each week of sessions in an actual Sunday-Saturday calendar week, just the next training day the next time you run.

[curryholic]

Also, a tip re: the asthma, since that oxygen inefficiency probably has a lot to do with your wall. I used to have exercise-induced attacks but haven't since I started breathing this way. I count 4 in, 4 out. If I've already fully inhaled by 2, then I force myself to hold it in until 4 so my body can use that oxygen. If I'm exerting more (faster pace, uphill, more humidity) I'll go 3 and 3 (or just slow the pace a bit, depending what I'm trying to do). But the key is keeping it even and allowing that oxygen time to get to your legs and everywhere else.

 

Your warm up walk is important too...if I just walk at a leisurely pace and then suddenly start running, I can tell my circulation isn't ready for it, my arms get tingly, etc. but if I consider it a "ramp up" where at least the last minute is at an awkwardly fast walking pace where it actually feels good to make the leap into a jogging pace, it's a really good transition both for my pace and cardio.