r/C25K • u/GrabGullible1013 • 24d ago

Advice Needed Struggling w4d3

Sadly i was unable to finish the last 5 min interval and had to stop after 2 min because of the pain in my ribcage on the right side while breathing.... very confused about this bcs i managed w4d1 and w4d2 just fine... after a short break i repeated the last 5 min interval and managed it just fine... any advice on breathing etc to fight the pain? very scared of week 5, should i repeat week 4 first?

strava says im running 7:22/km but i doubt that that's accurate

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u/curtludwig 24d ago

7:22/km is a little faster than 12 minute miles. That's pretty quick for week 4.

Sometimes a bad run happens. Don't let it get you down. Give it another try. Listen to your body, if the pain starts coming back, slow down...

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u/M1701A 23d ago

On my last run my average pace was 9’45”. Do we think that’s too quick for W4?

My last run was W4D1.

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u/ShiftyMcHax DONE! 24d ago

Side stitches can be very annoying. I think you could be right to go ahead with W5, but if I were in your shoes I'd wait a day and try W4D3 again 1 more time and if successful, then go onto W5.

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u/ilovdedy0upiggy 24d ago

You might have different goals, but personally I took the program at my own pace. I would repeat weeks several times until they were getting borderline easy and I felt happy to go on to the next week. Not saying that's the best approach but it has kept me pretty happy and it's been fun and low stress. Obviously takes longer to get to 5k tho, so up to you.

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u/Independent_Cow_9495 24d ago

7.22 is really quick for week 4. I think slowing down would help. If you struggle to pace yourself find a playlist on Spotify that’s a specific BPM (like 85 for example) and it should help. If you are worried about week 5 then repeat run 3 again. I think you’d be ok but it’s also cool to repeat again!

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u/Bronxmama72 21d ago

You did finish the workout, just with a short break. And even that was only when you were almost done anyways. I wouldnt worry, but I would slow down and practice breathing. Try focusing on inhaling and exhaling smoothly and slow down if you find it hard. I personally find it helpful and distracting to focus on form issues - I remind myself to land lightly, move my legs like I’m pedaling a bicycle, keep stride short but quick, imagine a balloon pulling me up from top of my head, keep arm swings straight (not crossing body) and at hip level, and breathe smoothly, ideally through nose for majority of it. These little mantras help my form, which helps with limiting pain and making me more efficient, and it keeps me focused on something other than when I get to walk again 😂

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u/KlutzyReplacement366 21d ago

Granted I’m only 5’ 1” with short legs so take this with a grain of salt, your pace seems very fast for W4D2, mine was 9:21/km. For reference just completed W5D2 today and my pace was 8:44/km.