Week 5 run 3 approaching!

[Prettys073]

Hi everyone! Completed w5 run 2 today and plan the third on Sunday. Like most I see no way I can actually run for 20 mins lol can anyone give me any advice apart from go slow, and any point of views from own experience! Very much appreciated, thanks

[Kurama Graduate]

I struggled with this one. And what I learned is that pace is the key for your body but you have to be able to beat your mind as well as it becomes a mental challenge as well.

I did this three times, first off you need to set a good pace, go to fast and you will drop. Once you are comfortable think about your breathing and focus on something as you run. Maybe counting your left foot strikes. If you feel tired then slow down (or step short) and recover your breath and allow your muscles to recover.

Just do not stop, pick a target and run towards it. When you reach it pick another.

"Slow is smooth and smooth is fast"

You have got this and you are ready for it. Keep calm and keep running.

[misswobble Graduate]

Of course you can do it! Just take your time over it. Just think of the sense of pride you will have afterwards

Good luck! Let us know how you get on

[Rechar]

For a start, don't go slow! You want to improve your fitness and slowing down is only going to hamper that....keep up the pace you've used so far so you're pushing yourself (i was constantly checking my cadence to make sure i wasn't slacking). In the last run you ran for 16 minutes....so 20 is only 4 minutes more. For me the first 8-12 minutes flew by, but keep incentivising yourself. I found after 14 minutes, promising i could have a drink after the next 2 minutes kept me going. This hurdle is definitely not a physical one, it's all mental (a good soundtrack will help to distract you!).

[IannodaTruffe Mentor]

I agree with Misswobble and Rechar, despite the fact that they seem to be saying contradictory things. To run successfully you have to be able to breathe to maintain the oxygen flow to your muscles. If you go too fast, you cannot breathe comfortably, so you need to slow down to the point where breathing is easy to keep everything working as it should. Rechar's point about pushing yourself is also true, to a point, and means you need to find that balance in breathing that enables you to keep up a sustainable pace throughout your run. Eighteen months in I still use this technique on runs where I am pushing myself, but many runs are at a slower pace.

Yes W5R3 is a mental challenge, but the programme has prepared you for it. Despite my generalised advice above, start your run at a very easy pace and maybe increase it in the last few minutes if you can. Don't fear it, relax and you will run better. If you don't complete the run, then you repeat it until you can. Remember you are in control. Practice grinning before you start. Good luck.

[Jo55 Graduate]

I actually found this easier than I thought I would as by the time you get to stop on R2 you are just (hopefully) getting into a comfortable ish pace then you stop and have to start again. Set your mind to I can mode, slow right down if you start getting tired and just go for it. Think how good you will feel when you have finished.

[Prettys073 Graduate]

Thanks all for your great advice! I'm ready for this now I think and your all right I'm sure I can do it! I found yest run 2 fairly easy despite a struggle with run 1. Thanks !!