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Couch to 5K
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Nervous about tomorrow's run (week 5 run 3)!

So tomorrow I am doing week 5 day 3 which us the 20 minutes straight running. Jumps straight up from 8 mins to 20 mins. Really nervous! Anyone got tips & advice?

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To be honest most of the posts that I've read about this run indicate that people found it easier than they thought, and in fact seem to really enjoy it (I certainly did !). So my advice is just go for it - you can do it. Keep a steady pace so you don't exhaust yourself, but I reckon you'll find it a lot better than you think.

Good luck :-)

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Thank you, I did it and it was much easier than I was expecting!

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Well done :-) Onto week 6 now !

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You will surprise yourself, the main thing is not to worry and keep telling yourself that you've been prepared for it and you can do it just like those of us who have gone through that step. I was worried that it seemed a big jump up in distance but the feeling when you've done it is fantastic (I felt quite emotional because I've never run in my life before - and I'm 48!). Relax and have a great run!

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Well done on yours! I did it today and also felt quite emotional afterwards!

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great to hear it went ok - I think that run is a real break through. Not long until you're running 30 mins!! :)

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You just did 2 X 8 minutes, so it is a few more minutes without a recovery run. All the runs u have done so far will make a 20 minute run possible. Just nice and steady and plod on, you can do it!

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Thank you!

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My week 5 day 3 is on Wednesday, did Day 2 this morning... Know just how you feel... the jump from 8 mins to 20 seems huge! Let us know how you go on! Go for it!

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Thanks! I did it!

The hardest point was between 10-15 minutes. The last 5 minutes was initially tiring but then I had motivation in the final 2 minute countdown. At that point 2 people (a stranger and my friend Claudie) walked past me on the trail and gave some great encouragement, which really helped! Was also fun to meet up for a walk and talk with my friend Claire afterwards in the beautiful Lema Ranch (it was like a reward). Extra encouraging was to learn today that Claire started her running off 2 years ago by doing this same app!

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Go you! Hope I manage it on Wednesday... well done!

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You'll be fine! You'll barely notice the first 10 mins and determination will make you do the next 10 mins! :)

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Hi Abby.

I was really nervous about that W5R3, too, so entirely empathise with you :)

I posted to that effect on here and everyone was fantastically supportive- in fact I went out for the run in a way as a thank you to everyone- and I managed it and felt probably the proudest of all the C25K runs including W9R3 :)

I bet you can do it too!- it looks like a mountain but actually it is entirely do-able. You just have to take a leap of faith- believe in the programme, and back yourself. Go slower than a snail with a limp, and you are going to feel fantastic when it's done. I promise! :)

Be sure to post and let us know how you get on :)

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Thank you! It felt great!

During the run, another woman (a stranger) on the trail stopped running and started walking. I kept running. It was so embarrassing because even though I was running and she was walking, I couldn't overtake her! Talk about running at a snail's pace!..........but I did it!!!!

Thanks for all your encouragement!

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Well done you- it's a fantastic achievement- how great do you feel now??!!! :) :) :) Enjoy that feeling!

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Take it nice and slow and see the results. Laura will help you through. Trust her!

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Yes, her voice has become my saviour in those flagging moments!!!!

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As everyone above has said - if you have got this far then you can do W5D3!

You ran 16 minutes for D2 and that little break in the middle is as disruptive as it is useful - you may well find this run _easier_ without the pause.

Don't be scared by the 20 min run, but do have the respect for it to take it as slowly as you can - you can always speed up in the last 5 mins if you are feeling fresh but if you start slowly then you will get there, which is the name of the game!

Good luck - let us know how you get on. I'll bet you'll be surprised how well you cope.

Ugi

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Thanks. Yep, I was indeed surprised! The first 10 minutes zipped by. Between 10-15 mins was the hardest and then I had more motivation than ever for the last 5 mins!

Felt fantastic at the end and my recovery walk was so easy. Heart rate back to normal within 2 mins, but I completed the 5 mins cool-down walk, of course!

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Great Stuff - well done!

It's all about pacing and confidence. If you can maintain those two things then the program has nothing to be scared of!

Keep it up!

Ugi

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You've done all the hard work and training already. You're ready for it. Just keep it slow and you'll do just fine.

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Thank you!

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I was very worried when I did w5r3, but like most people I completed it first time. One trick I used to keep the gremlins at bay was to tell myself that so long as my legs didn't hurt (aches don't count) and I could still breath there was no reason to stop.

W5r3 is as much a mental challenge as it is a physical challenge.

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Totally agree with it being a mental challenge!

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I was in your position last week, I know it seems like a jump ........I just managed to do it today :-)

I tried to find a route where I wouldn't get disturbed by road crossings etc....

it was well worth the effort. all i can say is dont worry about it and give it your best shot :-)

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Well done for completing it!

My regular route has a couple of slopes, so I stuck to the trail that's completely flat and runs next to the road, rather than in the ranch....less beautiful, but the flat trail gave me more confidence in my ability to complete the 20 minute run!

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Don't worry at all you are ready for it, trust Laura keep it slow and enjoy it ! I am actually quite jealous, it's one of the best runs on the program and the euphoria afterwards should be bottled, we could make a fortune !! Good luck ! :)

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Yep! If I could bottle this feeling I have now having just completed it, I totally would!!!

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You'll be fine, as everyone says you are already running nearly that much with little breaks...and if you do need to repeat it you will still get there in end. Go really really slowly and enjoy it!!!

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Thank you!

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Good luck! Just slow and steady. If it gets hard, just slow down. :-)

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Thanks for your encouragement!

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Oh Well done Abby ! The feeling of achievement having completed that particular run is immense isnt it ?

That is a major milestone you have just overcome, be very proud of yourself ! :-) xxx

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Thank you! :)

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I felt exactly the same and surprisingly it was not that hard. You can and will do it, trust me !

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