Week 5 - eek!

[helibeli]

Just about to start week 5. Running a mix of outdoor and on the treadmill at home. Can I ask what kind of speed you run at? I have the treadmill set at 4.5km to walk and 7km to run but the thought of running for 20 minutes fills me with dread 😬. Do you think I need a slower pace? Any help greatly appreciated 👍🏻.

[runswithdogs Graduate]

If that's what you usually run with, you'll be fine.  But I'd personally slow it down as much as you can to set yourself up for success.  You can always pick up the pace at the end if you're feeling good.

[Bazza1234 Graduate]

Do most of your running at a conversational pace. This means that you should be able to hold a long and detailed discussion with somebody (or yourself ) as you run - in the same manner that you can when you are walking.  The pace/speed at which you can do this is irrelevant - because it will be different for every person.

[Rignold]

the easy answer would be to do W5R3 outside. Then you can adjust your speed on the hoof to suit how you're feeling. If you do have to do it on the treadmill, notvh the speed down a bit just to be on the safe side - 20 minutes is 20 minutes whether you are going 7kmh or 6kmh or 5, and if it makes you feel a bit more confident to be under yur usual pace then great! The general rule of thumb is always 'if in doubt, slow down a bit, then slow down a bit more', so it probably makes sense.

All that said, it sounds like you're just apprehensive about the 20 minute elephant in the room (or on the trail or treadmill). Don't be. We all felt the same way. It is one of the most common topics on this forum. And the next most common is the one that goes "OMG I can't believe i just ran for 20 minutes!"

Really, it will be fine.

[helibeli in reply to Rignold]

Thanks so much. That's really encouraging 👏. Excited and apprehensive at the same time lol x

[John_W Graduate]

Agree with Rignold. However, if 4.5 and 7 km/h have got you to this point so far, then you'll be pleasantly surprised at how W5R3 goes at the same speed.

Trust me

[pete_be_healthy]

Echo @John_W comment. I would stick to your original pace. I have just done the 20 minute run and was very apprehensive. I did ask about pacing and I have dropped it to get through as I was on a treadmill and doing 6/11, which I have now dropped to 6/10, although suspect this may still be too high for a real conversation, but it's doable. 

Think of the 20 mins as just a 'filling in the gaps' exercise on the week before she 2x8 minutes runs and you will be fine. 

Pete

[JoolieB1 Graduate]

It is best to run at a comfortable speed for u, everyone is at a unique level of fitness.  Generally, you should b able to talk to another person while running, as the runs get longer, dropping speed down will help u to keep going, then later as ur fitness improves again it will grow naturally.  Relax, breathe slowly and deeply, nice and slow, go for it!!!!!

[Rubywednesday]

Hi Helibeli, I have exactly the same problem, that 5 week 20 min run - eek!  I run on the treadmill mostly as I find it hard to pace outside.  It looks like we've got a very similar level of fitness,  I run at 7.5 km/hr (I walk at 5 km/hr).  It seems that it doesn't matter what pace you do it at, providing you complete it.  Good luck with the 20 min session, keep us posted how you get on.

Ruby