W5 R3 - how to prepare mentally for the 20 min run?

[PippiRuns]

Just finished w5 R2 and now have to mentally prepare for the dreaded 20 min run. I have a hard time convincing myself that I can do it, 8 minutes was hard enough! How did you prepare yourselves for that leap? 

[Returning2Run Graduate]

I felt I knew I could do 10 so I tried to just think of the first 10 and do it as slow as I could. Then I did some body checking and realised I felt okay even if my breathing was quite hard, so I slowed down further and focused on the next 5 minutes. After that I knew I could finish, the adrenaline helped  

You can do this, just the usual slow and steady, trust in the programme and more importantly, trust yourself your mind hasn't caught up with what your body can do yet!

[Rhedwr Graduate]

Don't overthink it.. Just do it (as the saying goes).

In some ways it's easier to keep running than to stop and start again, and even though 20 mins feels like a huge leap, it's only a bit more than you did with 2 x 8 mins. You can do it!  🏃😊

[builtforcomfort Graduate]

You absolutely can do it!  I felt just the same before mine but it was fine, just think about how far you have already come, you are ready for this

[Oldfloss Administrator Graduate]

You just do what you have been doing.. go with it, slow and really steady. Ignore the Gremlins.. they hate it.. and go for it!

You will do this.

[PippiRuns in reply to Oldfloss]

Thanks to all of you. You're right. Of course I can do this. I'm ready. Laura says so...

[Oldfloss Administrator Graduate in reply to PippiRuns]

...and she is correct!😏

[HeatherGrrr Graduate]

You're definitely ready, although I think everyone feels nervous before this run. It's all psychological, it just sounds like far too much at that stage! But Laura knows what she's talking about, hehe! I found it tough but exhilarating, and it was certainly a mind over matter situation. I tried to break it up into 5min chunks in my head, only looking as far ahead as the next 5min block. I also went really really slowly - if I was getting out of breath I slowed down so much it was probably much slower than a gentle walk! Don't be afraid to go really slowly if your body needs you to. I'd also say try to avoid a route with hills - no point making it harder than it needs to be! 

Enjoy it, you'll feel invincible afterwards! 😊

[pete_be_healthy]

I was stressing about this one as well but it's really ok. Just think of it as filling in the gaps between the two eight minute runs

[Rignold]

Also, you are not jumping from 8 to 20. You did not run 8 mins in W5R2, you ran 16 minutes, it's just you're cutting out that boring bit in the middle and running an extra 4 minutes at the end.

Trust me. this is not humorous semantics to make it seem less daunting, this is the actual sciencey bit. You only have to run an extra 4 minutes. And that will be a doddle because you won't have wasted time walking for 4 minutes in the middle, so its not any extra time at all really.

[heavyhorse Graduate]

I worried about doing this run, but it was fine, have faith in the programme, go really slowly, and you will feel amazing that you have done it!

[Needing-answers]

I know exactly how you feel, it seems a huge a leap.  The fear of it is far worse than anything.  The most important thing for me was pace, and really slowing myself down.  Then I got to that point where I'd normally walk and realised it was more a mental block than a physical one. You can do this! You've trained for it, you are a runner now, embrace it 😊

[saffie82000 Graduate]

I did this run last night and it was OK. I was terrified that I wouldn't be able to do it but I took it slow and steady and it was fine. I was amazed that I was able to do it and so proud of myself afterwards – just trust that you have come this far and you can do it! It really is a mental rather than a physical test – just keep telling yourself 'I CAN DO THIS' when you are running and you'll be fine!

[LouCollier]

you can totally do this - I was so scared I would fail and then it would knock my confidence.

Listen to what people are advising to do - I totally did it all, I took it a little slower than I normally would and broke it into 5 min sections and rewarded myself with a sweat mop up!! and when the gremlins tried to rear their heads I just thought about how I would feel when I was done - for me the hardest was the 8-10 min as I thought I can do 8 mins non stop but once you push to 10 mins I just thought I don't feel too bad and I'm just doing that again. The last 10 mins i just thought I'm not going to stop and I also liked the fact it was done in one run rather than the counting down the runs when you have breaks.

YOU CAN DO IT

let us know how you get on x

[louisella Graduate]

I found the build up to be much worse than the actual run itself - the day before I was really nervous and then the following morning I just got up and thought stuff it, what's the worst that can happen? It definitely is psychological as the programme has built you up to this point so physically you ae ready, When you set off, try not to see it as a big but break it down into chunks - you've already done the 8 so when you set off just think of it as repeating that, then just doing it again with a bit more tagged on the end. Go slow and steady and you'll be absolutely fine.x

[Neverrunmum Graduate]

I read all the positive comments on this site from runners who never thought they could do it, but then did. They convinced me that I could do it - and so can you!

[PippiRuns]

I did it! I took all your advice and I just did it. I'm not feeling tired at all, I'm feeling invincible and I'm beginning to believe that 30 minutes of running is within reach. And thank you so much for your comments and advice about believing in myself and the programme, going slow and taking the run piece by piece. It all worked! I't means the world Love from CPH

[Rhedwr Graduate in reply to PippiRuns]

There you go!  Told you! 

Well done. It's a fantastic feeling, isn't it?  Keep up the great work 🏃😊