W5 R3

So, just waiting for hubby to get in from work so we can head down the sea front and attempt w5 r3. Gremlins starting to get loud in my head telling me no way can i run for a solid 20 mins! Seems like such a jump going from 8 mins to 20 - I'm actually dreading going out for the first time in the programme, & i think the twinges of a headache im getting is subconscious stress. Any wise words of advice from my fellow c25k's who have completed this already? Im already going so slow, i dont think its physically possible to go slower without stopping lol


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12 Replies

  • First off, you're not going from 8 mins to 20, you're going from 16 mins to 20, since you did two lots of eight. :) For me, getting through each five minutes at a time is key in a longer run (i.e. 20-30 mins), and once you get to 10 mins you're counting down.

    If your gremlins are telling you to stop, check in with your body - legs, arms, breathing. If they're all doing OK, then the gremlins are outvoted.

    And remember, we're all there cheering you on and encouraging you. :)

  • Trust in the programme - you can do it!🙂 Lots of luck.

  • I may be a bit late but here's my standard advice for W5R3!

    Because there are 2 runs of 8 minutes in W5R2, run 3 is only 4 minutes extra in total than the previous run. It is a big jump, don't get me wrong, but considering you've already stepped up from running 9 minutes total in week 3 to a total of 16 minutes in week 4, it's very doable!

    Go slow and steady - if you feel like you need to stop just slow down a bit more. Once you hit 10 minutes remember from that point you are counting down, not up. Use any tactics you've learned in the last 5 weeks to keep those gremlins at bay. You can do it!

  • May be a bit late also but for what it is worth. I was FULLY prepared to have to repeat this stage several times. It is a 'big jump' to me, and even having done it the second time (although this time with a bit of hassle because of new shoes) it still seems like a lot.

    HOWEVER - I was getting fed up and bored with the 'walk' bits between the 'run' bits so as intimidated by TWENTY MINUTES it was also 'Thank God all I have to do is focus on running and getting it done and dusted without these increasingly irritating walks breaking my mood'

    So - remember, you are NOT at W1D1 but in a sense you are. A brand new challenge and just like W1D1 you will have your 'success' day' be it today or next time or whenever. MAYBE the day will come when we go out and effortlessly run 5K without a care - but for now its building up to the same kind feelings when we managed to nail all those W1's, 2's etc :)

    If you did it today - great! If you didn't - you are STILL great because you got off that dang couch yet again. If it were easy - it would not be worth it :)

  • Just do it... Try and relax, stay calm, do a there and back as reaching half way will give you a huge boost... You can do it :)

  • I felt like that too. I actually had a extra run I between 5 2 and 5 3 to help and give me confidence. I did 2x ten minute runs ( just by rewinding Laura for 2 mins during the 8 min runs, with the usual walk break) . Then for me the step to 5 - 3 was just joining this all together - I had already run for 20 minutes with a break. To be honest it was hard but better than I expected as you DO get in a rhythm and just slow down as you get tired. One bit of advice I really liked was to stop thinking "Today I have got to run for 20 minutes" but think " today I am going to run for 20 minutes. ". As Laura says you are fit enough. I am now doing 25 which is incredible to me... And will try 8-1 (28 minutes tomorrow) which I am going to do!!

  • Oh Polly2723 Good Luck - I am out tomorrow with W5 R3 and feel just like you so I can't give you advice but am looking forward to your next post telling us you smashed it - with you all the way - Go Girl :-)

  • You have probably already done it by now but just believe in Laura and yourself and you will do it and then feel AMAZING 😀😀

  • I had to mentally confuse the gremlins for this run. I knew I could do run 2 and all I had to do was run an extra 4 minutes instead of walk for 5. So, I ran wk5r3 to the podcast wk5r2. I just slowed down but kept going through the 5 minute walking bit. Somehow psychologically I felt then that the bit I wasn't sure of (the extra 4 minutes) was already done and dusted and I just had my second 8 minutes to do. Oh what tangled webs we weave!

  • My Lord! By the time I would have been able to figure out how long I had run, how long to run, am I walking or running, what W is it now again? - I would have done a Marathon! LOL. What a great 'mind hack' to distract from bodily woes! Sheer Genius! :)

  • Wow - thank you for all the positive thoughts & words of wisdom. Confession time... we didn't get out tonight as hubby felt ill when he finally got in from work, and my headache had intensified. BUT we will definitely be donning our gear tomorrow - as Melly rightly said it's only ("only" lol!) four extra minutes. As soon as we've completed, I'll be on here to let u know how we got on. Thanks again, this is such a supportive group x

  • I got through my twenty minutes by reminding myself 'you can do fifteen minutes so quit worrying about the first fifteen' and then when my 'peripheral running brain' (AKA my kitchen countdown timer) got to five minutes left on the clock I reminded myself 'You have so EASILY done five minutes before!'

    Looks weird and defies 'logic' but it sure worked for me :) Kept me 'in the moment' instead of 'what's going to happen next - exhaustion? lack of power? lack of will? 'etc ad nauseum as the Gremlin started whimpering.

    the Gremlin only whimpers nowadays BTW. That big old bull roar of his is long defeated ;)

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