Hello to everyone on here........I have been regularly reading posts and the encouragement and support you all give each other is wonderful!
I am currently on Week 4 and surprisingly enjoying the programme so far- this is after not running since I was in school which was many many years ago!,
I can feel myself worrying about Week 5 as my longest run so far is 5 minutes and week 5 run 3 is a full 20 minutes!
I really can't imagine myself being able to do that by the ned of next week!Is this something that other people have struggled with?I am trying not to worry about it too much as I think I am maybe more likely to struggle if I think I am not going to be able to do it!!
We all panic when we hear what W5 has to offer but trust in the programme and yourself. You can do it, you will amaze yourself 🙂 Take it one run at a time and if it's tough, slow down then slow down some more. Be proud of how far you have come and know that you will do more. Enjoy, happy running 👟🏃👟🏃
W5R3 is the one that nearly all of us dreaded and most of us, I am sure, felt exactly the way you do.......................... but physically you will be ready. I know you think that the 5 minute running stint is close to your 'limit' but really it is your brain playing tricks on you.
Take it slow and steady and I am sure you will be just fine.
Thankyou all for your replies and encouragement.
Maybe I need to start believing in myself a bit more.I do think this particular run is as much a mental challenge as a physical one!
It is absolutely that - a mental challenge! The program will have brought your body to a point where you are physically able. The mental challenge is the biggest hurdle of w5r3. The slower than slow chant should be your mantra. Week 5 terrified many of us but the thought of it is much scarier than actually running it!
Have a read through some of the week 5 posts in the right hand topics. So many graduates have felt exactly how you're feeling right now.
You are doing so, so well. Could you have imagined running for 5 minutes when you first started? Keep running and keep enjoying. You'll be great ☺☺
Thankyou so much for your reply- I will try to keep it slow and steady and you are right.......I couldn't have imagined being able to run 5 mins a few weeks ago!!
That is definitely the most daunting run of the program! I went out thinking that there was no way I was ever going to be able to make it, but that I would just run for as long as I possibly could, and repeat the run as many times as necessary to finish it.... then 20 minutes later the run was over! That was the point where I realised that yes I could actually do this - and now I have just graduated! The program really does work - just take it slow and steady and you will get there!
It's a big hurdle - but it is all in your head. While it seems a massive jump, it really isn't. The run before will have had you running for 16 minutes, so this is only 4 minutes more (and you know you can run for more than 4 minutes!). Just take things slow. Should you start struggling, slow down some more, just keep moving. So long as you keep putting one foot in front of the other, it all counts no matter how slow you may feel you are. If the gremlins start to get to you, go through a checklist of why you need to stop. Is there something wrong with your feet? (Burst blisters maybe - try better socks next time!). Are your legs really about to break? Are you still breathing? (If it's too gasping, don't stop, just slow down!) Is your heart about to climb out of your chest? (Same comment as for breathing!). If all those are fine, the problem is the gremlin in your head and that should be told to go away, so slow down for a few paces (or until the next tree/lampost/turning), but keep going. By the time you have been through the checklist half a dozen times, you will just about be there!
Trust the program. We have all thought it would be impossible and yet somehow, miraculously, we have all managed it. Embrace the challenge. You may find this is the run that will cause you elation. Revel in it - but most importantly, let us know how you get on!
Welcome to the forum and well done for getting this far!
Most people panic about W5R3. It's a mental hurdle more than a physical one, I promise.
I approached Week 5 like this. W5R1 is actually less running time than W4R3 but spread out differently. W5R2 is still the same running time as W4R3 so you know you can do it.
That big 20 minute runs seems scary but it's 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!
I can't really add anything else, but just let you know that the programme is structured to help ensure you're successful. I certainly balked at the thought of W5R3, but then decided that I could do it if I just kept going slowly.
I'm should can do it, so just believe in yourself and give it your best (slowly).
Good luck, look forward to hearing all about it . 😀
I really do appreciate all your lovely replies.........I have done Week 4/ run2 this evening and it felt good and I really did enjoy it........!!
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Big jump from 5 minutes 
Week 5 gremlins
Week 5 Run 3
Week 4 to 5 transition
About to Start Week 5 
