Couch 2 5k Week 5 Day 3

[Lbnewsom]

I'm really nervous about tomorrow afternoon. The last run was the first time I actually had to take breaks during my run and I ended up taking THREE! What advice can you give to help me be successful tomorrow. I REALLY want to make this run happen.

[Pc59 Graduate]

Well done first of all you are more than half way through the program 😊 Have faith in yourself and trust the program as it works. Every one of us has had bad days so yesterday was maybe just one of those. We all get them but it is still brilliant that you are "off the couch " out there! Keep your positive head on and if you feel yourself tiring you are maybe going too fast so slow down & then slow down again if you have to . Its not t a race running is there to enjoy too😊. I too have had to go back to walk/ runs as i had a month off with a chest infection but thats ok im back running 🏃& taking it gentlly as i know il get back my fitness to get that 5k again ok a very slow one😂😂. Also you can always repeat days if you feel more comfortable doing that to build your confidence up, but to me you just had an off day on ladt run. Happy running & enjoy 😊

[Theziggy Graduate]

Yip, don't beat yourself up bout it. Pc59 gave you good advice.

Also, the course works, just try slowing down a little bit - you'd be surprised how much that helps.

[Oldfloss Administrator Graduate]

Slow down... it is the only way. Go as slow as you like, enjoy the run...

You can always go slower, without actually stopping. Try to relax and maybe count in your head.. think about anything except the time... try to breathe gently and land lightly.

[Irishprincess Graduate]

Run very, very slowly and remember to breathe. And enjoy it! This is supposed to be fun 🤗

[McFitty Graduate]

The thought of that run is often worse than the run itself. Don't let the thought of it send your anxiety levels soaring. It's just another run. Start slow. Stay slow. If you want to stop, slow down some more. It seems like a giant but the giant is really in our heads. It is doable I promise you (people told me that and I didn't believe them, but it's true). Slow and steady. And enjoy!

[NickiCS Graduate]

I've just done this today! Except I forgot how long to walk for, so had 3 minutes in between. However, my ankle is sore due to having Cerebral PLsy and it's complaining as I've never used that muscle before...tough! It had better start getting used to it as I don't intend to legaCY tell me I can't do something...never have. Still, unsure whether to try the next one just yet as a result. I might be determined but I'm not stupid.

It's amazing how far we've come already, isn't it?

[KerryT72 Graduate]

Was it very cold?. I often find it harder to control my breathing and struggle more if its cold.

[RainbowC Graduate]

Just take it steady. Slow down if you're getting too tired, but remind yourself that you're ready for this.

I play lots of mind games while I'm running - so for the 8 mins, I'd concentrate on getting to 5 mins, because I knew I could do that much having done it in week 4 and W5r1. Then there's only 3 mins to go, and I can definitely do that. Walk to recover, then rinse and repeat. I also breathe in time with my steps (in for 3, out for 2), and know that at my running speed, 30 breaths is one minute. So lots of counting, and some maths games about how far through, how much to go, etc. as necessary just to get me through the bits where my brain doesn't believe my legs can do it...