8 to 20 mins!!!

[Runner-D]

I've just completed wk 5 run 2 at 8 mins x 2 and have just seen the next one is a straight 20 min run!! Not sure if I'm capable if making that leap? Has anyone got any tips??

[Fefee]

You can do it, just link of it as only 4 extra mins x

[Runner-D in reply to Fefee]

Thanks, ill try that and...if I'm still alive I'll let you know how I get on! x

[Fefee in reply to Runner-D]

Please do😁

[Rignold in reply to Fefee]

Its not even an extra 4 minutes. Its just not walking during the 4 minutes between runs.

[Tractorgirlrunner]

Think back to run 1 and how impossible that seemed, and how well you're doing now. You've achieved so much both mentally and physically so far. This one is as much a test of mind as body - you've already run 16 minutes this week, you can do a few more. Just take it at a steady pace.

[Bonkersbrit Graduate]

I did that last Friday, 3 mins in and I wanted to stop. I think I had built it up in my mind and it seemed such a leap. I had run 8 and yet here I was at 3 ready to pack it in. I tried to work out why I wanted to stop. I gave myself permission to stop as soon as I had worked out why. I assessed every thing and gave it a score out of ten for how bad it was. My usual weakness is lungs so as I wasn't wheezing and struggling to breathe it only got a 4, similarly thought about feet, calves, knees, hips etc. I concluded that I was not in any sharp pain, nothing got more than a six so what I was feeling was discomfort, it wasn't terminal, I wasn't going to cause injury by continuing, I wasn't going to die. By this time, several more minutes had passed and the illusive finish line was a lot closer. I concluded that in our generally cozy lives, we don't like being uncomfortable and when we realize we are, we do something immediately or asap to stop it, that's why I wanted to stop running. Really, I didn't need to stop, so I didn't.

Don't get me wrong, I counted down every second of the last minute or two, I was so ready to stop, but I made it and the feeling of achievement is still very real, several days later. I think this may be one of the life lessons I take away from running and apply elsewhere in my life. You don't have to be comfortable all the time and that should not always be our goal.

Hope this helps. Good luck and let us all know how it goes.👍🏼👍🏼👍🏼🐢🏃🏼‍♀️

[poppypug Graduate in reply to Bonkersbrit]

Hi Bonkersbrit ! This is it, you have absolutely and totally hit the nail right on the head !

Superb post, it says it all . Thankyou so much for posting this , I am sure it will serve as an inspiration to others.

Yes , you CAN do it Runner-D ! xxx

[Bonkersbrit Graduate in reply to poppypug]

Awe, thanks poppypug! I thought it was just me, trying to out-logic my gremlins! Talk about mind over matter.

Congrats on your run in Manchester on Sunday 🥇👏🏼👏🏼

[poppypug Graduate in reply to Bonkersbrit]

Thank you so much ! xxx

Yes , its definitely very much a mental challenge as well as a physical one ! I really think your words will help others xxx

[Runner-D in reply to poppypug]

x

[Hidden in reply to Bonkersbrit]

There's a bit where Laura says something like "I know you're really tired, but keep going. This is when you can make real progress with your strength and stamina". I often think about that when I am feeling the pain or it's really tough. It helps!

[Withitmum1 Graduate in reply to Bonkersbrit]

Such a great response! Thank you!

[Runner-D in reply to Bonkersbrit]

Thanks x

[Runner-D in reply to Bonkersbrit]

Love this! Thanks

[Withitmum1 Graduate in reply to Bonkersbrit]

Bonkersbrit, I thought about this reply during my run this morning...found it so helpful. Would you mind if I shared it with a few of my Facebook friends?

[Bonkersbrit Graduate in reply to Withitmum1]

No I wouldn't mind, go ahead. I'm a bit surprised how much attention it's getting on this forum. I wrote it quickly, could probably have phrased things better, but it seems to have resonated with lots of people.

I see on your profile you are also in Canada and were stopped in your running tracks by the weather this winter. I was wondering where you are? I'm in Newfoundland and have just survived more than five months of continuous snow ( longer than usual). This is my first attempt at running and I am hoping I will be so hooked by November that I will be motivated to either buy a treadmill or (preferably) start using the indoor walking/running track that we have above the bleachers in the hockey arena. What is it they say, where there's a will there's a way?

[Runner-D in reply to Bonkersbrit]

Oh my god, can't believe you live with 5 months of snow!!! The UK goes into meltdown if it has more than 2 inches of it You have inspired many people with your post and I will be keep it in mind when I do my 20min run tomorrow...well done

[Withitmum1 Graduate in reply to Bonkersbrit]

I'm in Ottawa and while we didn't have quite five months of continuous snow it sure seemed like it. I have a tendency to hibernate in the winter which doesn't help - I'm not one of those who go out snowshoeing, skiing, skating et cetera. I'm thinking that I'll have to join a gym this winter. What I have liked about the process of learning to run through couch25k is that it really hasn't cost me anything but my first decent pair of running shoes. I'm really feeling the benefits now ... have so much more energy and a positive outlook on life. I love checking the blog before I go out for my early morning runs, I always find some inspiration. Thanks!

[SueKen Graduate]

Tell yourself you can do it and you will - the programme does work 🙂

[50up]

I think we all worried about the first 20 min run Runner-D . It seems like such a large increase. However, the programme works, trust it and trust your own ability.

Make sure you pace yourself. I suggest running super slowly for the first half and then assess if you can go a bit faster. If not, and it's more important to complete it than to run faster, keep going at a slow pace. When I choose to run slow, either when tackling a new increased distance or just feeling below par, I believe that I could walk faster

You will surprise yourself, and feel great for having ticked off this run. You can do it.

[Runner-D in reply to 50up]

Thanks, ill try a slower pace x

[MarkyD Graduate]

Remember the 4 permissible reasons for cutting a run short:

1) Sudden, sharp pain in chest

2) Seizure, asthma attack, fainting, blackout

3) Greenstick fracture (bone comes through skin)

4) Uncontrollable bleeding.

For everything else, you're not allowed to stop running, but are allowed to slow down.

One thing to add - if you ever come across a runner suffering from any of those 4 things, remember the most important thing that you can do for them is pause their Garmin. Then phone for help.

[Bonkersbrit Graduate in reply to MarkyD]

That's brilliant!! 😀😀😀

Can also be applied to "Acceptable Reasons for not going to school"

[ju-ju- Graduate in reply to MarkyD]

I've had 2 out of 4 of these on a run, can I have a special medal?

[MarkyD Graduate in reply to ju-ju-]

You always deserve a medal, Julia!

[Runner-D in reply to ju-ju-]

Yes ☆

[KimLoulou Graduate in reply to MarkyD]

You are all heart!

[Maztink in reply to MarkyD]

This made me laugh out loud!!!

[Runner-D in reply to MarkyD]

Sooo funny totally get the turn off your Garmin though, I don't want to move if my fitbit has to go on charge!!

[Jomarie1979 Graduate in reply to MarkyD]

😂😂😂

[LauraLiz]

I've got that run tomorrow too and this is the first one I'm really getting nervous about even though I've been fine up to now. Reading all of these comments has been really useful for me too!! Good luck for next time - I'm sure you'll smash it! It seems the biggest hurdle is in your (and my) head

[KimLoulou Graduate in reply to LauraLiz]

I am doing no2 tomorrow then the big one Friday or Saturday

[LauraLiz in reply to KimLoulou]

Good luck for it but I'm sure you'll be fine. We can do this!!!

[Runner-D in reply to LauraLiz]

I'm sure we'll all be fine...after all, what doesn't kill us makes us stronger!! I've got time to psych myself up as I'm not doing my marathon/20 mins until Thursday Good luck if your doing it tomorrow x

[Clairec76 in reply to Runner-D]

You'll be fine stay positive I surprised myself It daunted me for days but I finally achieved it on Tuesday it feels like such an achievement I was so proud of myself and how far I'd come don't punish yourself you'll do great

[Cc26 in reply to KimLoulou]

Kim I think I one run behind you now - I will be doing week 5 run 2 tomorrow and the 20 minute one on Saturday. I'll keep a lookout on here to see how you get on!

[KimLoulou Graduate in reply to Cc26]

will report back later just leaving work now

[KimLoulou Graduate in reply to Cc26]

You can absolutely do this. Wasn't easy but ran all the way and actually felt good. Shame strava let me down as there is no way I ran this fast.

[ju-ju- Graduate]

We all felt the same, you are not alone... just take it slowly, remember to breathe and relax into the run. Good luck 😎

[Aliarm]

I actually found the 20 mins easier than them 8min runs ul b surprised at how u can do it I was dreading it and I just kept slow and focused the thought of being proud wen I finished kept me going u can do it good luck for it 👍

[angel43]

I'm doing it tomorrow as well. It does seem a leap but you've just got to give it ago. Quite a lot of the other weeks felt like a leap too, but here we are W5!

[Runner-D in reply to angel43]

Good luck x

[Oldfloss Administrator Graduate]

Bonkersbrit has said it all... and she is very close to it....absolutely correct... just read her post and go out and do this

Because you can!

[linda9389 Graduate]

I always find the first ten minutes hard (the first five very hard!); it seems to take that long for my legs to find a rhythm and for joints/tendons etc. to stop clicking and twingeing. I won't let myself think of stopping until I'm past ten minutes by which time I often don't feel so bad. And, by then, I was already half way through the 20 minutes of w5r3 and on the home stretch. You will do it - and as a bonus you might enjoy too

[Rach808 Graduate]

Great post by Bonkersbrit! I think the thought of 20min is much more overwhelming that the reality. When I'm struggling I just think am I ok for the next 30 secs and the answer has always been yes (so far!). I think this kind of mindful running technique helps to avoid being overwhelmed and daunted by those bigger blocks of running. Good luck and enjoy! 🏃🏻‍♀️☺️ Xx

[Runner-D in reply to Rach808]

Ah thanks...such nice supportive people on here xx

[Gillma Graduate]

This thread is very helpful to me Runner-D - I will follow ur fortunes w interest as am on w5r2 tomorrow. Good luck. Also KimLouLou, Angel43, LauraLiz (someone else? Sorry forgot ur name) - we are all at roughly the same stage. We won't be running alone!

[Chris9R Graduate]

Hydrate well. Go slow keep your head up and enjoy it. Don't think about the time. I was shocked last week when I did that 20 min run and felt the same as you. But the feeling after you've done it is amazing 👍🏻👍🏻👍🏻🏃🏃🏃🏃

[Swaddy]

I'm doing the 20 min run today for the first time. I feel the same as you! The replies have been really helpful. Thanks all. Bring it on!!

[Runner-D in reply to Swaddy]

Good luck x

[Swaddy in reply to Runner-D]

Thanks! I did it! And if I can, you definitely can too!

[SueF1 Graduate]

I just admit this week was hard to do. I decided on the 20 minute run to see how far I could go before stopping which ended up being 12 minutes. I was really pleased with myself as it was a 50% increase in time from the 8 minutes. The next week instead of repeating the week I decided to see if I could get to the 20 minutes by the Friday. So on the Monday my running was 15 minutes, on the Wednesday -18 minutes and the Friday the full 20 minutes. The next week I went onto week 6 and completed the programme. I realised that I was hard on myself but decided that I hadn't failed but just needed a bit more time to complete the long run. Hope that helps to put things in perspective and keep going and doing the programme in your own time.

[Runner-D in reply to SueF1]

It does help, thanks well done, you must feel very proud! x

[IgaT Graduate]

You can do it. Just go slow and steady, and I mean VERY slow. Believe the programme. And just do it, you will be surprised what your body is capable to do. If you completed all previous runs your body is ready, it is only your head that you have to convince

Good luck and enjoy your run!

[Runner-D in reply to IgaT]

Thanks, think slowly does it is the key x

[MrsShrek]

I agree with Bonkersbrit too. I have come to discover it is mind over matter.. as long as you tell your body to keep going it will but as soon as you start thinking nah, I can't do this your body will do the same. Like others I too find the first 5-10 mins the worst....but by halfway I'm in my zone - I have run for 50+ mins since graduating 2 weeks ago (albeit slow) and still think I'll never make 10 mins at the start! At the end I think I could even go on a bit more but I don't want to overdo it yet! You can do it.....just get that into your head. 👍🏼

[Daftpooly]

I did it last week and followed the advice of the consensus, take your time and keep going. I was amazed i had done it, a few weeks ago I struggled to run a bath! I actually found w6r1 harder, which is a lot less running. You can do it and remember the only competition is between your body and your brain, the body has won 14 times so far, keep racking the wins up.

[Judith99]

I've done couch to 5k a few times over the years and every time I worry about this run despite the fact that I've previously done the leap successfully. I have come to the conclusion that the point of having this 'big' run at this point is to demonstrate how little is fitness and how much is 'mind over matter'

[Gemylou Graduate]

I did w5 r2 this morning and ran through bonkersbrit's mantra and I have no doubt when I run again on Friday for those 20 minutes I will be doing it again.

Good luck

[Runner-D in reply to Gemylou]

I'm going to try the mantra tomorrow. Well done and good luck for Friday!

[Abergrad in reply to Runner-D]

Runner-D, how was it?