Week 5 coming up

[Likac66]

I completed week 4 today. I know I definitely improved this week and the 5 mins were easier today than the start of the week. BUT I am worried about next week. I can see it increases every run next week and I'm worried it will be too much too quickly. Is it really possible I will run for 20 mins flat next week???!!

[Aquila12 Graduate]

Most if not everyone freaked out at that point. I definitely did. It was the worst week for me. But heres the good bit: it was only the worst because I worried so much. Physically, it was okay. It was a bit of a challenge but by distracting myself with podcasts and music I managed. The feeling was great.

Advice: I know its cliche but dont underestimate the power of positive thinking. Everytime you feel nervous tell yourself its excitement. They both produce same symptoms and feeling positive can help a lot.

Also, as mentioned distraction is key. At least in my opinion, a lot of it was psychological. I could do it. So can you. The programme has prepared you. Now just distract your mind from that doubting voice and horrible negative voice in your mind.

And in the end, If you do only manage fifteen minutes for example, its a massive improvement from the start and will still help you.

Sorry this message ended up so long lol. Just remembered how I felt and what I wish I knew. Plus, everyone here helped me so much then so I hope I help you at least a bit

[Gillma Graduate]

Yes you will! Felt the same just 3 short weeks ago - heed the advice and all will be well

[Irish-John Graduate]

Worried? - I was petrified every time there was an increase But - kept plugging away and always kept in mine there are no 'failures' as long as I go out the door and start running. Sometimes it turns out to be a 'Practice' run and sometimes a 'Success' run...but a run is a run is a run

Consistency in staying off the Couch is key though. I could not run for the entire month of January - but I sure did a hell of a lot of walking. First time out, I did 5K very easily. Yesterday I went out for the first time in a little over two weeks from a trip where I did darn all walking let alone any running - and twenty minutes knackered me

The program works. It is however a 'one size fits all' thing so basically use it as a valuable guideline and run it slow and steady in your own time at your own pace.

A recent poll of graduates showed that less than 10% of us graduated in nine weeks and/or with five K in 30 minutes So - main thing is focus on building up your stamina and be assured the 'speed' and 'distance' come later.

If you have come this far you can definitely go all the way, might not be as quickly timewise and speedwise as you think you 'should' be going but that is fine - slow and steady is what gets us to the Graduate table. I look forward to seeing you there

[Oldfloss Administrator Graduate in reply to Irish-John]

Still a lot of worry with some folk about the 5K mark, Irish-John ... and still a few folk rushing their way thro' the programme pushing too hard. I feel it only serves, maybe, to worry people who like Likac66 are going sensibly and steadily through the journey

[Likac66 Graduate in reply to Oldfloss]

At the start of the programme it says that you won't run 5k in 30 mins, but if you can run for 30 mins you should be able to run a bit extra to get to 5k.

[Oldfloss Administrator Graduate in reply to Likac66]

As long as you feel comfortable doing it and you don't have to push too hard that is fine As Irish-John 's survey showed...less than 10% graduated in nine weeks and/or with five K in 30 minutes... and many of them are now half marathon and marathon runners, and still have not done it

[Irish-John Graduate in reply to Oldfloss]

It really should be 'Couch to running 30 continuous minutes in an ABSOLUTE minimum of 9 weeks' or something like that. but on the other hand - it sure works as it is for a lot of people, maybe if it were posited as 'easier' it would not motivate people to keep plugging - kind of brings out the competitive side in a way as it is, then if we stick with it we get sense somewhere in the process?

[Oldfloss Administrator Graduate]

tricky week.. that is all, BUT,the programme takes you steadily forward and whatever each week brings, you are ready for it

Slow and steady is the way, and focus on NOW not NEXT... think how far you have come

You can do this

[Mitzie71 Graduate]

Yes you will. I struggled to run even a minute at the beginning and now I am on Wk9. Just keep it slow and steady and believe in yourself. You can do this! 👍

[Hidden]

I felt exactly the same looking at W5 a couple of weeks ago. But I did it. And I guess thousands of people before us did. Why do we think we are so special we will be the ones who can't. In this heat it takes planning to find the right time to run and take it slow. But you can do it.

[RuthMargaret Graduate]

Try not to worry about week 5. I found that once I got a good steady rhythm going it was actually quite pleasant. And really, once you run 5 minutes, 8 isn't such a big jump. Then you have to realise that the whole idea is to push you along a bit every time. That finally dawned on me this morning as I did the 20 minutes. If the program didn't progress once you've established a bit more stamina, you wouldn't realise your full potential.

You'll do great!

[Whatsapp Graduate]

Take each run at a time. No week is harder than the others. If you allow yourself to build up a run too much you will create your own barrier.

When you are not running during your sessions, you are walking. This is still exercise just a bit slower and gentler. However, it is building your stamina and endurance steadily to build you up for the runs.

[Sarahb18 Graduate]

I have just completed W5 last night with the dreaded 20 minutes run.

Like you I was anxious at the very thought of it but all the good advice here definitely works !

Slow and steady!

Get into your pace

Think of something different (I've 2 daughters planning weddings , I've a lot to think about 😁)

Before you know it you've done 20 minutes and you will feel great 👍

Good luck 😉