Feeling nervous

[Greenback-Boogie]

Well, completed W2R3 and apart from my thighs aching, feel fantastic and very pleased. Whilst I am looking forward to Wk3 I have to say I am feeling a little nervous about the 3 minute run time. Has anyone got any tips? I have noticed that on some of my runs I set off and feel like I could carry on for ever but then it's like something disturbs my concentration or rhythm and it all goes to pot. I have tried to experiment and I am sure it has something to do with rhythm or relaxation. Does anyone know what I am wittering on about? I really feel if I can figure it out things will be a lot easier. Oh, before I forget, I cover around 4K in the 30 minutes, what sort of distance is about the norm? Thanks

[nikkiwabit Graduate]

Don't look too far forward, concentrate on the run in hand. I know exactly what you mean about the rhythm, I sometimes wish the music wouldn't change. It is also easier to get into a rhythm when you don't think about it, almost let your mind wander (just don't trip up).

4km in 30mins is fast! Maybe slow down a bit for now?

[Greenback-Boogie in reply to nikkiwabit]

Thanks, i think you are right about the mind wander, I am usually very good at that!

[IannodaTruffe Mentor]

Well done.

Don't ever fear a run........it is one step on a training plan that will gently develop you into a runner who can go non stop for thirty minutes. The worst that can happen is that you do not complete a run, because your body, or just as likely, your mind is not yet ready, then you simply repeat it. The only way to find out if you are ready is to believe in yourself and accept the challenge. Each run is training for the next one.

I can't think of any specific tips for your stage of the programme, apart from, be relaxed (not anticipating failure), go as slow as you need to permit steady breathing, stretch after every run, keep your head up and smile.

As for distance covered, it is irrelevant in this training plan, which is designed to get you running 3x30 minutes by graduation.............sorry, it does not guarantee you will run 5k, although you may well do it.

Participants on this forum cover a huge range of ages, weights, sizes, physical conditions and all the genders you can imagine, so there is no meaningful norm. This is your training plan and it will make you fitter and healthier than you were before. By all means track your own distance covered, to show your progress but comparison is fruitless and can for some be dispiriting.

You are doing great.

Keep running, keep smiling.

[Whatsapp Graduate]

Remember that the programme is building your overall stamina in increments. We look at each individual run but it is the whole time spent walking running which is building our stamina. W1 you ran for 8 minutes interspersed with walking totaling 16 minutes of continuous exercise (not including warm-up/down). W2 saw you increase the running periods, but the overall time 'on-the-go' was largely the same. W3 will agin give you 9 minutes overall running, same as W2, but with longer running sections - countered with a (slightly) shorter overall time when you include walking intervals.

This is building your stamina up gradually, especially when completed X3 per week. So it is doable. You just need to make sure you don't 'fly out the traps' with each run. Long distance runners don't run the same as sprinters, and even for a short 3 min burst you need to approach into it as though you are heading on a long run. By the sounds of things you are going too fast.

[iain-strachan Graduate]

I think it's natural to feel nervous at every step up in the plan - I know I did, yet here I am at Week 8 and doing 28 minutes at a stretch. But I felt nervous about going up from 90 seconds to 3 minutes, 3 minutes to 5, 5 to 8, 8 to 20, 10 to 25, and even (a little) 25 to 28.

But none of them proved a problem! I remember when I went to week 3, the 90 second bursts seemed like nothing at all, whereas the 3 minutes were a bit more of a challenge, but not impossible.

As others have said - the program builds up your stamina week by week.

When I started this, I was 2 stone overweight. Now I'm 1 1/2 stones overweight. Little by little!