How come

[Enricakita]

the third workout of week 5 is a whopping 20 mins jog (big jump from workout2) and then week 6 regresses to 5 and 8 minutes again? There must be a theory behind that..... any ideas?

[K-Jones]

I am about to start week 5 and was wondering the same thing..

[IannodaTruffe Mentor]

W5R3 is only 20minutes running, compared to 16minutes in the previous run. Not a big jump.

W6R1 is the deviser's way of being kind, after all the exertion........who knows...........it works, so all you have to do is believe in yourself and the training plan and you will sail through with the biggest grin you have had in years.

The problem is in most people's heads, not in the plan. From here on the challenges are mental as much as physical.

[Enricakita in reply to IannodaTruffe]

Thank you. Well 2 lots of 8 minutes with 5 rest in between and 20 continuous jog does seem to me a tad different, still, I am awfully looking forward to trying!(and the biggest grin....😆)

[Bazza1234 Graduate in reply to Enricakita]

If you want to, you could repeat those previous runs a couple of times with 2x8mins and only 1 minute walk break before you do the big leap to 20 minutes. It IS very psychological from now on - but there is more than one way to psychologically skin a cat!!

[Enricakita in reply to Bazza1234]

That does sound like a brilliant idea. Thank you!

[Whatsapp Graduate in reply to Enricakita]

Well this might be a bit dull, but you asked for a theory, so here goes:

Firstly, the 5 mins rest isn't a rest. You are meant to continue walking during this time.

There isn't a great deal of effort difference in slow running and fast walking for your muscles, certainly not a massive difference in calorie loss.

This is about your heart rate and oxygen levels in your blood. You are training your body to become more efficient and sustain cardio fitness. The 5mins "rest" is designed to allow you to get your heart rate back down whilst still moving, then getting it back up on the next run. The time is longer than W5R3 to compensate for this lull. But activity is continued throughout.

As for W6, it is a suprsized W5, designed to increase your running to 25 mins by the end of the week. If you compare: Weeks 1 & 2 are structured the same, as are Weeks 3 & 4. It is also the same with weeks 5 & 6. Weeks 7-9 are just pure runs with 10% increase each week.

[Enricakita in reply to Whatsapp]

Wonderful. I get it. Thank you. I see you are a graduate. What are you doing now running wide? I am already thinking ahead, as I just love it.

[Whatsapp Graduate in reply to Enricakita]

I graduated in June so, barring a short break for injury, I have been getting out three times a week and doing 5k. I joined a the local park run (which I highly recommend) and am entering into a few organised 5k runs. There's loads out there from Halloween themed to colour runs, bubble runs, etc have a look in your local area here: timeoutdoors.com/

I have learnt a lot about myself just by doing, and as the nights draw in I am looking at joining a local running group to run with, where hopefully I can learn more.

Its your journey and there are so many options out there - try as much as you can and you will learn what is right for you. You have got the enthusiasm which is great.

The best advice I can give you is to just trust the programme

[Enricakita in reply to Whatsapp]

Thank you! Not thinking of going 10 k?

[Whatsapp Graduate in reply to Enricakita]

At the moment no. I enjoy the 5k distance. And 30 min's 3 times a week is easy to fit into my weekly schedule. I wouldn't be able to commit the time for training to 10k.

[Enricakita in reply to Whatsapp]

👍

[Oldfloss Administrator Graduate]

Just to throw you into confusion

No.. all about the different disciplines within our running training...You are ready for it... that is why it is so important to take each week slowly and steadily and just as it comes...knowing that you can do it

[Michael_W Graduate]

I remember viewing the last run of week 5 as a taster of what was to come. Week 6 can be deceptive; psychologically you know you can run for 20 mins so going back to intervals will be easy, right? In fact, week 6 ramps up quickly and the total of running minutes is greater than week 5. So all in all, week 6 is both physically and mentally tougher than week 5 despite first appearances. Good luck with it!

[Enricakita in reply to Michael_W]

That's very interesting! Thank you. Can't wait to see what happens!

[Millsie-J Graduate]

Dont you just love this programme, tricky little number teehee.

[badgerun Graduate]

I think week 6 can be a bit deceptive. It doesn't always feel easier than week 5 even though it might appear to be so, sometimes people post about that. Although I did notice this myself I also found it was good to get consolidation and practice, building up stamina in a different way.

[lardofale Graduate]

The whole process is like being a contestant on the Great British Bake Off. Week one will have you panicking over whether or not you remembered to switch the oven on, by week 6 you are smiling to yourself whilst others panic, by week nine you're conditioned so well that you can recreate Concord with marzipan and sugar. It's a step by step build up and incredibly satisfying.

Going back to my analogy, when I started in June I didn't even know what a rolling pin was for, when I graduated I felt like Paul Hollywood (without the stare!).

Good luck!

[Enricakita in reply to lardofale]

Love your analogies....lol