W5R2...dreaded run 3 next

So just managed to complete run 2 of week 5 and to be honest struggled a bit with getting to the 8 mins... breathing got very laboured towards the end of each session but managed to do each session.

Have slowed down a lot to get to this stage and am getting a bit worried about being able to do the 20mins that are required on the next run !!

I am sure that most of this is just my negative gremlin sitting on my shoulder telling me I can’t do it but any tips on how best to get run 3 done?

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Poke that gremlin in the eye. You can do this!

I think W5R3 is all about pacing yourself, so go slow from the outset, and when you think you need to drop down to a walk, just go slower. You will surprise yourself.

W5R3 was possibly my favourite (that and my graduation run), largely because of the enormous psychological boost of discovering I was more than capable of something I hadn't thought I could do, but also because it was the first time I felt I really and truly got into the groove and stayed in it. That continuous run helps you build a nice rhythm and pace and it's such a good feeling. The walking intervals almost start feeling like an interruption (although I appreciate there is a role for them, also in far more "advanced" training).

You will be fine. And if for whatever reason it's not the right moment, then that's OK too - you'll have strengthened yourself further and will be ready to tackle it later. But I have a hunch you'll ace it straight away :)

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Thanks Helene, going to give it my best shot and see how I fair, should be okay once I get going. It just seems very daunting after today’s run

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I was sure I wouldn't be able to do it as well, start slow and pick a playlist of 4 songs you love all approximately 5 minutes long and just concentrate on the music, as each songs ends you are getting closer to the line, I barely listened to the commentary at all on that run. I am going to do the same for my 25 minute run in a couple of days. You can do it.

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Thanks Chis, thinking of turning the app off and just setting a count down time on my phone!! Find it quite distracting when the, your half were through message comes on lol and I think, only half way 😳

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You can do it. Relax, take it slowly and give yourself a good positive talk. Those gremlins won’t know what’s hit them 😊

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Thanks TJMazz, if running has taught me anything, it’s that I’m good at talking to myself.. going to turn that chatter positive. !!

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It certainly works for me 😀

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Hi! Before I did that run I was feeling a strange mixture of looking forward to being able to do it and being convinced that I couldn’t - but lo and behold if you go really slowly and just don’t stop it somehow just happens! Loads of people have managed it and so can you. Good luck!

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Thanks alvi, I am sure once I get going will be okay.. just need to get over the psychological barrier

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You will do it, just believe in yourself 🏃 keep us posted and remember slow and steady 👍

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Thanks Carolyn, going to get my head in the game and go for it😁

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Hi swisstony, now is the time to steady up and start nice and slowly.

You are ready and able to do this run, and may find your breathing settles and you hit the running zone. At the beginning of your run you are taking on oxygen and the first five to eight mins can feel tough, by going steady you can push through this and then everything settles.

Good luck 😊x

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Thanks jan. will try and keep an even pace and time my breathing with my pace, keep it steady and hopefully avoid panting and gasping lol

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Hey Tony,

To be honest, I can't remember many of the runs, but my advice to you would be to go at your own pace, don't try to make it a little bit quicker, just go at your own pace. I remember at some point I was virtually in slow motion, that's how slow I was, haha, but I go at the pace I am comfortable. I have yet to quicken my pace and my pace on the Fitbit and Strava can be anything from 11km up to 15, certainly not fast at all.

Your pace is far quicker than mine, so if I were you, I wouldn't fret too much. Go with the flow and remember the breathing technique. Breathing properly gives you an advantage and helps a lot. Let us know how you get on 👍👍

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Thanks quirkybee, away at the moment and few more Hills here than I am used to, think the breathing my have been off because not used to the extra exertion, run 3 will be at home, a lot flatter and hope it all falls into place on familiar territory

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Tell the gremlin to get lost & tell your legs to go slower! You can do it because the program has got you ready.

I ran that 20mins exceedingly slowly in the dark on quiet streets so I didn't need to feel embarrassed about how slow I was going. The only startling point was when I jogged past a house with a motion sensor light and found my snail's pace in the spotlight! 😂

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Thanks Elfe I will try to keep ahead of the snails😁

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I found it hard, just keep it slow believe in your self, you can do it 😀

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Thanks happyhammer, going to give it my best shot and keep everything crossed... well apart from my legs .. going to be hard running with them crossed !!

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It definitely would be! You won't need to cross anything or have good luck just self belief and you will do it, will look out for your "I've done it" post 👍

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If I can do it, anyone can... I totally surprised myself when I did W5R3 at the first attempt. I just went steadily and, well, kept going! Don’t dread, just tread!

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You've got this, Tony! 20 minutes really does seem scary, I felt the same, but just pace yourself comfortably and enjoy it! Got every faith in you! I'm doing 25 minute run tonight for the first time, determined to get through it! 😊

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