so today I was all geared up for the 3rd run of the week 5, 20 minutes running and i just could not do it 😔
admitted i have a cold and tried some new insoles in my trainers which made my feet worse but i struggled to run 2 minutes let alone 20!
really don't see how I can go from 8 minutes running to 20 - please someone tell me it can do done?
feeling rather dispondant.
You've totally got this one. It was a run I had to repeat as well, it has a way of getting in your head. Give yourself a couple days to let that cold clear up and then get back on that horse. My trick was to start off really, really slow, and every time I caught myself out of breath I just slowed right down again. You've done all the hard work to this point, now you just have to let your brain know.
You can totally do this 👍🏼 Give yourself a rest to get over the cold then go back out with a can do attitude. The programme has got you this far, have faith in it.
Don't feel bad about it!! You are not over that cold and it means you need to rest and sort out those insoles... very important to be comfortable before you run again. Now about jumping from 8 mns to 20, it's not really the case because you've actually run twice 8 mns (if I remember well). And as Runswithdogs said, it's more of a mental issue than anything else. Just relax when you feel ready to go out again and don't think about the time or distance: just run slow and steady. Take your time breathing and enjoy it! Find a nice route to focus your attention on: it may help. Just make sure you're fully recovered before the run and don't worry about having not run for 3 or 4 days or even a week because of the cold: your body will ache for that run ;-).
So this was nothing more than a practice run for you!
Run 2 as I recall you ran for 8mins, walked briskly for 5 and then ran again for a further 8 = 21 mins
Just take it nice and steady, start at snails pace and then knock it down a couple of gears and you'll be fine.
Though I do just wonder why you're trying new insoles at this stage?
Of course you can do this. It's challenging you to let the mind take control. Think positively. I remember this run as a game changer. I wanted to stop after 3 minutes but told myself I can run 8 minutes without stopping so keep going. Once you get into your stride and a nice slow steady rhythm you will nail it.
No, no, no, there's no such thing as 'fail' and please don't feel despondent. Everyone has 'alternative' runs.
First thing is to get rid of that cold... when I have a cold I can barely function, let alone run..!!
Have faith in the programme - it has got you this far, it will get you to the end.
Have faith in yourself - you have built your body to get this far, it will keep building, it will become easier... I can promise you that 😊
Make like me and 'sloth' it ... that means REALLY slow and then go slower.
Be kind to yourself, get well soon and then venture out again ... slowly and steadily.
You can, and you will, do this ☺️
I managed it fine, then totally failed in week 6. I didnt even manage 10 minutes straight, after having managed 20 easily the week before. It really knocked my confidence. I suspect you foundered for the same reason I did, your body was under par with illness. I rested, went back, and can now quite happily run 25 minutes. Dont worry, you can do it. Relax into it and tell yourself you are allowed to repeat a run. I think these so called failures can also,happen at breakthrough points. Respect that you faltered, for whatever reason, and allow yourself to have another go.
Be kind to yourself - you even gave two good reasons for being "under par"! Can only echo that you should look after yourself, recover from the cold, before trying again. And it definitely seems like you need to rethink the insoles since surely they should be helping not hindering.
Also gotta echo the "it's not really 8 minutes to 20" - if you want to look at total time moving, that should reassure you - you can do it - also you're being asked to run 4 more minutes in total and in previous weeks there have been bigger jumps which you have managed. Check out the number of graduates posting - we've managed it (with varying degrees of difficulty), it can be done, the common thread is "slow and steady". And many people found there were mental challenges - we call them gremlins and they're not worth listening to 
You've just had a practice run, every running step you take increases your stamina and builds your running legs. You'll get there!
Do not use the 'f' word please.. practice . blip. trial run.. or..just still under par and not really well!
Rest up and then, when feeling better..properly better! Head out, slower than a slow snail on a go slow! You can do this!!!
You really will do the 20 min run , maybe when you’re fully recovered from your cold you could try again , taking it much slower . I know you will have heard the mantra .. if i can do it , you can do it, but it is so true , I finished it on Friday last , a mere 5 weeks after climbing off the couch , massively overweight and not having exercised in any way in years , so “ IF I CAN DO IT , YOU CAN DO IT “
I struggled with this one as well but with the encouragement of my fellow runners on here I dusted myself off and did it ... I graduated on Saturday and I cannot tell you how chuffed I am with myself. You can definitely do this ... just look how far you have come ... amazing !!!! Recover from your cold and give it another shot . Sow and steady as Sarah says in my ear . The very best of luck 😁
Hi . I have just done that run after I had been ill and not able to run when I expected to. As a result when I did run again I felt as though it was harder than I'd experienced before. However this week I've moved on to the next runs in Week 6 and it felt much easier , so don't worry and just carry on with the programme. It will work out in the end!
Don’t give up! I’m no expert but completed w5r3 today! I just started really slow. I did feel at the beginning that I wasn’t going to be able to do it. The jump from 8mins to 20 is daunting but when I got into it Michael Johnson said it’s more a mental challenge than a physical one so just got through it!
Just go for it next time and go slow. Maybe it could be the insoles that made it difficult for you. Don’t give up, you’ve come so far. Good luck
This one is the first run that challenges the mind more than the body.
One thing I have learnt from taking on this C25k programe, is that interval running is harder than a continuous unbroken run.
You body settles into a rhythm after about 10 minutes (be aware of this toxic 10 as those first few minutes are the hardest). After about 10 mins your heart and your breathing settles back, as your body adjusts to the efforts expected of it.
Think of the first ten minutes as driving off in a cold car - remember when we used to have to use a choke to get the thing moving? Well thats what your body is like. When its warmed up its fine.
Interval running is the equivalent of getting your engine wamred up a bit, then letting it go cold before starting again. Perservere for the first ten minutes and you will really start to enjoy it.
Week 5 run 3 :-) 
Week 5 Run 3 ☀️ 
Week 5 run 3
Hello 👋 next run week 5 run 3
