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Couch to 5K
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Week 5 Run 3 Anxiety

I have finished W5R1 and looked further along the programme to see what was in stall for the next few runs! So far I’ve been running and walking, but W5R3 is a 20 minute long run with no walking in between! Obviously I’m going to attempt it, but so far I’ve needed these walking breaks to catch my breath and to make my shins stop hurting!! Is W5R3 really that bad?

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I am sure everyone who has faced Week 5 Run 3 has dreaded it and doubted themselves, it's natural.

I can only speak for myself but I approached it differently to previous runs.

Before I had been concentrating hard on the words of my trainer (in my case Jo Whiley) but for this one I virtually ignored her.

I picked 4 songs that i knew were about 5 mins each (in my case the first 4 tracks of U2s Joshua Tree) and concentrated on running to the end of each song. It worked for me but you MUST set off slowly.

Good luck and let us know how it goes.

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That’s a great idea, just 4 songs! I shall make a playlist for Tuesday! I will let you know how it goes!

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Just 4 songs!!!, make sure they are good ones!!!

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Love this idea, definitely going to try this! Dreading it already and I'm not done with Wk4 yet 😧

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You can do it!!!

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Read this, which I wrote for those like you having doubts healthunlocked.com/couchto5...………..positivity

You have already done 21 minutes of activity between warm up and cool down. W5R2 will stay the same, but alter the balance of walking to running and W5R3 will actually reduce that overall time by a minute.

Trust the plan...........it is perfectly structured.

Believe in yourself.........your body is adapting.......look how far you have come.

You are not the first and you will not be the last to have doubts, but if you approach this nice and slowly, and with a positive attitude you will do it..........just like countless thousands before you.

have you read the guide to the plan healthunlocked.com/couchto5...

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Week 4 is actually the biggest increase in time of all 9 weeks, from 9 to 16 minutes running. All your runs prior to W5R3 have prepared you for it - that's the point. It's a mental test, not a physical one. Your body is ready - the programme has done that for you. No... in fact, YOU'VE done that for you.

Go for it.

Good luck!

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Thank you for the motivation! I’m hoping my mentality doesn’t let me down!!

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Get some practice standing in front of a mirror, grimacing and contorting your face, that the way the big grin you will be wearing after the event will not be quite so painful.

Relax and enjoy it.

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I expect everybody on here had the same thoughts about "that" run!!!I know i did!!!But...everyone on here also told me the same thing...they all thought there was no way they would ever be able to do it...but they all did it!!!so i chose to simply NOT think about it & just do it...sure enough i came & went without a hitch.my advice to you is to not think & just do it...you will be absolutely fine 😊

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I will give it my all!!!

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You will be fine 😊 i started week 7 today...running fot 25 minutes...it will be you before you know it

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All true. At the end of 20 minutes you'll wonder where the time went. This is the one that proves the program works.

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That’s what I’m hoping, I think completing ‘that’ run will make me realise how far I’ve come!

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Hi Alanna, give it your all very slowly!! Pace yourself very gently and it will be fine. 😄

The program has you all ready for this, - this run is more about believing that you can... rather than what your legs can do. Your legs are prepared - drag that brain into line!!

Keep in touch so we can cheer 😃

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I’ll let you know how it goes on tuesday!! Thanks for the motivation!!

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Please do because it’ll be me Wednesday. Good luck!🏃‍♀️🏃‍♀️🏃‍♀️

Liz x

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I'm scheduled to do my w5r3 on Tuesday too! I have tried to let the runs be a surprise and not even look ahead for fear I couldn't do it. I'm shocked but going to give 20mins my best shot! Good luck. See you on the flipside!

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I’m petrified but I’m going to give it my all! Let me know how you get on!

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Will do I may end up going wed as u gave a big couple days at work ahead but like you gonna give it my all

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I deliberately never looked ahead, just waited for Laura to tell me on the run itself, so that I didn't have the time to think about things! Which meant I sounded like I had tourettes in the middle of the street when I DID hear the dreaded 20 minutes. :D It seems like a huge jump and you're like "No, you're having a laugh, that ain't going to happen"

Just to echo what others have said 1) you HAVE prepared for this, you just don't know it yet 2) it is ALL mental. Just keep telling yourself you can. Think how far you are from the person in Week 1 3) go slow. Then go slower. The point is to do 20 minutes, the speed is irrelevant.

For what it's worth, that was the most memorable run for me. Even better than graduation. I fist pumped the air and jumped up & down like a crazy loon (apologies to the roosting heron I scared the crap out of LOL). The exhilaration/disbelief is the best and that's the point you suddenly realise that you're going to be able to do the programme, you just need faith.

Let us know how it goes!

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I probably should have done the same, but I always get excited looking ahead and seeing where the programme is going to take me!! I will give it my all and will go very very slowly - but I will run for 20 minutes without stopping!

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EVERY darn increase in the run times scared the crap out of me :)

Heck, I'm currently doing C210k again from scratch and I worry "will I make it" even though I graduated a fair while ago and was doing perfectly fine running before ending up on the IC in November. :)

Just take it slow and steady and if need be keep trying until you have a "success" run.

We had a questionnaire last year and it revealed that less than ten percent of us graduated on time/with distance. :) So - forget about 'having to' reach your goal on any run...and just run. You will get there sooner than you fear and in far better Nick than if you push too hard. You made it this far, barring injury you will graduate believe me. :)

Wishing you many happy miles in your future ☺

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Like notoutofbreath Wk5 R3 was my most memorable run - completing it was the moment when I really believed I could do this thing and when I really started enjoying it. There's lots of fantastic advice here - just trust that you're ready and go slow and I'm sure you'll be fine. Looking forward to hear how you get on

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Guys I absolutely smashed it!!! Ran for 20 continuous minutes and felt as though I could have carried on for even longer! Slow and steady absolutely wins the race!

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See see you can 🙌

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WooHoo! Nice one! :D So pleased for you. It's insane, right?!

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Well done! 🙏

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Honestly if I can do it you can!!

I thought that to but did it and couldn’t believe it 😃

Now I’m training for 10k

Believe in yourself, your stronger than you think 😌

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