PLEASE HELP / ADVISE !!!

[dawnyg64]

Hi our next run is week 5 run 3 (20mins)😩. I don’t understand the sudden jump in length . Then dropping back down on week 6. I can’t imagine that I will be able to do it. Does anyone know why it’s such a jump and give any advise. Thanks Dawn

[ped82]

I am starting that week . You will smash it .

[dawnyg64]

Thanks, good luck to you to.

[Millsie-J Graduate]

Your last run was a total of 16 mins, so not such a big increase. However this run requires you to control your pace throughout so that you don’t need the walk break. The programme is tried and tested and has helped many many thousands of none runners move to a consistent 30 mins run. It has you ready for this next run.

Trust in the programme and have faith in yourself. Running is not just a fitness and stamina challenge, it is very much a pyscological challenge too. Week 5 and 6 are key in the overall journey.

You can do this!

[Elfe5 Graduate]

Lol! That is what everybody says! ... and we managed!

It isn't as big a jump as it looks because your running and walking in combination in the previous session add up to 21 minutes. This run is much more about your brain than your legs! This clever program has your legs all ready for this, - so now let your legs prove to your brain that you can do it!

Go slowly and relaxed and if it helps, chop up the time in your brain ...this is what I thought when I did this run...

" I know I can run for 5mins... ok done that, I can do that again... I can manage another 'nother 5 mins (I've just proved to myself twice that I can do that)... I can plod on for another 2 mins... just 2mins more...only 60sec...YES!!! 5mins cool down - bliss & bask in success, grin like an idiot to horses in field beside me!

Iannodatruffe will probably tell you to practice using your smile muscles in preparation!

[dawnyg64]

Thanks very much . I was a little worried it was wrong because it had no break and the next week is back to breaks. I will be very pleased if a manage it and it is as you say to pace myself.

[Millsie-J Graduate in reply to dawnyg64]

You will manage it Dawnyg, go in to it with a positive mind, then come back and tell us how well it went! Remember stay slow and steady throughout!

[Sadie-runs Graduate in reply to dawnyg64]

I really resented going back to the walking intervals, and thoroughly enjoyed the continuous runs of week 7! You will be surprised at yourself...keep going!

[Lillybeth30mins Graduate]

I second what Millsie-J says.... trust in the program. I did it on Wednesday and it’s a fabulous fee. Set out with a positive mind set and start off as slowly as you can.

And then post back with your success story!🏃‍♀️🏃‍♀️🏃‍♀️

Liz x

[icklegui Graduate]

to follow on from everyone's comments, one of the many things I picked up here was that the pattern of week 5 takes you to this 20 minute run and week 6 is actually structured similarly taking you up to a 25 minute run - so it is "back" to intervals, it's true, but the programme is pushing you just enough

You're doing great!

[MickGJ Graduate]

No idea why they do that but it's definitely what happens. I think week 5 was the week I finally stopped thinking and started trusting the programme.

Before that I'd been looking at the runs ahead and puzzling over them, but then I realised I didn't know anything about running or anatomy or even my own body so I was just wasting my time, because there was nothing my past experience like this.

[Cornet-Carolyn Graduate]

Have faith in yourself and the programme. Slow and steady and you will be surprised what you can achieve 👏

[MarkyD Graduate]

Everyone has provided great encouragement and comments about the structure of W5r3. You'll be OK. But you have to get out of your head the whole walk/run psychology. Don't think of the walking sections as some kind of rest, or easier option. By week 5 your body is conditioned for running, and the walking sections simply allow your heart-rate to come down a little, before you run again. And so W5r2 is a total of 21 minutes activity 8/5/8 and the walking interval lets your heart rate fall back a little, before you run again. Your heart-rate is going to be 'high' for the whole 21 minutes, with little dip in the middle section.

W5r3 is simply 20 minutes running, without a walking break. However, you can run the whole thing a little slower, or slow down a little in the middle if you don't want to overdo it or give your heart-rate a chance to recover. But the total exertion (measured in heart-rate) will be practically the same (Ok, marginally higher) in W5r3 as it was in W5r2

W6r1 is run/walk/run/walk/run again for a total of 24 minutes, but the week builds up to 25 minutes run in W6r3. Again, your heart-rate will be the same for all three runs.

[dawnyg64 in reply to MarkyD]

Thanks you have explained really well. I know I have to stop waiting for the walking sections. Everyone has filled me with faith. 😀😀

[Hexslug Graduate]

I was worried too and indeed found it hard but completed it. Was quite deflated after because I found it so hard, and it was nice to go back to runs with breaks as that had become my comfort zone. Have now changed my mindset and know how far I have to run (approx) so concentrate on that rather than keep worrying about the time. I try to keep a constant tempo and shorten or lengthen my stride depending on how I am feeling and the terrain. Ran for 25 mins easily after thinking I am giving this up after my 20 min run. Found it easier to judge pace thinking more about distance, was not fast but that is not the objective is it. Good luck.

[Oldfloss Administrator Graduate]

All to do with discipline and making sure that you are taking it slow and steady

Just know that you are ready for this... take it very gently...trust the programme and have faith in yourself You will be fine... trust us

[dawnyg64]

Thanks for everyone’s positive comments. It’s good to hear different points of view. I will trust the program now this run has been explained and I am determined to finish it. Thank again all.

[Denbo64 Graduate in reply to dawnyg64]

With the fantastic support of your co-runners, I am sure you’ll smash it together!

[Beccym Graduate]

You have done the training the program works. You will find that your breathing evens out after 10 mins.

[Lordi Graduate]

The programme works and you can do it like everyone who's thought the same before you (I gulped at what looked like big jumps too). We have all been there stressing out about "big" jumps in running time etc. The prog has successfully got you to this point where 20min continuous is only about the same total effort as your previous run. You might experience a bit of a dip at 10mins (the toxic 10 - where your breathing is just about to catch-up with your body's demands) but grind it out and the second 10 mins will be fine.

As you progress you will also be surprised how the concept of "20 mins" changes. For those who go on to running 10k then after 40mins of running "only 20 mins left" or 2/3rds of the way or "only" 3km to go takes on a whole new meaning!

[IannodaTruffe Mentor]

You will be fine if you go slow.

Please don't think that W6R1 is a doddle, it catches many out.

[DebJogsOn Graduate in reply to IannodaTruffe]

Listen to the man - I think I'd definitely have come a cropper on Wk6 R1 if I hadn't read IannodaTruffe give pretty much the same advice to someone else.

Wk5 R3 will be fine if you trust in the programme, believe you're ready and take it slow. The trickier thing is not taking all that new found confidence and exuberance and shooting off at speed in Wk 6.

Good luck 😊

[Sadie-runs Graduate]

When you complete it you will realise it is not such a great jump - all the runs you have done before prepare you for this. I find longer runs easier now, as you really get the chance to find a rhythm and “settle in” to the run. Run 3 of week 5 is my favourite of them all - I will never forget the exhilaration of discovering what I could do!

[dawnyg64]

Well we did W5 run 3 tonight and you were all right, it was wasn’t bad at all despite the fact that it was throwing it down the whole time. I actually believe we can finish the program now, who’d of thought 😀