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Couch to 5K
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Tips for Week 5 run 3?

Okay so I know it's possible in theory, but I am super nervous about the 20 minute run. Run 2 today was okay, apart from the app crashing mid-run. The second 8-min stretch was so much easier than the first - any ideas why or tips?

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Read this..

healthunlocked.com/couchto5...

It is just another run... with a reputation... take it steady and slow and you will be just fine:)

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Really really really slow! Thank you!

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Even slower than that if you want πŸ˜„. As long as you’re not walking πŸ˜‰.

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It seems strange that pace makes such a difference- not sure if it's physical or just mental games but it really really does! No walking duly noted :)

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Listen to old floss would be my comment. Steady as you go and I absolutely promise that you will feel fantastic when you get it done.

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Man, I'll be ecstatic! (and slightly surprised)

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I found this easier than stopping and starting as you break through the huffy stage to a place of calm where its all working. You can do it! it goes quickly X

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Love that, yes the huffy stage is where doubt creeps in.

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I definitely relate to the 'huffy stage',although in my case I would add 'wheezy' to the description!

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Keep at a steady space so you are not going to get so tired. You can do it and good luck :)

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Steady and quite embarrassingly slow will be my tactic :)

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Your last workout was 21 minutes between warm up and cool down and the difference in energy expenditure between brisk walk and gentle jog is minimal.

The reason why the second half of the run was easier is the "toxic ten" effect, explained here healthunlocked.com/couchto5...

Trust the plan, believe in yourself.

Go slow.

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Wow, thanks for the link, it's reassuring to know what to expect and why.

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Look at all the graduates around you, we're living proof that w5r3 is more than just theoretically possible 😊 Although I reckon we all thought the app was crazy πŸ˜‚

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It's good to know I'm not alone ! Thank goodness for this forum :)

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Steady as she goes!

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Music got me through mine.

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Me too. Although not there yet, only on week 2.

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We all took a peep at w5r3 and had a sharp intake of breath, I guarantee it! But as everyone who is vastly more experienced than me has replied above, trust the programme and believe. You can do it! Looking forward to the success post! πŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸ’ͺπŸ»πŸ‘πŸ»

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You will be fine, it's more the thought of it, rather than the actual doing. As everyone is saying, slow...but I bet you won't be as slow as you think.

I felt the same about it, but finished week 6 yesterday.

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Well done on completing week 6! These named weeks mean so much (at the moment) and I think I'll miss their structure (assuming I graduate!)

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Same reply as yesterday to mergirl101:-

As everyone says, this programme just works! And I'm 65, average BMI, but didn't do any exercise before.

I struggled with running for ONE minute in week 1, but am now just about to start week 6. I've sneaked a preview, and thought WHAT.... that's easy - going backwards here after the last run in week 5 (I had previewed that too, and frightened myself.... but as I said, the programme just works, so I had no problems).

You can't go wrong - even the weather is getting better.

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It'll make a nice change not to have arctic blasts in my face- and probably easier too!

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Believe you can do this - we all do! We all know you can! I found it much easier to run than the stop start....it felt more natural and what we had all been training for. Mentally I chunked it down into 5 min episodes and seemed to quickly get to 10 mins and once I was over half way the rest was fine. You can do this, slow and steady. Please let us know how you get on.

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hi there, not had chance to read all comments, so excuse me if this has been said already... my advice

DONT LOOK AT THE TIME ON YOUR WATCH/PHONE!!!!!....

I found that if I really disciplined myself that way then the time went much quicker, and before you know it, you've done it!

I was in the same position as you 5 weeks ago and freaked when I saw the 20 min looming! But I did it following a lot of the advice on here, slow, steady and DON'T check the clock!!

(BTW I ran 36 mins continuously at the beginning of this week ... and I HATE running! so the plan definitely works!)

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Good tip- I'm planning on turning up the music and zoning out.....

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OMG! Is that true, there is only one run between me and a 20 min run (tonight is W2R2) ??? I blissfully thought that wouldn't happen till Week 7 at least. Now I know why I don't look ahead! We're in it together!

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It will happen on week 5 run 3, and you will be ready for itπŸ™‚

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The 20 minute run is the same as the two 8 minute runs but you're just going to jog between them instead of walking for four minutes. If you pace yourself you shouldn't use that much more energy getting to the second stage than if you were walking briskly.

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I like the logic! It really does seem to be a mental rather than physical challenge.

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Ah the dreaded W5R3! Fear not, absolutely everyone dreads this run and can't imagine how it's possible to run such a lengthy time. This run is a mental battle rather than a physical one - your body is more than ready to do it! Keep a slow and steady pace and push yourself towards the end. For me, W5R3 was my favourite run and made me realise that this is possible. I graduated on Sunday and haven't looked back - you can do this!!

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Well done for Sunday! Am highly envious of that grad tag by your name :) Hopefully my time will come.

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Hi, I felt like that! How could I jump up to running πŸƒβ€β™€οΈ 20mins??? But I did and so can you 😊 slow and steady is my advice. Trust the app πŸ‘x I’m on wk7r3 (25min) and can’t believe I struggled with running for 3mins a few weeks ago!!

Have faith πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

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I won't give any advice because you don't need it. You are ready and prepared for this. You've done the physical work and the mental bit is only a small step.

When I did my first 20 min run I came past my house, arms aloft , big smile, looking like I'd won gold at the Olympics. Which is not really like me. Unfortunately my wife was putting the bins out and gave me that withering, eyes rolling look. It may have been my saggy Lycra though.

Didn't matter. It may also have well been the point at which I thought "I'm a runner now".

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I'm going to hold that wonderful image in my mind!!!!

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I do my 20 minute run Monday so will be interested to hear how it went

Regards Martin

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Good luck for Monday, it's totally do-able with the right mindset!

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Fabulous posts, thank you everyone. Almost looking forward to it now.... See you on the other side!

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I will do the 20 minute run in a couple of hours. I am so nervous! Good luck

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Good luck! It's totally do-able.

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Yes it was doable! I ended up jogging almost 25 minutes to hit the 2 mile mark!

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Well done! And the distance is even better in km (mental games!)

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Tra la la!!!! W5R3 done done done! Good music, lovely weather and great posts all helped. And choosing a pretty flat route. And realising that the world wouldn't have stopped turning if I had stopped loping along. Mental battle won!

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You are a Goddess! Well done, my W5R3 is tomorrow I am almost looking forward to it now after all the positive comments on this Forum

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Fantastic. In another week you be comfortably up to 25 mins.

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I've just been reading your posts from a month ago about week 5 run 3 as I'm feeling like you did. Did my run 2 last night (Tuesday) and was going to do run 3 on Thursday or Friday. Am dreading it. I've also started a Back to Netball class which is on Thursday. Would you advise I do the run before netball or on Friday? I'm worried I might be tired on Friday after netball but then again it's different and not as long as jogging and I get to choose how energetic I want to be. But if I do my run on Thursday I might not be OK to do netball. Decisions...

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I’ve realised over the last few weeks that this program is not a race to the end and that you enjoy it far more if you take it easy on your body!

This week and last (weeks 8 and 9 eeeeeeek!) have been done with 3 or 4 day breaks between runs, and despite a twinge of guilt it’s felt like the right thing to do. Much more enjoyable!

I suggest you give your body time to recover (from runs and extra exercise) and enjoy the process - it’s over so quickly!

Good luck with run 3, it’ll be fine, honestly!

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Ah OK. I thought it was important to do one run soon after the next but if you've left it a few days then maybe I won't worry either. Went to netball last night and am quite stiff...might leave run 3 it until tomorrow.,.

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You need to keep the motivation but not punish yourself!

An extra recovery day is not the same as putting off a run due to fear or laziness.

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