Couch to 5K
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Encouragement needed please

I am going to be 55 in 8 weeks. I needed to get fitter so I challenged myself. I’ve completed weeks 1-4 and did my second run of 2x8 minutes this morning!! I’d had a sleepless night, worrying whether I could run for even one solid 8 minutes, but I managed it. Can’t walk now but it was worth the pain. Before this, the last running I did was age 14 at school. I seriously never thought I could do it. Problem now is the 20 minute run I’m due to attempt on Saturday. I think I need all the encouragement I can get. I don’t get how, from 2x8 minutes, the next step up is 20 minutes solid. What have others done? Is this correct?

31 Replies
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Well done! But it's not worth loosing sleep over, your building up gradually to be able to do the times with the programme, your thoughts are about the same as many who go through c25k, even me, but try not to overthink w5r3, when the going gets tough and the mind gremlins start ignore them and push on through, one of the best ways when this happens is slow the pace even more, remember what oldfloss say's, slow and steady, this is key, and divert your mind away to something else, you're doing great, keep on going..😊

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You already run 16 minutes. This is just adding that little bit more. And, as daft as it sounds, it is actually easier as you get a chance to properly get into a nice comfortable methodical pace. Normally for most folk the initial 10 mins of any run are the worst because the body is still settling itself down. And then, after 8 minutes you have to start walking again. The full 20 lets you get your slow comfy stride.

If you are in pain then a) take an extra rest day. W5R3 will still be there. b) slow it down. This is supposed to be a slow jog not an Olympic sprint. This is where all of the weeks you have done start to come together and the runs get longer.

Dont lose sleep over it.

Enjoy the journey.

GB

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Hi Laura

I have not done this program, but used to run a lot, what I will say is trying and get some cold baths in for your legs if you can at all, it helps a lot with recovery, if not got and wade in the cold pool at your local swimming center if they have one.

If you try 20 and you don't make it, you haven't failed, you have progressed passed 8

It just means you try again. Use the program as a guide with each new 'step' a goal, whether that takes 1 week or 2.

You will make it to 5k

Well done

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Well your last training session was 8, 5,8, making 21 minutes altogether. On the 5 minute walk you are still expending energy.

So this is 20 minutes, you can do it! 👍🏼😀

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It’s weird but somehow, with the previous training, it is doable 👍🏽 Trust the plan.

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Trust the plan, we’ve all (well me anyway) wondered how on earth you can run for 20 minutes but you can and you will. I swear this plan is magic!

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My advice is not to overthink it but follow the plan and you’ll be surprised at what you can achieve.

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I’m at the same place as you, have now done wk5 runs 1 & 2 but have decided to repeat the 2 x 8min runs a few more times before attempting the 20mins run. I’d be lying if I said I wasn’t concerned about it but have decided that I will give it my best go and that it is not a failure if I don’t manage all 20mins.

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I think you’re right, our best is good enough. I will give it a go on Saturday, I might surprise myself.

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You will..believe it:)

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You will/can do this run

The programme works 😊

This run plays with your mind , trust in yourself 👍🏻

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Defo give it a go before you repeat a run!

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Try distracting your mind by listening to a podcast. I’m on week 7 and 25 minute runs and I find they really work in giving me other stuff to think about than time 🤔

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Good idea, I might try that. At the minute, Meat Loaf - Bat out of Hell is joining me on my journey, but I hadn’t considered a podcast. Thanks.

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I may need to add that track to my running playlist! 😀

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I started with music 🎧 but definitely decided I was concentrating too much on time and needed distracting so am finding stories a great help.

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Don't over think any of the runs it just isn't worth it

You can do this run just keep telling yourself you can ,

Trust the programme but most of all TRUST IN YOURSELF 👍🏻

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Sooooo many posts on this... the run just follows the others... it is different...You have done it all before in the previous runs.. this is just checking you out and building up those new running legs...

Slow and steady and slower than that if you like... Just relax... know you can do it and believe it...

You will do it... honestly and you will enjoy it :) x

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I strangely found after doing the 20 minutes, it was easier NOT to have the walk break!! Strange how quickly you adjust.

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Yeah my legs seize up when I stop!

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I’m exactly the same,knees particularly !

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Exactly!

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Well done. You're doing great. We all thought the same as you. Trust the programme and have a little faith in yourself.

The elation you're going to feel when you succeed will pay you back for all the doubt and then some 👍😉

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You've done so well - particularly as you didn't get much sleep! Am a bit worried that you say "Can't walk now" after this run. Does that mean you are in pain? If so, you should probably take more rest days before the next run. Anyway, good luck with the run - the programme does work and you will be able to run for 20 minutes! xx 😀👍

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The ‘can’t walk now’ was a bit tongue in cheek to be honest. Yes, I’m a little bit stiff round the hips but hopefully after a days rest tomorrow I will have recovered. Thanks for the concern xx

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You’ll do it. I was 55 half way through this program. Age is no barrier. It’s wanting to do it that gets you through. Best thing I ever did.

Don’t look ahead. Just do what is asked on the day. And if you struggle then count it as a practice and redo it after a rest. Don’t rush. You’ve got all year to become a runner. But you’ll do it now you’ve got this far.

Trust the program. It’s magic. 😊

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I’m in exactly the same place so reading your post and all the comments is really helpful and encouraging,

It seems such a big jump but so many people say trust the program I’m gonna stop having negative thoughts and just go for it on Saturday morning,

Will be slow, steady and FLAT!

Good luck to you x

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And good luck to you as well. It is encouraging to know someone else is going through it on the same day x

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Hi LauraFR

I’m the same age - about to be 56 and also decided that enough was enough and I should get fit . I’m on week 7 now and the solid 25 minute runs - which are very hard- but well worth it when i think back to the first week when I couldn’t even finish the final run ! You will too I promise. So go girl go run away with yourself!!

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I faced this 2 weeks ago and made a post about it as I was a bit worried about having to run for 20 minutes. Had faith in the program but not in myself. Anyway I did it and have since done three 25 minute runs!

It really is doable, I reckon you'll surprise yourself! 😊

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You will be surprised . You will do it

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