Couch to 5K
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Moving on to week 3...any tips?

I'm most definitely not a runner, but surprisingly I have been doing ok with week 1 and week 2 on here. With 90 seconds running on week 2, I feel I could go for a other 5 or 10 seconds at most but that's it!

Now I'm going to start week 3 tomorrow and 3 minutes running seems impossible!!! Any tips to get through it? Or do you think I need to keep repeating week 2 runs until I feel a lot more comfortable with it?

(I use a treadmill by the way and try to keep the inclination to 2 or 2.5 all the way through)

Any tips would be great!

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I’m starting week 3 this week too! Make sure you do a really good dynamic stretching warm-up before you hit the road to get your heart pumping. That means the runs won’t try your heart as much and you’ll have more energy to keep going. Also, the advice I see a lot around here is to just keep it slow and steady. If you can run slower, run slower! Keep a good pace on your walks but still allow yourself to recover.

People are tempted to listen to their head when it says they can’t possibly run anymore. That’s just not true! Your body is built to run. You have more strength in your legs than your mind will let you believe. There’s a reason this program is so effective, it wouldn’t push you more than you’re ready for!

Also, make sure to get a good playlist on with loads of songs which hype you up. I have a playlist for running which is full of powerful songs with fast beats which are perfect to get you motivated to keep up the runs.

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Static stretching is NOT recommended prior to running, unless it is done very gently. Static stretching is for already warmed up muscles. Before your run try dynamic stretching, as linked to in the guide to the plan healthunlocked.com/couchto5... which is essential reading.

Jog at an easy conversational pace, so that you can talk, without gasping, as you run.

Believe in yourself............we believe you can do this, so now it is down to you.

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Oh wait, sorry, I meant dynamic stretching not static stretching! This is why I shouldn’t type in the morning 🤦‍♀️

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Thanks, I'm checking out the link now! I need to start believing in myself more I think. Will update you all once I've managed w3r1! ✔💪

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I did it! And i couldnt be prouder :)

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Got it - slow, steady , dynamic stretches and a bloody good playlist at the ready! Thanks! :)

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Also good luck on your week 3 - keep us updated!!!

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You are doing really well. If you complete a run then you are ready for the next. The structured programme works, just have trust in yourself, you can do it.

Please do not do static stretches before any exercise, stretching cold muscles can lead to injury.

I always warm up my joints before my 5 minute warm up walk. Head to toe. Simple leg swings etc. I do it because of my age, it is a personal preference. You could add in a few star jumps, running on the spot etc, but not really necessary, the warm up walk will suffice unless you want to add them in. On very cold days some folk add these in as they can be done in doors in the warm. Take a look at the links Iannoda above has suggested too.

A positive approach to each run is vital, particularly as you move through to the longer runs. You can do it, enjoy!

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Thanks for the advice ! I'll check out those links now so I know what dynamic stretches are. I'll try to slow it down too, I think my stamina is definitely generally better than my speed! Thanks :)

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I did it! So proud and looking forward to the next one!

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Quick correction, you’re a runner. You maybe a beginnner but you’re running... if you did all the running intervals in W2 then you’re good to move on. It’s meant to stretch you, and so give it a go on W3. What’s the worst could happen? - you may have to repeat a W3 run, but doesn’t that sound better than repeating a week’s run that you’ve already banked?

Good luck and happy running

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That put a smile on my face- I *am* a runner! :) I'll update when ive attempted W3R1 !

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I’ve just done week 3 run 2 and I am absolutely surprising myself! What do they say, trust the programme and it works and it is ..you will do this, I’ve started to try not to overthink it that works for me

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