I can honestly say I have attempted to do this run about five times and this is always the point in the programme where I quit, and return in six months to start right from the start again.
For me I think the twenty minute run is definitely a mental block. I panic that I won't be able to run for that long and my anxiety trips me up. I am 28 and reasonably fit and not going to give up.
Currently I attempted it about two weeks ago and got to 11 minutes. Am I fit enough just to restart the week again and have another go? My anxious brain tells me know that because I've taken the break I am actually my fit enough now.
Any advice really welcome. I find other people's stories on here really motivational.
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Sarahrachel
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I think you’ve hit the nail on the head. You’ve turned it into such a big run that it’s now a mental challenge rather than a physical one. And because you’ve quit in the past you’re probably just mentally preparing yourself to quit again. Quitting on this run has become a habit. So, try approaching it differently. If you usually run on a treadmill, choose a nice time to run outdoors. If you usually listen to music, switch to an interesting podcast instead (or vice versa). If you have a set route, choose a different one for this run. Is there someone you could run with (not for everyone I know) if you usually run alone? If you have the same routine leading to this run you might set off little ‘quit’ triggers before you’ve even got your trainers on. So do it differently this time. Different plan, different outcome. You have got this. Good luck!
I would suggest that you scroll through the related posts also and relevant advice and replies given there.
See how many you think would help you.🤔
Just looked quickly picked out two as examples Rignold’s advice on hydration and one further one on how to bridge mentally this barrier.🤔
Hope this helps, going back to get the reference for you.🌟👏👏
Wk5.3 Any Tips? , see reply from Jenwrenarm.🤔👏👏
Hi You’ve done the right thing by asking about it on here, and I think it’s very common to feel how you do.
It really is a mental challenge I reckon, because you’ve run for very nearly 20 minutes already, with a short gap in the middle, not really enough to recover.
One thing I would suggest is to slow down. Very often people struggle on this run because they don’t pace themselves, so don’t go too fast, pick your comfortable speed and then slow down some more. You can always pick it up in the last 5 if you have anything left in the tank!
It might be worth finding somewhere lovely to do it. I did mine at Chorlton Water Park while I was on a visit to Manchester. I’d never been there before, and not only was it flat there was lots of beautiful flies and fauna, so I just slowed down and enjoyed the scenery and tried not to think about how long I had left to run.
You may find that the two week break has given you a chance to recharge your batteries so I think you can do this. 👍🏽👍🏽👍🏽
Number 1 slow down. This is my second attempt at c5k and although very hard for me I’ve forced myself to slow down.
Also 2 nd time around I’ve joined a group. We only run together once a week (tonight) but the camaraderie helps no end . Running with a group has also encouraged me to slow down so we all run together and have a bit of a gossip
It looks like you’ve got lots of good advice here but just to throw in another idea. I ran this by running 5 minutes, turning around for the next 5 minutes and the same for the next 5 + 5 minutes. It gives you a visible target to run to and breaks the monotony of your first long run. It worked for me! Have faith in the programme. I‘m an oldie who had never run before and I am now on W9, totally amazed
If it is two weeks ago that you last attempted the run, then it suggests that you are not running frequently enough. Three runs per week is the recommendation and while that can be flexible, only running every fortnight is not going to maximise the development and adaptation of your body. Two weeks is often cited as the extreme at which you will probably not discern a loss of condition if you have not exercised, it is certainly not the optimum interval between runs.
Can you walk briskly for 20 minutes? If the answer is no, then you probably have not developed enough condition to undertake the run. That said, it matters not at all if your running is actually slower than your walking. So if the answer is yes, do the run slower than you walk. If both feet are simultaneously off the ground on each stride, you are running.
W5R3 is just another run in the programme and I have to admit to being a bit annoyed by all the current posts referring to "Dreaded" runs. None of them is more difficult than any other, unless we make them so......and most of that is in people's heads.
The way I did it was to break the run into 5 minute segments. After every 5mins I would tell myself 1 down 3 to go and so on. Also take it easy don’t try to run to fast and don’t over think it. You have reached w5r3 so you are ready. Try running at a different time as well ie in the morning before eating anything. Anyway good luck
Basically ditto what everyone else is saying. It def is a mental block & i said to myself that everything i had done in the programme so far had taken me to that point. I also used iannodatruffe’s advice - & thought - what’s the worse that can happen? Give it a go & see where it takes you. Relaxing about it helped me & i got thru it. Don’t overthink it - take it nice & slow & steady. You can do it. Good luck & keep us posted. We’re all cheering you on!
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You’ve done the right thing by asking about it on here, and I think it’s very common to feel how you do.
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