Mental Block ☹️

[ericawhite1998]

I’ve been really putting off getting out there and running knowing I’m only one run away from my first 20 minutes. I’m just about to do week 5 run 2 but the thought of week 5 run 3 is really making me loose motivation. I don’t want to get out there and be unable to actually do it ☹️ Any tips?

[JennyH10 Graduate]

The funny thing about this program is that it is working better than you realise. You actually are ready for run 3. I can’t tell you how many people on this forum say the exact same thing (probably almost everyone, I know I did) then absolutely shock themselves by doing it!

All I will say is the worst thing that can happen is you can’t complete it but all you need to do then is maybe go back to w5r1, honestly though it really is mind over matter - turn the music up loud and run away from those gremlins telling you can’t do it and just keep going slow and steady.

[ericawhite1998 in reply to JennyH10]

Thank you for that!! That’s made me feel a lot better!

[JennyH10 Graduate in reply to ericawhite1998]

You’re welcome, I’ve been there and not so long ago either, I’m on week 9 now and I never thought i could do it!

[Tbae]

The 20 mins is actually less than your 5.2 run , if you include the 5 min walk.

You can do this.

You better start practising your smile or you may injure something when you complete 5.3.

Then two more break runs 6.1 and 6.2 and then all the lovely continuous runs to your podium.

Believe it, yourself and the adaptive programme.

I think you are on the treadmill.🤔

If so, great tip in a addition to slow and steady and your happy pace.

Set the belt speed to feel that your legs are pulling the belt back , not the belt pulling your legs back.Keeps you from overstriding and lowers your risk of injury.

Keep enjoying and smiling.🌟👏👏

[ericawhite1998 in reply to Tbae]

That’s a great tip for the tread mill! I really appreciate that. Thank you ☀️🏃🏽‍♀️

[Tbae in reply to ericawhite1998]

I am very pleased for you if you are running at 180 bpm cadence.

That is the recommended place to be perhaps after graduation.🤔

I am not sure even with a short stride and at that cadence, that would be described as Slow and steady.🤔 But if you are comfortable and you feel you are pulling the belt back that’s great.👍

Not sure at your age🤔 would be too concerned with heart rate.🤔

If you are interested to know more google sometime Karvonen formula.Better still if you want to use something simple to appreciate your excretion level, use The 1-10 Borg self assessement technique or tool.

Again when you have time google it.

Enjoy your 20 min run and do not overthink it.

Relax, start positive, stay positive and enjoy.👏👏

[MarkyD Graduate]

You have to think about your heart-rate and the exertion for Week 5.

Everyone says “what an enormous jump from 8 minutes to 20 minutes”. But that chooses to ignore the reality. W5R2 if I remember correctly is 8r5w8r. That is a total of 16 minutes running and 5 minutes walking. The ‘walking’ isn’t a rest: it is brisk walking and allows your heart rate to recover from a running peak of (roughly) 150-180 bpm back down to (roughly) 120-150 bpm. It will take about 3 minutes to recover.

Compare this to 20 minutes running: your heart rate will be at your ‘running’ bpm for 20 minutes. That is not very much more exertion than 8r5w8r.

Set off on W5r3 at a slower pace than normal. Deliberately slower for the first 5 minutes. After a while your body will naturally fall into your natural running rhythm and your heart rate will be a little off your peak running bpm. You should manage 20 minutes with no problems, and a massive grin!!

[ericawhite1998 in reply to MarkyD]

Thank you so much!! That’s made me feel a lot better about it!

[Tbae in reply to MarkyD]

Must have missed all this in the FAQ Posts.🤔

Never once thought about heart rate throughout the C25k programme.

Of course I do appreciate it has its place.👏👏

[Chrisj31 Graduate in reply to MarkyD]

Nice post, about to the w5r3 next.

[ericawhite1998 in reply to Chrisj31]

Good luck ☺️

[sallenson Graduate in reply to MarkyD]

You are incredibly wise, young man!! I just had a "penny drops" moment thanks to you.....

[Sillybilly1 Graduate]

I found that w5r3 was easier than I thought, your body is ready for it but you’re gremlins aren’t. Go for it, you will be surprised and the sense of achievement is overwhelming, good luck, let me know how you get on!!

[ericawhite1998 in reply to Sillybilly1]

Oh wow really?? Thank you so much!

[Marvo69 Graduate]

Trust the program.

Trust yourself.

It works.

#You CAN do this!

Come on Erica, we're all cheering you on!!

[ericawhite1998 in reply to Marvo69]

Thank you!! The motivation in this forum is making me excited!

[SandieF Graduate]

Well thank you for this post! I was feeling exactly the same as you having done w5r2 this morning. Dreading the 20 minute run on Wednesday. But wow, all those encouraging comments! I feel ready for it now. Come on! We can both do this!! 💪

[ericawhite1998 in reply to SandieF]

OMG we are in the exact same boat lol!! I’ve also just done w5r2. These comments are so encouraging aren’t that! Let me know how you get on! Good luck! 🏃🏽‍♀️💗

[SandieF Graduate in reply to ericawhite1998]

We are! Will report in Wednesday *salutes*. 😂

[_SimonT_ Graduate]

Wow! What a great thread! I’m only on my lunch break but I want to go for a run NOW! I’ve got W5R1 tonight.

You can do it, Erica! I can do it! We can all do it! Let’s do it!!! 😀😀😃😀

[ericawhite1998 in reply to _SimonT_]

So motivational isn’t it!! Good luck!! Enjoy the run! 🏃🏽‍♀️🎉 let’s do it!

[PaulaWB Graduate]

This post caught my attention! I completed W5R1 this morning. I know it’s different each run this week but just assumed they would be slightly similar. Imagine my shock when I read your post! 20 minutes running! 😂

I’ll just try my best and if I don’t manage it I’ll try again.

Good luck to you! I’ll be watching for you to see how you and SandieF do xx

[ericawhite1998 in reply to PaulaWB]

It was a massive shock to me when I saw it too hahah! 😅 sorry to shock you hahaha!

Good Luck! I’m cheering you on 🎉🏃🏽‍♀️💗

[PaulaWB Graduate in reply to ericawhite1998]

I’ve been thinking about it today and I’m interested to know how I’ll do? I can see me having to re-do that day though?? Thank you for the cheers!! Good luck to you! I’m eager to know how it is and how you get in so let us all know xx

[ericawhite1998 in reply to PaulaWB]

As long as we have a slow pace, I’d much rather complete it slower than go super fast and not complete it! Good luck xxx

[thegirlfrommarz Graduate]

I ran w5r3 really slowly as I figured it was most important to get round and finish than anything else. I actually found it better than w5r2 as you get into a rhythm and stay there, rather than break for a walk in the middle and have to restart. I even ended up speeding up for the last 5 minutes when I realised I was going to be able to complete it!

Trust in the programme - it's designed to get you there. This run is definitely a mental barrier rather than a physical one. You'll feel amazing when it's done, and we'll all be cheering you on here. You've got this. Now all you've got to do is run it!

[ericawhite1998 in reply to thegirlfrommarz]

That’s amazing! Well done.

Thank you so much. Definitely a mental barrier but I can do this! 🎉🏃🏽‍♀️ Thank you so so much again!

[Elfe5 Graduate]

This run is more about your brain than your legs!!😄 Your legs are ready - they just need to prove it to your brain!!😃

I chopped it into 4 x 5mins in my mind- I kept telling myself “You know you can run for 5mins” for each one. Also go really slow, run “within yourself” as if you were gently warming up with a feather light jog.

I am waiting with giant pom-poms, football rattles, embarrassing whoops etc to cheer!😀

[ericawhite1998 in reply to Elfe5]

Perfect thank you so much!! 🎉

[PaulaWB Graduate in reply to ericawhite1998]

Have you done it yet? I’ve pencilled mine in for Friday but let’s see what happens! Scared lol xx

[ericawhite1998 in reply to PaulaWB]

Yes I done it yesterday! It is scary but you can do it!! I went slow but it’s done! A massive sense of achievement! Let me know how you get on 🏃🏽‍♀️💗

[PaulaWB Graduate in reply to ericawhite1998]

Yey well done!!!! I bet your really proud of yourself! I’m doing it tomorrow morning! 6:30 lol!! I’ve a friend who’s agreed to come with me to spur me on!!

Well done again!! Xx

[FormulaRun]

Just do it. It’s scary 20 minutes (😮) but take it at your pace, & do the same as you have on all other runs - it will happen & you will feel great. The anticipation is worse than the act in my case & once done it was a real milestone l- I hope it will be the same for you - you can do this!! Good luck, stick on some tunes & just think about us all jogging along with you. Happy running 🏃🏻‍♀️🏃‍♂️😀🏎

[ericawhite1998 in reply to FormulaRun]

Thank you! I did manage it!! It was slow but I feel good that I have ran 20 minutes now!! Thank you so much 💗🏃🏽‍♀️🎉

[das_vikas Graduate in reply to ericawhite1998]

Brilliant!! Very well done!

All the best for future runs!

[FormulaRun in reply to ericawhite1998]

Fantastic 😊😊

[Forestgrump Graduate]

I just did the 1st run of wk5 tonight and instead of just randomly running about the place I chose a circuit of my area. That way I knew roughly where I started my 5 min run I would know where it ended . That way instead of running and waiting for my coach to say “ok that’s it” which seems like forever! I knew if I made it to that gate post I’d have made it. Physiology is a big thing in this game !.

[ericawhite1998 in reply to Forestgrump]

That’s a great idea!! Good luck with your future runs 🏃🏽‍♀️