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Couch to 5K
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W5R3

Each week I have understood the progression and it’s been hard and some I had to repeat but I got there. Then I got to wk5...

The 3rd Run is 20 minutes, no walking. I will never make that, and I don’t move past a run until I can do it.

W6 then drops back to run/walk splits - how did others get past the W5R3?

Thank you in advance. Xx

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Slowly.

I know it’s said a lot, but on this one it’s really important. If you run outside on a regular route, you know what’s coming, so just bear in mind what you have in front of you and pace yourself slower than what you think you can manage to complete it in. If you’re struggling at that, slow down a bit more. If you get to the 1 minute to go mark and feel ok, nothing stopping you speeding up a little for a spirit lifting blast to the finish line 🙂

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Thank you for the support!

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I’m intrigued to know if you done run 3 and how you found it. Any tips?? I’m doing mine tomorrow xx

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I completed round 5 run 3 yesterday by doing what everyone here advises you to do, slow and steady, my kilometre pace times were nothing to shout about, ie pace time for 1 kilo;- 8.29, 2nd kilo;- even slower at 9.07, however with the end in sight and at about 1 minute to the end I felt confident enough to speed up a little, not to sprint but a faster than the previous 18 minutes, so my pace on the last part was 7.47/km, I was tired but happy that I kept in running mode throughout that run. I am 72 this Thursday and that was the first time that I had ever run for so long a time, yes even in school days my longest run was 10 minutes, take it nice and steady, you will be OK.

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You’ll be surprised what you can do. Lots of people posting in the last few days who thought they’d struggle with that run but managed it, and comfortably too. (Search for wk5r3 or variants of that and you’ll see). All the previous runs prepare you for that step up. Just take it easy, nice and slow especially in the first 10 mins and drink lots the day before. And remember, in terms of total workout, r3 is shorter at 20 mins than 2x8 mins plus 5 mins walk in the middle (21 mins). Good luck!

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Thanks for the support!

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I’m feeling exactly the same! I’ve repeated a few of the runs in the beginning and I’ll do it again if I don’t manage the 20 mins. But I’m sure I won’t be stuck there for ever as you won’t be either. With each session you will get stronger. It must work! I don’t know how? But it must? Good luck, I look forward to reading that you’ve done it xx

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Thanks for the support!

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I’ve done w5r2 twice now in anticipation but still don’t feel ready. I’ve decided I’m going to go and do w5r3 in a different place that’s really flat so I think I might be able to actually do it , then repeat it in my usual hilly area to build up.

Good luck!

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You really need to just go for it before it becomes insurmountable. You can do it, just keep doing what you've been doing. You'll feel so great when you've done it 😉

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I really didn’t think I would be able to do it. You have built up stamina by doing what you have so far, it really isn’t that bad. Just slow right down almost walking pace. You will do it. Good luck x

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I never thought i would do it...but i did...and what a great feeling! Dont put it off and don't over think it. Just go really slowly. Break it into 5 minute blocks in your mind and you know you can already run 5 mins x

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To a degree this is a mind game.

I agree it sounds daunting but as others have said this programme works. I think you’re overthinking it. Just keep giving yourself positive prompts. I can do this, I am ready, I am strong, I am fitter, etc.

I know this works, I’m about to do my final run w9r3! And if I can do it, so can you. Just remember, slow and steady and you’ll get there and probably feel pretty good too. Good luck.

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I felt just the same and was always aware it was coming up and dreaded it. However, I actually did it on Saturday! Just take it really slowly and try not to think about the time. I had my favourite songs to listen to ( its only about 6 songs long! ) and concentrated on them and anything else other than the time. You are ready, but like me you dont think you are. You will do it, you'll feel amazing and you won't stop smiling all day! Good luck!

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By believing in the programme, if not themselves.

If you start thinking "I will never do that " then you won't. Start thinking more along the lines of "if I can complete each run then I know I'll be ready by the time it comes"

So much is mind over matter, you need to break down these mental walls, not build them higher.

The rewards when you complete these seemingly impossible runs are so worth it. 👍

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Daunting, isn't it? But amazingly it's entirely doable too! Take it SLOWLY. The programme is very well thought out and loads of people have done this before you ... even me. So if I can, you can. Good luck, believe in yourself because you can do it. And keep posting.

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You can do this, it’s the psychological barrier, you have already run this far but in bits. Slow down and believe. Good luck!

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Hi my husband used to do cycling time trials and always says that the mind gives up before the body does. So just go for it hydrate and keep slow and count each minute run as a victory.

You can do it.

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It's true. The mind will give up when just 40% of what you can give has been expended.

This is why people can complete amazing feats when they really have to because the mind is a lazy wee bugger 🤣👍

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My baptism of fire is on Friday. But I've done the work. My legs are in good shape. I'm playlisted up. I know that I can do this and I will.

The mental "aha" for me was: Hang on, W5R2 is 8+5+8=21mins. I know that 5 mins is brisk walk, but there's still physical effort going on. So 20 mins is LESS effort than the previous run.

Critical thing is to keep it slow and then more slow and then more more slow. If you've got anything in the tank then play with the final 5 mins. Don't burn it up too soon.

It's a mental game and I'm not going to let the Loony Men who live in my head and pull the levers beat me now. I've got a podium to jump on and some tears to shed!! :-)

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Yay! Great attitude! Be your own boss! 😁👍👏

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I thought the same - now on W6R3. You will be fine - honestly. This programme really works. Everything you have done up to now has prepared you for this. I know it seems like a big jump - I'd never run for longer than 4 mins in my life til I did this programme. You'll absolutely smash it W5R3 is the best. You got this. Good luck & keep us posted

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I've got this tomorrow. I've done run 2 twice now and felt like I could run for longer yesterday after the 8 minutes. slow pace and try your best.

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Hi. Just like the other posts have said wk5r3 is a battle with the mind because if you've done the other runs then you are physically ready! Go for it and BELIEVE!

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Just completed ours.....go sloooow and steady....we completed.our usual run/walk route and covered the same distance in the 20 mins...keep on keeping on....go for it!!!

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