Running pains

[Rusko]

Hi , am just about to do wk5 run3 , it’s gone from 8 mins to 20 !!!! Wots that all about ? I know that I won’t be able to do that , been really pleased up to now though , apart from my calves hurt a lot , I warm up every time but when I start my run I don’t want to stop , am sure that’s not helping , any advice ?

[trogdelight Graduate]

You may surprise yourself. If you have done all the runs up to now, your body is ready for 20 minutes.

On the calf front, do some stretch and flex on your rest day and slow down, then slow down some more when you are running. At the moment, speed doesn't matter.

[Rusko in reply to trogdelight]

Thank you , but if feel if I go any slower I will be walking, thanks again ,I will keep ya up to date if ah do it 😫

[Bobthedog]

They say drinking water helps the calf pain, stretching while the muscle is warm helps me, good luck with the 20 minutes, it will be fine, the program is good.

[Rusko in reply to Bobthedog]

The program is great , didn’t think ah would do 8 min s , but 20 mins is a massive jump ! ?

[sallenson Graduate]

Can't help with the calf pain I'm afraid.

But the whole W5R3 thing is a massive mindf*ck.

Think about W5R2. That was 2x8mins of running, separated by 5mins of brisk walking. Brisk walking takes energy. You're still expending effort and your heart is still beating (hopefully).

That's 21mins of total effort in R2.

R3 is only 20mins of total effort, albeit with the walk replaced by running. Slow running.

So R3 is less effort duration.

This is the mind game. If you're fixated by the "20mins is a lot more than 8mins" you're giving yourself a massive hill to climb. If you think "20mins is less than 21mins" you've beaten the sucker before your trainers are on.

It's not just about duration and running. It's about mental toughness. And pacing yourself so you've got enough in the tank. Break it down into 5min chunks if it helps. But take the first three chunks really really slowly. There's no law that says running has to be faster than walking after all.

If you've got reserves in the tank for the final 5, go for it. But take it slowly and don't let the mental gremlins screw you up before you're out of the door. If you convince yourself you can do it you will. If you convince yourself you won't you won't. It's not going to be pretty or easy but it's doable. Look around the posts. A lot of people have managed it...

You'll be fine!!

[Rusko in reply to sallenson]

Thank you for that positive and helpful response , cheers , I will let ya know how it goes

[IannodaTruffe Mentor]

It reduces from 21 minutes running and walking to 20 minutes of running. Just do a search for W5R3 and you will find doubts like yours and amazed runners who have just completed it.

Believe in yourself and trust the plan.

Have you read the guide to the plan? healthunlocked.com/couchto5...

[ChrisAllen1 Graduate]

Hi, I don't know if this will help but this was my take on Week5 Run3 lasyvyear.

Good luck

healthunlocked.com/couchto5k/posts/136610410/week-5-run-3-done-im-a-runner