Couch to 5K
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Week 6 Run 1?

Hi all,

I’m finding the first run of Week 6 surprisingly hard going, especially after running for 20 minutes without stopping at the end of Week 5. I’ve tried it three times without being able to finish — last time I could only get halfway through, but this time my legs gave out one minute before the end, which was frustrating. Does anyone have any tips?

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All I can say Josh is that you're not alone.

W6 has bitten many of us. It does a sneaky "You can run for 20 minutes and you're feeling a bit too confident so I'm going to give you a spanking" thing.

Three words:

SLOW. IT. DOWN.

Somewhere inside you there's an Inner Snail. Embrace it. Mentally we go "It's shorter so I can do it faster." That's the challenge.

In terms of actual activity it's slightly longer than W5R3. Walking still stakes energy and effort.

So repeat after me:

"Slow. It. Down."

It's not a race. Just think about keeping the pace really slow. If you want to speed up right at the end, go do it.. But keep something in the tank.

Three times and I know it's punishing you. Lord, you've suffered. But slow it down I say again.

You can do this. And you bloody well will. Next time out that bloody dragon will be slain okay?

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Ah you are not alone! A lot of people found that one really tough - including me. As has been said by Iannodatruffe- it's the longest work out you have done so far so that's prob why. Doesn't matter if you repeat it - look how far you've come - bet you never imagined that in W1. At the end of the day you are still out there and running which is more than people who are still on the couch. Try not to overthink it. Maybe change your route - or change your music - or both. This will take your mind off of the fact that you haven't completed the run previously. Don't beat yourself up - you are doing brilliantly. You got this. Good luck & keep us posted

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Thank you! And you’re so right — a few weeks ago, running for 90 seconds was a push, so whatever I manage is still a huge step forward. And perhaps I’ll try to switch my route up a bit next time.

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I was off a week with Flu so having missed 3 sessions did w6r1 again. If you are allowed a walk make sure you take advantage. Michael Johnson always stresses that it is not a race and you should slow it down. Try and get an armband for your phone, then download some nice summer jazz music to get you into the rhythm. Michael will always turn the volume down when he wants to encourage you!! If its hot wait until the evening when the temperature has cooled down.

Off to do W6R2 later on today. 10 and 10 with 3 walking inbetween!

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I think this one catches a lot of people out, but just because there are walking breaks does not mean it is easier than W5 R3. Take a rest day, drink plenty of water, and try going really really slowly on the running parts so your run is barely faster than a walk - or even the same speed as a walk. Embrace your inner snail, as Sallenson would say :-) Good luck!

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Ha! He beat me to it ;-)

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I'm fast eh? But you're the superstar heading to glory. But Josh and I are going to be there too soon enough!! Aren't we Josh?

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Indeed you are! I'm obviously taking my inner snail to heart and applying it to posts as well as runs. These last three weeks seem to have flown by for me, so I'm sure they will for you too.

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Mwah. Tho we seem to have nicked Josh's post. Sorry Josh. It's the "Community of Runners" thing :-)

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Haha! No worries — we’ll all get there. Thanks for the sterling advice!

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Any time fellah. You've had a bastard time with this. Just share the load and we'll all get there. We're willing you thru this okay? We will all get there!!

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Yes, sorry Josh! You'll definitely get there :-)

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Are you running at an easy conversational pace, as described in the guide to the plan. healthunlocked.com/couchto5...

If you cannot hold a clear ungasping conversation as you run, you are going too fast.

Slow down.

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I did week 6 run 1 yesterday and thought the same. I managed it but found some bits a struggle. X

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Week 6 is a bummer alright, but ‘slow and steady’ is the mantra. I finished Week 6 today thankfully. You will get through!

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I’m exactly the same Josh. I did wk6r2 yest and struggled I just don’t get it. If I go any slower I’ll stop. Dreading it as next run is 25min with no rest, Wtf?!!!! 😫 we can do this!

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You'll smash it - honestly. I found that one easier than 1&2. Just try not to overthink it. You got this.

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I did this today and I'd definitely recommend taking it slower. I've dropped my pace since startingthe longer runs and it define helps.

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I did this today had 3 rest days after R3 W5 lots of water yesterday had no problem maybe just a good day you can do it good luck

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I’ve just done W6r1 as well. I ran the last 20 min in the heat on Sunday after a few beers the night before and it was great, I could have gone in longer😀. Today was a struggle😟 I don’t get why!

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