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Couch to 5K
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Eek looking at W5 r3

Just finished W5r2 and foolishly looked at my next one 😳 that’s one significant step up - how did others cope?

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I did W5R3 yesterday, and it went fine. Just remember to set off slowly and don’t get carried away with speed. You really are ready for it!! Enjoy ❤️ 😊🏃‍♀️🏃‍♂️😎

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It is the fear of it. I had Jo Whiley guise me through and I got there. You’ll be surprised. Enjoy.

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Thanks I hope so

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One step in front of the other.... slow and steady.

Trust the programme and have confidence in yourself.. you can do this as many before you will testify :)

Head out and KNOW you will succeed:)

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This is the first of the long runs. And the though of it had a mild laxative effect when I spotted it.

Just have faith that the programme is designed to make you succeed and has got you ready for this run.

Take it slowly and, no matter what the voice in your head says, just keep putting on foot in front of the other. Not literally or you’d trip over. But, you know.

Be prepared to feel absolutely amazing afterwards, with a need to post on here. A lot.

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Haha I will do

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Slowly! Deliberately feeling like I could go faster for at least the first half! This is all about learning to pace yourself. Keep it slow, your posture good so you can breathe and you will be fine!!

For all of us who struggle with pacing ourselves we are not alone! The group my husband runs with do an exercise where you run out for 15 min then turn round and try to get back in 15 min or less (with a sprint finish if possible). Distance doesn't matter it's all about learning to hold back at the start so you can finish strong.

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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!!

Cut and paste answer from my answer 13 days ago.

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Thanks you are right - I never dreamed I could manage even one 8 minute run a month ago

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And so a runner is born!

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You will be absolutely fine 😊 and when you’ve done it you will be on top of the world 😃

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Definitely run slowly to start off. You can always speed up in the final 5 mins if you have the energy/inclination. It really is the fear of it rather than the doing it that’s worse. Good luck - you’ll be fine.

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It's totally mind over matter and going REALLY slowly! You can do it don't worry...and such a sense of achievement afterwards. If you tap on wk5 topic you will see everyone has the same fear and they all manage it! We all felt the same I think 😊

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Thanks I haven’t done that - will give it a go

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Be warned that most of us cry when we finish. Take hankies!! :-)

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WOOHOO I DID IT TOO. Didn’t cry but had a stupid grin on my face walking back home. Thanks everyone for the amazing support

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