In week 5 you do 3 different runs- a 3x 5mins ( total 15 mins) ; a 2 x 8 mins ( total 16mins) and then it goes to a 20 minute run?
But Week 6 Run 1 is a 5, an 8 and a 5 ( 18mins total) : Run 2 is 2x10 ( 20mins total) and the last one is 25 minutes? Have they messed up the order or something?
Anyway ( don't shout at me!) I did W5R2 on Friday, and then I skipped W5R3 and did W6R1 tonight- all good. So I'm basically going to do Wk5 Run 3 at the end of week 6 ( are you keeping up?) This just makes far more sense to me so I'm wondering if tyhey made a mistake? Anyway, I'm following this so the run times tally as follows if anyone wants to do the same:
WK 5/1- 15m
Wk5/2- 16m
Wk5/3- 18m
Wk6/1- 20m ( 2x10)
Wk6/ 2 -20m
Wk 6/3 - 20m
By week 7 you're up to 25mins anyway.
Good luck!
Written by
cal1971
Graduate
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The idea is to get you slowly used to the longer runs, so do W5 R3 for 20 minutes, then going back to the interval running. It's worked for plenty of people, and running W5 R3 is a massive mental breakthrough for a lot of people.
But you're the one running, so do what works for you!
Week 5 builds you up to run 20 mins, then week 6 builds you up to run 25 mins, and it does work. The walking in between the running parts also counts, so week 6 run 1 is actually longer than week 5 run 3, and a lot of people find it tougher than they expected after week 5 run 3. Good luck, however you choose to do it!
No, the order has not been messed up. The programme has proved successful for 10's of thousands of people, and we all have done the runs in the order that was given. I don't see any reason for you to change it around, just don't put off doing the 20 minute W5r3.
Week 5 and week 6 follow the same pattern, one builds you up to 20 min, the next up to 25 min continuous, and they teach you that now you can run for much longer as you'll start getting over the toxic ten. If you tried W5R3 in the right place, you might surprise yourself, and then again when you find the 18 minutes of W6R1 hard.
No mistake. Everyone comments on W5R3. It does seem weird, and I don’t know why. In practice though, when you do it, 20 minutes straight can be easier than 2x10. I know I sound mad. Maybe it’s about the toxic 10, maybe it teaches you about pacing yourself or maybe it’s about the mental game of just proving to yourself that you can do it. This run is the turning point, once you can do 20, you believe that you will soon be able to do 30 or 40 or whatever floats your boat. Good luck, stick with it and you will get there.
This programme was created in 1996 and millions of people must have completed it by now...........it works.
You are making the common mistake of looking at run intervals and not taking the brisk walking intervals into account. You may be able to walk briskly with no expenditure of energy, but to most people the difference between a brisk walk and a light jog is minimal.
Of course you can adjust it how you like, but the logic and progression of the plan as written is flawless and well proven.
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Next run for me = Week 5 Run 3!!
Week 5, run (drumroll) 3!!!
Week 5 Run 3 - nailed it!
Week 5 Run 3 Complete 
Scared of Week 5 run 3 :( 
