What???

[Kezy80]

Is it really 20 mins on w5r3?? Just done the first run of week five and still don’t see me doing it! Any tips ?

[MadDave]

Yeah I’m looking forward to that one, maybe this lunchtime if I can get away from the desk. Guess the best way to survive is to keep it slow, especially in this heat?

[Ray1972 Graduate]

Yes I found the 20 minute run actually easier compared to the stop start of the previous runs - I think mentally and physically the walking sections in between the previous runs are put in to build stamina - on the long runs now , once you get past the Toxic 10 minute mark , you will find you enjoy them!

[Hidden]

I remember finding that mentally tough. I was also exhausted. Push through the mental barrier and you will find each run is slightly easier. Good work!

[Gillma Graduate]

Twenty mins seems daunting doesn’t it? I am no expert but was facing the same seeming ‘obstacle’ just under a year ago. But it really is true, what the mentors and others say: if you’ve done the runs up to week 5 and taken your rest days you will be fine. Keep it slow from the start, that’s the trick. You’re not aiming for a distance - and you can already do the time. So your legs and lungs are able. You just need your mind to be in charge of pacing. If you feel as though it’s an effort at any time, simply slow down. You have more gears than you think. I’d suggest: give yourself as much advantage as you can with choice of route (incline, road crossings- lack of, ideally - smooth terrain) and time of day (cool morning maybe?). Sort out your gear including tech and a hat, the night before. Well done for getting this far!

[Equi-geek Graduate in reply to Gillma]

Starting slowly is the trick - I agree 😁

[KatieJayne]

I’m at the same stage! Just done w5r1. Can’t believe it’s 20 mins by the end of this week! And in this heat too!

[Saartjie Graduate]

Firstly know that you CAN do it. It seems scary but you will feel amazing after. I promise! The challenge is only partly physical. The psychological challenge is much greater!

Firstly go out really slow...Purposely slower than you have ever gone before.

I then broke it down into blocks of 5 mins. That felt like manageable chunks that I was used to. Once you are at 10 mins you are half way.

Someone on here told me they ran out for 5 mins then back then repeat. You only have to do that twice and that's it...bingo you've done it!

Slowness and psychological trickery are the order of the day for this run😄 Good luck 😀🏃‍♀️

[sallenson Graduate]

Listen to Saartjie !! She is Wisdom!! From here on in it's a mental game. Your legs have been trained to do this now. Ignore your brain cos it's an idiot.

Take it really slow (especially if you're out in heat) and then slow it down more. Think about what you've achieved to get here, think about every one of those minutes you're doing as a huge acheivement.

Take tissues. Everyone should be an emotional crying wreck at the end of W5R3. With good reason.

Now get out there and be the winners we know you are!! xx

[Saartjie Graduate in reply to sallenson]

Not sure anyone's ever said that about me before Stephen 😆 but I'll take it!

[sallenson Graduate in reply to Saartjie]

They don't know you as well as I do..

One of the best things on here is giving virtual hugs to people as they go through the programme, brings back memories.

And you're giving fabulous advice!! xx

[Kezy80 Graduate]

Thank you all! Hopefully it should be a cinch!

[Dexy5 Graduate]

Trust the programme Kezy80, you will be amazed at what you can do. Do make sure you take lots of water on the day before your runs though to keep those muscles working. Enjoy.

[Kezy80 Graduate]

Thank you everyone-I did it!!! I was slow and red but I did it!!!