W5R3 Tomorrow Night...Help!!

[AllyS]

Folks, I’m petrified at the thought of running for a full 20 mins tomorrow night 😩 I know that if I can’t do it I’ll feel like a complete failure! Any useful advice on how best to tackle it? Thanks in advance 😬

[Photolike]

Keep the faith!! Sure you'll be able to do it I never thought I could but it happened!!

[AllyS Graduate in reply to Photolike]

Thanks Photolike 👍🏻

[Jay66UK Graduate]

First off bear in mind it will be HOT. This will affect your performance.

If you can run very early morning instead you will probably find it’s easier. Otherwise go out as late as you can. There is still light around well after sunset.

Hydrate through the day. Seek shade. If you have a baseball cap you don’t mind soaking, wearing a soaking wet one is very cooling. As are wet tshirts but, you know, men.

Enjoy it. The heat will make it harder so slow down.

[AllyS Graduate in reply to Jay66UK]

Thanks Jay. I’ve decided that I’ll be doing it at gym on treadmill with lots of lovely air conditioning 👍🏻

[Jay66UK Graduate in reply to AllyS]

Very good plan. Tempted to join one.

What has happened to me?

[Elbowy]

Me too! I ran week 5 run 2 today and was really chuffed I managed it. Then looked at the next run... 20mins?!? Scary stuff. I suppose we have both run for 16mins in the last run in total, so I'm going to trust in the programme as they have got it right so far. At least wk6 1&2 will freewill easier afterwards! Good luck!

[AllyS Graduate in reply to Elbowy]

Ooh good luck to you too Elbowy 🙌🏻. It just seems like quite a leap between run 2 and run 3 but like you say, we should be trusting in the programme 👍🏻

[Peet999 Graduate in reply to AllyS]

I’m so glad someone posted the same fear as I have with w5r3!!

I managed w5r2 fine today and was so chuffed. So I thought I have a look at run 3 - OMG!!! 20min!??? How did it go? Any advice?

[Fabulous450 Graduate]

Ah Ally I think you’re probably in for a treat here. You have come so far and you can do it! I felt the same, but I said I don’t know if I can, but I’m going out on a mission to find out. And I did! For many this is a very memorable experience. I hope it will be the same for you! Trust the process, go slow and enjoy!! ❤️

[AllyS Graduate in reply to Fabulous450]

Thank you Fabulous450 🤞🏻😘

[Sryan76]

I'm on week 8 now what I have learned is that the long runs are mainly mental. It's amazing how your fitness builds up through the weeks, only now I am getting to the end am i not feeling the trepidation oof those long early runs. You will smash it!

[AllyS Graduate in reply to Sryan76]

Thanks Sryan76. It’s really encouraging to hear the trepidation eases off eventually 👍🏻😬

[Berksrover Graduate]

We should ban the word failure in this community, if you go out there(to the gym) and give everything you have, you cannot be considered a failure even if your don’t manage 20 minutes, have faith in the programme and your own ability and perseverance

[AllyS Graduate in reply to Berksrover]

Cheers Berksrover and you’re right about the word failure 👍🏻

[dlloyd004 Graduate]

I did mine W5R3 yesterday morning. I too was dreading it, but everybody said to have faith in the program....and it worked. I think it’s just a psychological thing stepping up to 20 mins.

Don’t set off to quickly, just try and keep a steady pace.

You’ll smash it if you prepare properly and keep hydrated. Good luck 👍🏻

[AllyS Graduate in reply to dlloyd004]

Well done dlloyd004 👍🏻. Hope I’m saying the same as you tomorrow night 😬

[Equi-geek Graduate]

Start at half the speed you normally go (not kidding!) and don’t go any faster until you’ve done at least 10 minutes, and only then if you still feel totally fresh, because that run is only about keeping going. It doesn’t matter if you get to the end with loads of energy left - that’s the time to sprint your bum off, if you want to. You can do it! If you’ve kept walking briskly in between run intervals you’re perfectly set up for that 20 minutes. Good luck!

[AllyS Graduate in reply to Equi-geek]

Thank you Equi-geek I hadn’t thought of factoring in the brisk walk having forgotten its importance in the programme. You’ve given me food for thought now 🤔👍🏻

[Cornet-Carolyn Graduate]

If you can run early that will help before it gets too hot. All the running you have done so far has built you up to this one. Just take it slow and steady.

[AllyS Graduate in reply to Cornet-Carolyn]

Thanks Carolyn. I’d never imagined myself running for 5 minutes continuously never mind 20 mins 😲

[Julian1970 Graduate]

I'll also be doing an evening run tomorrow. Not particularly looking forward to the heat, so potentially a 9pm start . . . . .

[AllyS Graduate in reply to Julian1970]

Enjoy Julian 👍🏻

[IannodaTruffe Mentor]

If you cannot complete the run, then you are going too fast.......so just start slow and stay slow.

This might help healthunlocked.com/couchto5...

Practice grinning,.....,..

[AllyS Graduate in reply to IannodaTruffe]

Thanks Ian. Hopefully I get into a steady settled pace early on and I can maintain it (with grinning) throughout 👍🏻😬

[Marvo69 Graduate]

We have all been there...don’t overthink it. Don’t worry. Trust yourself. Trust the programme. It works. You can do it. You will do it. You will be amazed and happy. Listen to @oldfloss - slow and steady. And then a bit slower. You got this xx

[AllyS Graduate in reply to Marvo69]

Thank you Marvo69 👍🏻x

[Katiepops Graduate]

Believe in yourself. You can do this, you’ve done so well so far. You are ready. It will be easier than you think. 🏃‍♀️

[AllyS Graduate in reply to Katiepops]

Thanks Katiepops 😘

[Dexy5 Graduate]

I was a bit worried about this one too AllyS , so I ran for 5 minutes then turned back for 5 minutes until I completed the 20 mins. This way I had a visible target to run to and it worked for me. Do take it slowly.

[Dexy5 Graduate in reply to Dexy5]

Oh but that suggestion doesn’t apply to the treadmill! 🤪

[AllyS Graduate in reply to Dexy5]

Lol Dexy5 😂👍🏻

[LizLittle]

I am feeling exactly the same! I’ve done week 5 run 2 twice as I felt I wasn’t ready for run 3. It seems odd to me that the first 2 runs of week 6 go back to having walks in between runs after this one of 20 mins. But as others have said there must be a reason! I’m planning on having a go at 6.30am!!

[AllyS Graduate in reply to LizLittle]

Ooh best of luck Liz! Yeah I’d seen that runs 1 and 2 of W6 were back to having runs in between but there but be some kind of logic to it I’d imagine. Enjoy your nice early morning run 👍🏻☺️

[IannodaTruffe Mentor in reply to LizLittle]

If you look at the total duration of the workouts you will see that they actually reduce for W5R3, whereas for W6R1 the duration increases for the first time since you started W4.

You may feel that is not significant, but the actual energy expenditure difference between a brisk walk and a gentle jog is minimal. It also explains why so many people sail through W5R3 and struggle with W6R1.

Just take it slow.

[LizLittle in reply to LizLittle]

Well I did it!! Amazing feeling! First 2/3 minutes and minutes 16/17 were the hardest. Sarah kept me going ! Such a sense of achievement! Comments on here really helped.. it’s definitely the mind that is the issue!!

[AllyS Graduate in reply to LizLittle]

Go Liz!! Well done 🏃🏼‍♀️

[Hidden]

Just very slowly Ally. It can't be said enough, you need to go as slow as you possibly can with the idea that if you manage to get to the last 0.5k with anything left you can always pick up the pace. This is more about a psychological challenge than a physical one, the training is done, your legs know what's coming which is why they'll moan for the first 10 minutes or so, but they soon shut up. It's all about taking it nice and easy. Concentrate on keeping a steady breath, relaxed shoulders, stay tall as though a piece of string is pulling you upwards, look straight ahead and not at your get and count off the music tracks saying to yourself, I'll just run this next one and see how I feel, slow down more of I'm struggling. By the time you do all that and then start over the time will have flown by.

You CAN do this, trust the programme.

When we all say we didn't think we'd do it until we did, we're not lying, that's what this programme does for us!

All the best for tomorrow - go get it!!!

[AllyS Graduate in reply to Hidden]

Sound advice Sutsha...thank you! 🤞🏻

[Norfolk18 Graduate]

Can’t wait to hear how you get on AllyS. I’m did my first run of week 5 this morning and although I am excited that I did it I am now nervous for the rest of the week (run 3 of week 4 was a struggle). We CAN do this and I am going to take the advice of slowing down, think that’s perhaps why I struggle sometimes.

[Norfolk18 Graduate]

Ha ha can you tell I am new to this? I have just noticed your post was a month old. Will now read your most recent posts to see how you got on 😂