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Couch to 5K
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Week 5 - run 3 help!!

Hi folks need some advice. I notice that week 5 run 3 is running continuously for 20 mins. That seems quite a leap from 8 minutes!! Bit worried I won't manage it - particularly in this weather. How did you manage it !!

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Trust the program.

Read this forum regularly, as your concern is by far the most common post (after.. 'hello I'm new here').

Start extra slowly.

Don't think think that W5r3 is suddenly 20 minutes running with no rest. W5r2 is 8 minutes running, 5 minutes walking, 8 minutes running. That is 21 minutes, and your heart-rate is going to be practically the same on W5r3. Even though you get to walk in W5r2, your heart-rate doesn't recover fully before you run again, and so the exertion is pretty much the same.

As for running in this heat, I'd recommend going out very early in the morning, or later in the evening.

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I had the same thought when I did mine, but trust me, it’s all psychological. You’ll be absolutely fine.

Just keep well hydrated.

I’ve been doing all of my runs in the mornings.

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You'll find absolute shed load of advice if you do a search using the box at the top right of the page.

You'll manage, but mind the heat.... :-)

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Trust the plan.. believe in yourself... and one slow and steady step after another:)

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Hi Bella. I felt exactly the same, I repeated run 2 before attempting it but only because I had had a week off. It is pretty daunting and I found the first 5 minutes the hardest and then seemed to get into a bit of a rhythm. However, I did make sure I did this run in the morning before it got too hot.

Go for it, you might surprise yourself, I did!

I’m only one run in front of you.

Good luck I’d love to know how you got on!

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I felt exactly the same, it was fine! Not easy but possible! I’ve never run before and I’m 54 so if I can I’m sure you can!

Just off to do run 1 week six!

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I did my 20mins yesterday and it was fine other than the heat so plenty of water and run early or late. Good luck and trust the programme.

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Thanks everybody - I'll just go for it and see what happens - been fine so far and if others are managing it - it must be possible -

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I’ve been trusting in the power of Jo Wiley, Coldplay, Seal and vintage Kylie to get me through. You can do it.

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I thought the same as you, so despite a lot of reservations I thought I’d give it a go this morning. I did it easily. I’m still roughly 5 stone overweight too.

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It’s all in your mind. Believe in the plan. Believe in yourself. It’s so much easier than you think it’ll be, come back and tell us after you’ve done it. You’re ready - go smash it.😊

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Reporting in after my week 5 run 3!! I made it - slowly- but I ran for the whole 20 mins even back up the steep hill on the home stretch- so pleased with myself and thank you all for your advice.

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