W5R3

[Jackied77]

I’m due to go on my W5R3 tomorrow and am concerned about how I will cope with that much of a leap! Going from 8 mins to 20 seems a bit daunting, how did everyone find it, any advice? What makes it worse I’m on holiday in Dartmouth and the local area is really hilly!😱

[misswobble Graduate]

It will be all right. You will be going very slowly, there is absolutely no hurry and you’ll enjoy the change of scenery. You’re on holiday so relax and have fun. It might not be all hills! Try the seafront prom or beach 🏖

You have done the previous sessions and you can do this one Have faith in the programme and yourself 💪👍🏃‍♀️

[F4TMAN]

Was my best run so far! Focus on total running time rather than intervals, you're going from 16min to 20min which isn't that much of a leap. Slow and steady, a bit of determination and a positive attitude will get you through!

Dartmouth is lovely! Run along the seafront early in the morning before it gets busy, it's nice and flat 😉

[Jackied77 in reply to F4TMAN]

That sounds great but we’re staying just outside Dartmouth on a campsite in Stoke Fleming, I don’t drive so am having to go directly from the campsite which is hilly in every direction!😂

[Lylagrace Graduate in reply to Jackied77]

Go uphill on the way out, then enjoy the return downhill.....

[Sammycab]

I know I was stressing about it lol and repeated the run before twice. But when I did OMG I surprised myself and did it. It’s an amazing feeling good luck xx

[LoungeLizaard Graduate]

Slow and steady always wins..... Start slow and if you have reserves at the end you can go faster.

This is the run that everyone worries about, but almost always everyone is surprised they can do it.

Just tune out, breathe, and let your training take over....

[MidnightRunner]

I am glad you asked this question beforehand. having completed the W5R3 yesterday, with one failed attempt, I know exactly what are you going through.

IMO,

Three things are important :

Rest Day (with Proper rest and hydration)

Realizing that your mind is stronger then your body: You will have to Push your body even though it does not want to go any further.

Calm and relaxing music: V V important. believe me, running for 20 mins will not be that hard but your mind will be scared, so relaxing your mind is very important. That's where music will be needed. Normal workout music will not work here.

I hope I helped you in some way.

Happy Running!!!

[MarkyD Graduate]

I promise you, W5r3 is not so hard. It is your mind that is making it hard.

You will need to consider your heart-rate... perhaps for the first time. When you ran W5r2, you ran/walked/ran 8/5/8 for a total of 21 minutes. Your heart-rate raised during the first run, and within about 3 minutes was at your 'running max' (this is not your max heart-rate, but the heart-rate that you've been experiencing during your first 5 weeks running). After 8 minutes, you started to walk. But your heart-rate took a good 3 minutes to drop back, and was not back to normal when you started running again. It then quickly came back to 'running max' and gradually increased a little until the end of the 8 minutes. It fell back during the 5-minute cool-down walk, but not back to 'resting'. So you ran/walk/ran for 21 minutes with an elevated heart-rate, with a little drop for 1-2 minutes in the middle.

Tomorrow, you're going to run for 20 minutes (note, shorter than yesterday). But your heart-rate will be practically indistinguishable from your run yesterday (OK, it is not going to have the little drop at about 12 minutes but this is W5r3). So from a heart-rate/energy/calorie/effort point of view, W5r3 is about the same as W5r2. You can do this.