W5R3??????

[Pete1w]

I've just done W5R1. Not too bad and quite enjoyed it. Run 2 looks manageable but is it a typo that the 3rd run is 20 minutes???? That is a big big jump to what I'm used to. Help

[Klangmeister Graduate]

You will love it! X

[Crocky Graduate]

I’m on week 7and remember that scared feeling when I saw that first longer run. Take it slowly and you will be amazed. You can do it.

[Mayanow]

Me too!! I thought it was a typo!!!

I did not think i would complete it. I went out and thought " let's see how much i manage- it's still an accomplishment!".

I think it is mind over matter. Don't think. Just go. You CAN do it!

I did! And feeling so proud.

[Mellyc83 Graduate]

It seems terrifying but it’s actually ok. You wait and see. You’ll be fine x

[Pete1w Graduate]

Well if you can all do it so can I. 😀😀 (Hopefully with my fingers crossed)

[Matilda2903 Graduate]

You can do it! It's not as bad as it looks 😁

[MarkyD Graduate]

There is a common misunderstanding about the C25K program. Often, the walking sections are regarded as a rest, or some kind of break. But the walking is expected to be brisk, and the walking sections are intended only to allow your heart-rate to recover whilst you are building stamina and endurance.

So in W5r2 you will run/walk/run for 8/5/8 and a total of 21 minutes exercise. During the first run, your heart-rate will climb to it's peak for running. As you start the walking section, your heart-rate will fall back, but take 3-4 minutes to drop, and then after 5 minutes you start running again. Quickly your heart-rate will climb, and then it will gradually increase during the 8 minute run. At the end of the 8 minute run your heart rate will probably be the highest that it has been during C25K so far.

Sure, W5r3 is 20 minutes of running, but from a heart rate (effort) perspective it is not so different from W5r2. Any you are only active for 20 minutes, not 21. So no, it is not a typo, you have nothing to worry about and simply start off slower than you've run before.

[KayBee1000 Graduate]

I think we all panicked when looking at the first 20 min non-stop run!

Just know that if you've followed the plan and completed all the other runs you will be able to do it.

The feeling of euphoria at the end is quite something!

Let us know how you get on 😊

[Pete1w Graduate in reply to KayBee1000]

Oh I will. I'm planning my route to be as flat as possible. Maybe with a little downhill to finish 😏

[Uphillfirst]

By the time it comes round you'll be okay. Pace yourself, if you listen to music/headphones get a couple of long songs lined up. You can and will be able to do it. Maybe plan a different route for it so you have something else to think about. Most importantly though pace yourself. The satisfaction from achieving it is immense. I also found it's better if you don't look what is ahead and take it on the day. If anyone is supporting you (apart from us lot) let them know too!! Good luck!

[March-hare]

I felt the same way until today. But I’ve just completed wk5run2 and it went really well. Even felt like I could have run for longer than the second 8mins. I’m now kind of looking forward to run3 later this week and the feeling of accomplishment!

I think if you’ve been following the plan then you will have built up enough stamina and will have no problem running for 20 mins. Good luck!!

[Pete1w Graduate]

Thanks all for your words of encouragement. Run 2 tomorrow morning then get set for Saturday. Maybe I'm overthinking things and it will be fine. I did promise myself some new shoes if I completed week 4 (it took me 3/4 attempts due to injuries) so now I've just ordered some lovely new runners. I feel like the old shoes were similar to having bricks tied to my feet. Thanks again girls and boys and keep going.....

[59er Graduate]

I did this on Monday and it was my best run ever!