Week 5, run 1 - any tips for run 2?

[Jandys]

Pleased to get another run under my belt. This run went well - not such a step up from week 4. Run 2 looks a bit scarier though. Any tips for coping with the extra length of the runs please.

[Rammy75]

The only tip I can give is go for it, you’ve come this far - have faith in the program and you’ll smash it!

[Jandys Graduate in reply to Rammy75]

Thanks Rammy75! I had a good run this morning and I think you’re right, I am starting to believe!

[Rammy75 in reply to Jandys]

The beauty of couch 2 5k is that you only fail if you give up completely. If you don’t feel like a run don’t force it. If you don’t manage a run it’s practice for the next time!

[ArthurJG Graduate]

The extra length of the runs is one minute. You are running 16 minutes out of 21 instead of 15 minutes out of 21. If you think about the total effort of the workout rather than the individual runs, the increase is marginal. Basically each week has its challenge and the challenge in week 5 is to become less dependent on walking - you're not doing much more running than in week 4, you're just having fewer walk breaks. So remember two things: the total amount of running you have to do is not that different from last week, and if it seems to get too hard don't stop just SLOW DOWN your running speed - it can be almost as effective as taking a walking break - it's not as if brisk walking involves no effort Take it easy and you'll be fine.

[Jandys Graduate in reply to ArthurJG]

Thanks for your advice and encouragement, ArthurJG. I had a good run this morning and now I feel ready for run 3!

[Dee_N Graduate]

Slow and steady!

[Jandys Graduate in reply to Dee_N]

Thanks, Dee_N!

[cheekychipmunks Graduate]

Excellent advice already given, but I’ll just reinforce the slow and steady mantra. Any signs of struggling, slow down some more! 🐌🐌

You’ll be fine. Go smash R2! 👏👏

[Jandys Graduate in reply to cheekychipmunks]

Thanks cheekychipmunks- completed it this morning and it was fine. It’s such a buzz when you face your fears and win!

[cheekychipmunks Graduate in reply to Jandys]

I totally agree, it feels great doesn’t it? Well done you, awesome! 👏👏👏👏

[Pagy]

Just completed W5 R2 the first run was brilliant but the second 😑 couldn't get my breathing right it felt like I was hyperventilating, but never gave up on it and the last 60 seconds upped my pace feels good 😁

[Jandys Graduate in reply to Pagy]

Well done, Pagy! I did run 2 this morning and it was OK. I was flagging a bit halfway through the 2nd 8 minute run, but once I heard the 60 second to go, I knew I could make it. Bring on run 3 😂

[Grandadmike Graduate]

I started week 5 on Saturday and have run 2 tonight. I have to say that I am somewhat apprehensive but I am sure I will get it under my belt. Right now though I can't believe that on Wednesday I am attempting to run 20 minutes non stop without any walking. That sounds mad to me as I don't think I have ever run for that amount of time in one go in my life.

[Jandys Graduate in reply to Grandadmike]

I can only reiterate what everyone advised me - slow and steady! I didn’t believe I could do it either and it was scary. But with each run my confidence has grown. It’s as much a mental as a physical challenge. If you can’t believe in yourself, then believe in the programme. It works. I’m pushing 61 and have never been a runner. The thought of running for one whole minute seemed a challenge at first, but here I am in week 6 and still going strong. Good luck!

[Bertmonkey in reply to Grandadmike]

I am doing WK5 R2 tom - but anxious but more so about R3 on Tuesday!

[Cathkinboy in reply to Grandadmike]

Hi facing the 20 mins run go? I face it 2 runs from 5r1 today. It’s daunting even thinking about it

[BargainRzl Graduate]

Hi there. I have just done W5 R2 this morning and found it a lot easier than I feared. You already ran for 16min in all the week 4 runs, just with more breaks, and honestly I'm now finding that once I'm running I feel as though I may as well just keep going! That's what I'm telling myself in advance of scary W5 R3, anyway I paced myself carefully but started to push myself towards the end when I knew I still had a bit of "fuel in the tank". Good luck!