Week 5 run 3 : Only me again All going ok up... - Couch to 5K

Couch to 5K

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Week 5 run 3


Only me again

All going ok up to this point. I have done week 5 run 2 which is the eight minute runs. Run 3 jumps straight up to 20 mins!

I just can’t do it

I have repeated run 2 now 3 times and the 8 mins is really pushing me I have to battle to finish with my body and legs screaming at me to stop

What is the best strategy for getting this? It’s really dented my confidence as I thought I was doing so well. To be honest the jump to 20 mins from 8 took me by surprise and I just can’t see how to get there now

23 Replies

Break down that 20... go for 10. Nail 10, go for 13, 15, 20. You did 8x2 so 10 should come easy... same with 13 & 15... but then you have a smaller jump to defeat... you can do it!

You haven’t quit... you’re strong... it’s only a matter of time. Relax... it will come.

Pete14 in reply to UnfitNoMore

That sounds like a really good plan and if I increase it each run I will still be making progress. Guess I was just worried about going off plan but then again keep repeating the run is not exactly on plan

UnfitNoMoreGraduate in reply to Pete14

You can’t make a breakthrough without facing a barrier... this is yours. Show it what you got, and smash it down.


W5R2 is 16 minutes running and 5 minutes brisk walking...... total 21 minutes.........the next run is a reduction in time.

The difference between the recommended gentle jog and a brisk walk is minimal, in energy expenditure terms. Slow right down and you can do this, if you believe in yourself and trust the plan. healthunlocked.com/couchto5...

Pete14 in reply to IannodaTruffe

Thanks for your reply. It’s not so much the energy I recover pretty quick. It’s the pain in my legs which I don’t have during the brisk walk

IannodaTruffeAdministrator in reply to Pete14

Just slow down. It doesn't matter if you can walk faster. This stage is about belief........ you have to develop it.

Pete14 in reply to IannodaTruffe

Thank you :)

Pete14 in reply to IannodaTruffe

Ian. Thank you so much for that link !!! It was like it was written for me! Your absolutely spot on. Next run day is Saturday and I am going for the 20 mins.

TtoodlesGraduate in reply to Pete14

The other thing to think about is a good pair of shoes. I had lots of pain in my calves and knees but went to a proper running shop - the man was so kind and helpful and the shoes have taken away any discomfort...even the arthritis in one of my knees


Start very, very slowly! And maybe some distractions are in order from the time - music? Comedy podcast? New scenery/route? 11 times tables as far as you can go? Seriously - we all know you can do it - see the other comments :) And these extra repeats you're doing of run 2 are still making you fitter. Good luck!

Thanks everyone. That’s really helped. Guess I just needed a virtual “cuddle” lol. Run day is Saturday will let you know how I get on :)

You can do it Pete14, don’t give up its mind over matter. Stuck with it and you will amaze yourself!


You can do it Pete

The best advice I was given before I started was that the things stopping me from running were in my head not in my legs. You can definitely do this - follow Iannodatruffle's always fab advice, believe in yourself, and we will all be here to cheer you along. We believe in you xxx

Oh Pete, you can do it, really. Snail your way through it. It doesn’t matter one jot how slow you run. You managed the interval runs, so in theory you could make your 20 minute run slower than the walks in those. Just maintain a running motion.

Come on Pete, we’ve got your back! Embrace that inner snail and do it. One foot in front of the other.

You’ve got this! 🏃‍♂️🏃‍♂️🏃‍♂️👏👏👏👍🏻👍🏻👍🏻🐌🐌🐌

Pete14 this programme really works, so you are ready for this, honest. Half the key to success is believing you can do it. It's as much about mind as it is about body. While you're mind is telling you you can't do it your body is resisting. So you've got to start convincing yourself that you can do it. You've got through the programme this far so your body is ready for it.

When I did week 5 run 3 I was pretty apprehensive, but I found a lovely new route in a conservation area, slowed right down, and tried not to think about how far I had left to run, but just tried to loose myself in enjoying the scenery and the wildlife. It worked and I got to the end. So I know you can do it to

Good luck for toomorrow's run. You will nail it, I'm sure.


Hi Pete, I had to stop at week 5 run 2 some weeks ago......leg injury, family illness etc meant I had to drop out for about 5 weeks or so. Started again recently and worked towards week 5. Like you I thought no way can I jump from 8 minutes to 20 minutes...impossible my brain said. But guess what ?....i did it this morning ! Listen to the fantastic advice on this site, everybody is with you and we know you can do it.......take it really slow and then slower still if you need it doesn't matter how quick you are it's getting over that barrier that counts and when you do it's a great feeling. Go for it, nail it and onwards from there!! Goid luck


Hi Pete

I do my runs in the gym and never thought I would do 10 mind let alone 20! Someone advised me to slow the pace a little, which I did, and I did the 20mins much to my surprise.

Am just a week ahead of you and people also advised that week 6 sometimes catches people out do don’t ramp up the speed again too quickly. However, I’ve done runs 1&2 of week 6 back at normal pace. 25mins for me tomorrow but will slow down a tad st the start and up the speed if I’m feeling ok.

Keep going! Good luck


Mind over matter at this stage. I posted on here exactly the same as you. How the hell can I run for 20 minutes continuously!!! But I did as did everyone else. Stop waiting for your trainer to tell you that a walk/rest period is coming up. Change your normal route. Can you find somewhere that is relatively flat all the way. Clear your mind of everything and just keep putting one foot in front of the other. Focus on the next lamppost or car, get there and then focus on the next. You can do it and you will.....


For me, music is key. If I don't have the right songs on my iPod, I struggle. If I have upbeat dance/disco tunes, it makes the runs so much easier and the time flies by. You can do it! ✌


I think as others say... Break it down. I have just finally got to 5k but its taken weeks of adding a little each time. Your legs will begin to feel stronger and it also becomes more mind over matter. I think add 1 or 2 mins (or more as and when can) and you will get there. Also I found my breathing was hard, but now do a mix of through nose and through mouth to get those deep breaths in occasionally. Good luck

Thanks everyone, Its run day tomorrow and I am going to the canal tow path near by tomorrow as its nice and flat and a great place to run. I promise I will report back


Only went and did it !!!!!!

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