W4 done ... but just look at W5!😱

[Ex-NonRunner19]

Are there any words of advice from W5 graduates? The step up seems extreme. I’ve stressed over each step up so far and managed it (just, with a lot of willpower & heavy legs) but it seems a bit early in the programme to be running for 20mins! If I crack W5, that 30mins doesn’t seem far off. 🤞🏼🏃🏻‍♀️

[AJ77]

Omg i thought you had quoted the wrong week when i read your post so i checked. I was thinking it would be 3 days of 3 x 5min run which i thought i could struggle through but 20 min non stop on run 3 seems a pipe dream. Mind you i thought i would never manage the 5 min run but 20 minutes oh my! Will try to remain positive! Run w5r1 starts Monday. Good luck!

[Ex-NonRunner19 Graduate in reply to AJ77]

Sorry to have shocked you! I thought I had the wrong week too when I clicked on W5R3 to have a peek, I had to double & treble check! R1&2 don’t look too bad so get them done then see what happens. Good luck! 🤞🏼🍀🏃🏻‍♀️

[AJ77 in reply to Ex-NonRunner19]

It was a total shock but hopefully we can do this, at least i think r1 & 2 aren't too scary. I will be going very slow! 😯🏃‍♀️🤞🐌🐌🐌

[misswobble Graduate]

Trust in the programme. It knows what’s its doing. It’s progressive and so are you. Slow and steady 👍😃

[DorsetRunner Graduate]

I had exactly the same thoughts and concerns - but - they were unfounded. I ran the 20 mins fine, and took the advice not to run too fast. The build up through weeks 1 - 4 prepares you [without you really noticing]. So go into W5 with positivity, determination and knowing that you can do it - and you will be fine.

[sparkyjohn Graduate]

Well done with week 4 😃😃😃

Believe misswobble and Dorsetrunner. Lots of hydration. Start slow, slow down more if necessary. Don't let the gremlins phase you. You can do it.

[boniobiscuits Graduate]

Honestly, trust the programme!!

I remember looking at it way back in week1 and thinking how the hell can that be, surely it's a mistake, or impossible?

You will surprise yourself by how ready you are. The feeling you get when you know you've done it is overwhelming

[Ex-NonRunner19 Graduate in reply to boniobiscuits]

I genuinely believe I’ll be able to run for 30 mins & onwards to 5K if I can get through W5R3 ... which is a big motivator and unexpected at this stage in the programme.

[Amy09]

I did w5run 3 yesterday....I’d also started the week feeling phased by it. I ran slightly slower than normal for first 15 minutes but was able to maintain normal speed for last 5. I’m 57 and overweight, had done very little exercise before starting this. I started yesterday’s run with the thought ‘I can do this’ ....and I did. Confident now that I will be running 30 minutes in week 9. You will too.

[Ex-NonRunner19 Graduate in reply to Amy09]

Yay, well done 🏆. I’m nearly 56, could do with losing a stone & haven’t properly exercised for decades so we’re in the same boat. I think W5R3 is the defining moment when a struggling interval jogger becomes a runner ... I’m encouraged by your story and can’t wait now to give it a go! Thanks.

[Bandit14 Graduate]

Don't panic - all the runs you have done up to now have prepared you for that 20 mins😊

It's not really a huge step in total running it's just no walking intervals

It's the most amazing feeling once you have done it.

It's often a turning point that really reinforces your self belief that you are a runner. 😊

Keep slow and enjoy it - I was grinning like a mad woman when I finished it - and how much I love those longer runs now ♥️

Good luck x

[DrNinja Graduate]

I’m 63 and have never run in my life! I am a week ahead of you and was completely panicked about the 20 minute run. But I did it and without feeling like I was a complete wreck. I have several stones to lose and am doing this to get better control of my diabetes. Trust me, if I can do it anyone can. I found it easier not to watch the clock on the app and to just listen to music (repeating Summer of 65 - Bruce Springsteen - several times). Keep the pace slow so you can do the run. I’m gradually increasing the pace once I’ve mastered the time. You are only competing against yourself and there’s no need to. No failures, only learning opportunities so if you don’t manage the 20 mins, you’ve done what you’ve done and aim for just a bit more, and a bit slower next time.

Good luck

[Irish-John Graduate]

I was depressed about this one - thought to myself it would definitely the end of my running fun.

But, the programme works. I had the stamina after all.

Run REALLY slowly -dont go 'all or nothing' ok?

Most of us Graduates are very unlikely Runners, that's why we even needed to learn how through a programme

You made it this far, you certainly have the capacity to continue - the programme gives you the capability

Less than 10% graduate in 9 weeks or with 5 k and we all have pants runs every now and then - last run I did was 10k up and down hills on great shape, run before that I quit after 2.

Take it easy, slow, steady and keep it fun on at least some level and worry not - you will graduate

Wishing you all the happy miles that await in your future ☺

[AlphaExecDave Graduate]

The sheer elation that you feel at the end of W5R3 is incredible. Like most, I was absolutely convinced that it just wouldn’t be possible... but passing 15 minutes, and as the minutes ticked down, I simply thought this:

“I feel no more out of breath or in pain than I did 10 minutes ago. Nothing’s changed. Keep going”

That thought works as the weeks continue to progress... it’s only your brain that wants you to stop, not your body!

[Ab36 Graduate]

Trust the programme,you are ready for this, I think we all felt this way when we saw week 5 but its an amazing feeling when you do it. Try not to over think it, don't let the gremlins take over. Keep running😀

[Beachcomber66 Graduate]

I had to go back and repeat weeks 5 to7 because of a muscle pull. Repeating weeks if you need to is part of the process, not a failure. So don’t worry if the 20 mins proves to be a bit much first time around. I think that you will make it provided you don’t go too fast. If not, so what ? Just means you need to build up to it for a bit longer. You will definitely do it in your own time.