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. 🤞🏼🏃🏻♀️
W4 done ... but just look at W5!😱: Are there... - Couch to 5K
W4 done ... but just look at W5!😱
![Ex-NonRunner19 profile image](https://images.hu-production.be/avatars/172a58e10425a9191f5a9c7a809d298d_small@2x_100x100.jpg)
![Ex-NonRunner19 profile image](https://images.hu-production.be/avatars/172a58e10425a9191f5a9c7a809d298d_small@2x_100x100.jpg)
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!
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! 🤞🏼🍀🏃🏻♀️
![misswobble profile image](https://images.hu-production.be/avatars/5cd91f1661b1fc76c727b0f79e4424a6_small@2x_100x100.jpg)
Trust in the programme. It knows what’s its doing. It’s progressive and so are you. Slow and steady 👍😃
![DorsetRunner profile image](https://images.hu-production.be/avatars/587af53f35592209d50cb4913686a01a_small@2x_100x100.jpg)
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 profile image](https://images.hu-production.be/avatars/5315393158405a72ae5e5db8229f380d_small@2x_100x100.jpg)
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 profile image](https://images.hu-production.be/avatars/35cab22844493f05b13584d2e636db90_small@2x_100x100.jpg)
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
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.
![Bandit14 profile image](https://images.hu-production.be/avatars/0fd47fb9c6e21e926b1ab495fe94e5f2_small@2x_100x100.jpg)
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 profile image](https://images.hu-production.be/avatars/c87f0cba2e3d4414ae4844fe7f365c66_small@2x_100x100.jpg)
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 profile image](https://images.hu-production.be/avatars/2197a0ba-609c-4ada-a963-2aecd3c04070_small@2x_100x100.jpg)
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 profile image](https://images.hu-production.be/avatars/5f2475a349efc88b5fbb092c9356ab37_small@2x_100x100.jpg)
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 profile image](https://images.hu-production.be/avatars/604e952e90b63b95149b51343c33e550_small@2x_100x100.jpg)
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 profile image](https://images.hu-production.be/avatars/73e8ca7a32f076a3eacd2d28e8798ceb_small@2x_100x100.jpg)
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.