Yikes! Surely not

[Sprinkler]

I’ve just taken a peek at Wk 5 run 3 and I’m worried! It’s my run for tomorrow. How come the fact that I managed two 8 minute runs with a 5 minute walk in the middle yesterday makes anyone think I will be able to run for 20 minutes non stop tomorrow??????

[Bandit14 Graduate]

You will - you are ready - it's just the gremlins in your brain telling you otherwise😊

Keep slow and fave music or audio to stop you thinking about the time. Once you've done it it's the best feeling.

Good luck- but trust me your legs have got this x

[Sprinkler in reply to Bandit14]

Thanks for the encouragement. I hope you’re right!

[Bandit14 Graduate in reply to Sprinkler]

I was petrified before I did it - it's much more of a mental thing. In a couple of weeks you'll have shaken off those pesky doubts and look back thinking what was I worried about x

[sparkyjohn Graduate]

Hi, you've done 2 runs of 8 mins with 5 mins walking, total 21 mins. So a 20 minute run is totally achievable. Just start slow, go slower still if you are struggling. So many of us had the same concerns as you and find that they can do it. Don't let doubt get to you, you are capable.

Come back tomorrow with an "I've done it" post.

[Sprinkler in reply to sparkyjohn]

I hope I’ll be able to reply positively tomorrow!

[cheekychipmunks Graduate]

You will be able to - just you wait and see! 😀

[Sprinkler in reply to cheekychipmunks]

Hope you’re right!

[cheekychipmunks Graduate in reply to Sprinkler]

Report back and tell us how you get on!

[IannodaTruffe Mentor]

2 X 8 + 5 = 21

What was your question?

Trust the plan!

healthunlocked.com/couchto5...

You can do it!.......... slowly.

[Sprinkler in reply to IannodaTruffe]

If I run any more slowly I’ll be going backwards!

[sparkyjohn Graduate in reply to Sprinkler]

No you won't, you'll just be going slower. It seems you're psyching yourself up to struggle. Just relax, perhaps take a look through the older posts for reassurance, take plenty of hydration today. Get a great playlist or podcast to help distract you. Don't keep checking the time. It's not beyond you, honest.

[Sprinkler in reply to sparkyjohn]

Thanks all great advice

[Hidden]

Yes surely you will do it 😊 start slow and believe in yourself and trust the program, it works 😊

[Sprinkler in reply to Hidden]

Thanks

[UnfitNoMore Graduate]

It’s a little step for the legs, and a huge leap for the mind. You can do it, and it’s obviously the point where your self belief gets tested. Slow and steady and you’ll be amazed at what you can do.

[Sprinkler in reply to UnfitNoMore]

I’ll certainly give it a go!

[KateBounce]

It’s a big jump, but you will be surprised at what you can do! It’s all in the mind! Stay focussed

[Sprinkler]

I think some of it might be in the legs too!

[ArthurJG Graduate in reply to Sprinkler]

With respect, your legs have had the same training as everyone else who has successfully completed this run. It’s your mind that’s coming up with all the arguments why you can’t do it. Seriously, read the forum. Everybody has bad runs but remarkably few people need to repeat W5R3. In fact more people struggle with W6R1 - why? Because their success in W5R3 made them complacent and they thought the next run would be easy. Bluntly, I don’t mean to be rude but stop trying to talk yourself out of this. Everyone who has attempted this run is telling you the same thing so please listen. The programme has prepared you physically. It really has. Thousands of successful graduates are proof of that. Are you mentally ready? That’s up to you really. But this stage of he programme is more about mental than physical challenge.

[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. And you are only active for 20 minutes, not 21. So no, it is not impossible: you have nothing to worry about. Simply start off slower than you've run before.

[Sprinkler in reply to MarkyD]

Thanks for that explanation. It's more my legs feeling heavy and tired that I'm more concerned about.

[Grandadmike Graduate]

I'm in exactly the same position. W5 R3 is tomorrow night. At the start of the week I thought that running 20 minutes by tomorrow was going to be one hell of an ask but after W5 R2 last night I really believe I will do it tomorrow. I really enjoyed my two 8 minute runs last night and even ran an extra 4 minutes at the end of my workout and I feel great today. Tomorrow is when I believe I truly become a "runner", a non stop 20 minutes.

[Sprinkler]

Well good luck. I'm sire you'll do it.

[ChrisAllen1 Graduate]

healthunlocked.com/couchto5...

Hopefully this will help, my post for how I got through Week 5 Run 3. You CAN do it.

[Sprinkler in reply to ChrisAllen1]

Just downloaded the Joshua Tree! Thanks

[ChrisAllen1 Graduate in reply to Sprinkler]

Epic first 4 tracks will see you through, slow and steady.

[Sprinkler in reply to ChrisAllen1]

You’re a life saver! They certainly did. All done and dusted by 7am! Thanks

[ChrisAllen1 Graduate in reply to Sprinkler]

Absolutely brilliant, well done.

[ArthurJG Graduate]

What makes anybody think you can do it? Two things: knowledge and experience. The knowledge of the experts who designed the programme, and the experience of literally thousands of people just like you who have done it before. If you check the forum you will see lots of people complaining BEFORE they do this run. But AFTER the run they’re celebrating. Now, when do you think they are best informed about this run- when they haven’t attempted it yet, or when they’ve done it? You’ll be fine. If you feel like stopping, just slow down instead.

[Harbour]

I really doubted my ability to complete the first 20 min run, I was totally pleasantly surprised when I completed it without any issues at all. I am sure you can too. You will surprise yourself

[Sprinkler in reply to Harbour]

I did it yesterday! Now looking forward to Wk6R1 - feels like a reward!