Hhheeeellllpppp

[Piglet7969]

Started c25k few months ago, omg 😲 how difficult was the 1st run, nearly throw up, repeated a few runs now got the dreaded week 5 run 🏃3 tomorrow, any tips to help complete the run would be much appreciated tia

[Hidden]

Nice a slow embrace your inner snail. 🐌

[ancientrunner Graduate]

If you've come this far you've got this. Trust the programme and don't build it up in your mind. Slow and steady - of course. Good luck.

[UnfitNoMore Graduate]

Stop fearing it... tell yourself you can... walk that warmup telling yourself you got this... keep telling yourself so doubt doesn’t get a word in. You can do it.

[MummyToMany]

Just completed week 5 run 1, run 3 seems a big jump, but didn't they all??!! Let us know how you got on

[rancher Graduate]

I know it looks like a huge jump but you will be surprised, just trust in the process and your hard work. Try to focus on how awesome you will feel when you nail it!

[Berksrover Graduate]

Slow and steady, believe in the programme, believe in yourself, take heart from all those of us who felt just like you do and went out and nailed it! When those pesky gremlins jump on your shoulder whispering in your ear that you are tired and it wouldn't matter if you stopped, brush them off, trample on them if you can and remember why you set out on this path 💪💪 stay strong!

[IannodaTruffe Mentor]

It is not a dreaded run, just another carefully calculated step in a superbly structured training plan and one minute shorter than your last workout.

Nice and slow, with a positive attitude and you will be grinning from ear to ear.

You can do it!.

[Hidden]

Take it steady - not too fast in the first half and put on some music or audiobooks or radio station or whatever you listen to that normally makes the time whizz by.

[MrsT0707 Graduate]

This is where it becomes a case of mind over matter. You ARE physically ready for this next step, you just need to believe in yourself. Think positive, trust the programme and take your time. W5R3 was a game changer for me. This was the run that made me love running! Don’t fear it, embrace it you might be surprised 😍

[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.

[Piglet7969 Graduate]

Hi all thank you so much for your advice, well I DID IT, and tbh felt i could've kept going, got into a good pace after 1st 10 minutes completed full 20 minutes no walking inbetween after from warm up and cool 😎down.

Thank you again

[MrsT0707 Graduate in reply to Piglet7969]

Well done 💪 there’s no stopping you now!