W5😵

[One_spot]

I just looked at week 5 and run 3 says 5 min walk 20 min run 5 min walk

OMG!!!!!

Does anyone have any encouraging words..is it a bug in the app?

[Woggle Graduate]

Sounds daunting but it isn’t. You will feel amazing afterwards

[AlMorr Ambassador Graduate]

NO, it's not a bug in the app, many people including myself were terrified when they noticed that 20 minute run of week 5, but once you run it you will be as Woggle says amazed at what you have just achieved, good luck.

[vixiej Graduate]

No bug. Every run you have already completed has physically prepared you for this, your body is totally ready, this one is really more a mental challenge. Keep your speed down, just enjoy it.

This was my absolute favourite run of the programme (afterwards, of course, I was terrified beforehand!). I've been running for almost 6 years now, done some crazy challenges, but W5R3 is one of my running highlights, it is a standout moment because afterwards I felt elated, awesome, invincible...... and it was the moment I knew I could do this, that I COULD graduate. I started to believe in myself. Not just that I could run, but that I could do anything. I have totally changed my life since that moment. I feel emotional just thinking about it.

So lace up those trainers, remind yourself how far you've come already, and go do this!

[misswobble Graduate]

Just do it you’ll be fine. You’ve come this far 💪

[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.

[jlw34 Graduate]

I have just done W5R3 and am so elated. You can do it. You program 100% works 🏃‍♀️🏃‍♀️

[Taffywasawelshman Graduate]

You can do it- the program has prepared you for it. Just take it slow and steady.

[Dannybhoy625 Graduate]

I was exactly the same. I googled C25k just in case there was a glitch in the app! I was pretty apprehensive about it to be honest,seemed an awful big step,but went ahead and tried it. It was hard going,but I managed it,felt fantastic afterwards,and very encouraged. I told myself that if I can run 20 minutes,then another 10 minutes is definitely not beyond me. I'm now up to 25 minutes,but the confidence that week 5 r3 gave me cannot be underestimated. Good luck,you will do it.

[Nikongirl Graduate]

I did that run last week. Before doing it, I read a comment on here that said something along the lines of 'you can walk for 20 minutes right? So just run slowly' I kept thinking of that whilst doing the 20 minute run. It really isn't about speed. Take it slow. If you get tired, go slower, just don't stop because the feeling of elation at the end when you have done it is priceless! I promise you. Good luck.