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Couch to 5K
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Why 20 mins on Couch to 5K on week 5 run 3

I can’t undestand why there is such a jump from 8 mins run on Week 5 run 2 to 20 min run on week 5 run 3 Any ideas?

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Yes it’s deliberate. You can do it. Just believe it 💪👍

You’ll see 😎

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W5R1 you run/brisk walk for 21 minutes.

W5R2 you run/brisk walk for 21 minutes.

W5R3 you run for 20 minutes..........

There is no big jump.

Trust the plan, you can do it........... slowly.

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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.

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It’s a lot less scary than it looks, maybe easier than the last as others have stated... you can do it!

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As others have said - it’s all in your head this one - you can do it! Start slower than before, find a nice rhythm you can easily breathe to as quickly as you can, and just let your mind wander while your legs take care of the run. You’ll be pleased to leave the intervals behind 👍

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If does work -honestly. Trust the app - its magic!!

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Just do it – it's no big deal because the programme has prepared you for the challenge. You'll enjoy the feeling of achievement on finishing.

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Your legs and lungs are ready for it. Your head isn’t. Just do it slowly and keep going and prepare to amaze yourself.

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Ok I have done it today Thanks everybody for your support But it is a jump up

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I did Week 5 Run 1 this morning... Dreading 20 mins on Friday and wondering when/how I will blow my snotty nose as usually do this in the walks!!!

Well done for getting through it. Did you feel it was a massive push?

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Can be done just by going slow Half way I thought well at least I can do 15 mins and then stop Got to 15 mins and said to myself I may as well try and do the 20 So I did but slowly

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I thought it was impossible - lots of people say it isn't a jump but it really was huge for me. Perhaps they were all young, slim and very fit people but I really didn't find it at all good for me - and my brisk walking was 6km/hr so I wasn't being lazy during the walks.

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