Week 5??

[Octavia100]

Just completed week4 and had a quick look at week 5... that is some step up!!!

[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 W5 is a step-up in running: 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.

[embobs Graduate]

You’ll be ready just as you have been ready for all your other runs. I’m doing run 3 on Wednesday and after doing run 2 today I feel like I should be ready. It won’t be easy but I’m feeling confident. Try and distract yourself and focus on something other than the time ticking away! Good luck x

[Hidden]

Trust the program, it will get you there. I was worrying I couldn't step up to W5 but R1-2- even R3 nailed, and yes it's a challenge but that's what we're in it for hey?!

I just smashed W6 R1 and so chuffed I felt great. This App is awesome, I know we are all coming at this from a different fitness level but it works!

Put your trainers on, tunes in yr ears and head out with positive thoughts- you can do it 🏃🏽‍♀️👍🏼

[UnfitNoMore Graduate]

You’re ready... what MarkyD said is spot on... it looks scary, but all you need to do is relax and go slow and steady.

[Deborahchick46 Graduate]

Week 5 is awesome. Week 5 run 3 was my most favourite run. Simply because it's the run I decided I was a runner. After that run you will work out its actually easier to run constantly than it is to run/walk .

You can do . Nice and steady . It's not a race. Enjoy the scenery. Take everything in .

Well done on the journey so far xx

[IannodaTruffe Mentor]

This might help healthunlocked.com/couchto5...

You can do this!

[ArthurJG Graduate]

If you look at the total running time and not at the length of individual intervals you’ll see week 4 is more of a step up and you’ve already nailed that. In week 5 you will be running for approximately the same time but gradually reducing the walking breaks. It’s more of a psychological challenge than a physical one this week so staying positive will help.

[cheekychipmunks Graduate]

Aha! Yes it is a step-up from W4, but it’s a brilliant one. W5 was my favourite week, the one when I really believed I could become a runner. The first two runs are fun and rewarding, but nothing surpasses the feeling of completing R3 - just you wait! 😀

Enjoy your running, and remember slow and steady is your friend. 🐌😀

[Octavia100]

Wow thanks everyone! 530 am tomorrow I will be on run 1. Looking forward to it now 💪