Before I get going, please do not read this post if you are one of those who attempts to get through C25k without knowing what is coming up, as there is a detailed and gory dissection of W5 following, with no holds barred.
DREADED WEEK FIVE!!……………..No, no, no! None of the weeks and none of the runs in C25k should be dreaded. As pointed out in this post on mental approach healthunlocked.com/couchto5... just using the words of dread and fear can subliminally raise your anxiety in a totally negative way, as well as transmitting it to others.
Week 5 is just another week of runs in a training plan that you, presumably, were well aware was aiming to get you running for thirty minutes………...so you are naturally going to have to run lesser distances on the way there. Be excited, face the challenge, do your best and if you can’t complete it, then you know that you will have to repeat it……….that is nothing to be feared……..it is how you become a runner. How about GLORIOUS WEEK 5!!!
WEEK FIVE JUMPS FROM 8 MINUTES TO 20 MINUTES ………….Not true!
Every W5 workout is actually shorter than the W4 sessions and the final one, yes….that one, W5R3…...is actually the shortest workout of both weeks……..the shortest since W3!!
In W4 you ran for 16 minutes in each session and you brisk walked for five and a half minutes…...total 21.5 minutes.
W5R1 rearranges the intervals and reduces the duration; you run for 15 minutes and brisk walk for 6…..total 21 minutes.
W5 R2 again shuffles the intervals giving you 16 minutes of running and 5 minutes of brisk walking…...total 21 minutes, and is almost identical in overall run/walk durations as W4.
W5R3 does admittedly increase the running and puts it all together, but the increase is less, in both time and percentage terms, than the increase between Weeks 3 and 4 and overall duration is a minute less…..total 20 minutes.
By the time you reach W5R3 you have actually done 5 workouts of greater duration than that final run…….you can do that time! The programme has prepared you run by run.
RUNNING IS HARDER THAN WALKING……...Not necessarily so. If you are completing each workout in the recommended manner, as described in the guide to the plan healthunlocked.com/couchto5... ,then you are jogging at an easy conversational pace, at which you can say complete sentences, not just garble gasped expletives. Your brisk walking intervals should be as fast as you can manage, again with the proviso that you can still talk clearly. For some people, their jogging pace may actually be slower than they can walk. No problem. If both feet are simultaneously off the ground on each stride, you are running. The pace is irrelevant. The difference in energy expenditure between these two states can be minimal, so both are boosting your stamina, but for some strange reason most C25Kers focus solely on the running intervals, dismissing all the hard work they put into walking briskly.
This is the basis that the early weeks of C25K uses, to gently extend your total duration and then adjust the proportion of running to walking. This is a superbly structured training plan, proven to work for over 20 years with countless thousands, if not millions, of graduates worldwide. It prepares you each week for the next one. Trust the plan.
The other element in all of this is you and your own belief in your abilities. Look how far the first five weeks of the programme moves the new runner forward………. remember W1R1? Belief in your own ability is crucial…...dispel the doubts and go for it…….. slowly……...you can do it.
The best preparation for W5R3 is to spend as much time as possible standing in front of a mirror gurning your face into the most contorted reflections you can manage. This will accustom your face muscles to the grin you will be wearing for a week after the event.
Trust the plan, believe in yourself and pace yourself.
Love this! Bizarrely I had the fear at the beginning of each week before week 6. Week 5 was the first time I it actually dawned on me that I could actually hit that 30 min goal...sure I was just following the plan but, I had fear and I was blindly following. Week 5 gave me BELEIF in myself, my ability and the program! I ran for 20 solid minutes! I’d never run for a bus before, I’d just wait for the next one of call a taxi. Week 5 was my game changer. Week 5 was my favourite week! Yes I had doubts yes I was scared of the incriments but the lovely people here reassured me. Week 5 is categorically the best week in the plan.
Fab post 😊, I did W5R1 yesterday and was completely fine. I felt really pleased at the end and like you say the length of running is no more than previous weeks. We just need to be positive and look at what we’ve achieved since week 1, I for one never thought in a million years I’d be able to run for 5 mins at this point never mind 15!!! 🏃🏼♀️ 👏🏻👏🏻
What a great post! I begin week 5 on Monday and like others have said, I had the fear at the start of new weeks previously but posts like this takes that fear away. I’m looking forward to the next step once I complete week 4 tomorrow.
All very true. I loved looking ahead on plan myself and was excited to see that I would actually be running 20 minutes non-stop by the end of week 5. It never crossed my mind to question the plan.
W5R3 is the rise of the gremlins. Mental strength and belief play a big part from here on in.
I have just completed w5r3 and feel absolutely amazing. I never thought I could do it and am so proud of myself. I’m 52 and have never been able to run in my entire life. I’ve proved myself so wrong.
Just completed W5R2 and was delighted with myself. I’m planning the dreaded R3 on Sunday and do wonder how I’ll manage but I know that a lot of it is psychological. My plan is to start the run and just go for as long as I can. If I need a 60 second walking break at any stage I’ll take it but hopefully I won’t.
Ive got my week 5 run 3 on Saturday. Struggled a bit with run 2 but I know I can do it as midweek is always harder. Ive set up my playlist so wont be looking at the clock. When you think about it , its only 5 songs and hopefully Ill be ending on 'Rage against the machine'
Fantastic post! Thank you ...it’s put it into perspective for me. I was dreading getting to week 5 (I’m currently at W4R2) and now I’m looking forward to the progression like I have in past weeks.
I don't think it actually causes many any real problems, except in the anticipation..............it has almost developed its own mythology........ W6R1 catches out far more........
Now I want to see what’s on week 6!I’ve just completed W5R2 and was thinking wow, how am I going to keep going for 20mins straight. I think I’ll be ok after reading the comments on here. I just thought 20mins would come in like week 8. Have to soldier through 😬
I love that I can now run. I have always hated running and now I look forward to my run. Hopefully it continues for years to come because it’s been great at shaping my body
^^^^THIS!^^^^^ Great post! YES! You can do it! And as for repeating runs... guess what you end up doing A LOT after graduating? Repeating runs!!! And sometimes you’ll deliberately run less than in C25k too. Otherwise, if we kept going longer and longer then we’d all run out of hours in the day 🤣👍 So chill - you’re doing great and you’ve got this!🏃♀️👊👏
I did week 5 run 3 this evening - I was shocked at how easily I ran the first 12 minutes, it got hard for about 3 minutes and then the last 5 were going to happen even if it killed me. It didn't! I slowed down a little and had an attack of tourettes, but by the time I was half way through my warm down walk I was smiling and wondering who I was going to call to share my achievement with . As a life long non runner, I am finding myself looking forward to run days rather than dreading them - still not sure if I approve
Only just realised today (W5r2) which I had been struggling with, that slowing down is the key! So W5r3 I'm now looking forward to. Feeling quite positive again.
I am due to do Week 5 run 3 on Wednesday. I already have the music sorted and, apart from what appears to be a fierce northerly wind forecast, it will be fine (repeats mantra to self). I was very proud of myself completing run 2 today and was also proud when I thought, 'I will try to get to that blue bin by the end of the second 8 minutes' and found myself running past it as I was a little faster than I thought I would be. Definitely going to slow down for Wednesday's run (even though I don't exactly feel fast now!).
Most of my running is on the beach which means I don't go fast but I hope its improving my ankle stability! It feels better on my lower legs than running on the pavement. I've not run with anyone so not tried a conversation but I can talk to the dog and call him, so not totally gasping!!
Thank you for this - I love this app and forum and am loving (what? Really? Me?) running.
I feel as soon as you’ve run for five minutes you become a runner because anything else feels like an extension- not harder, just more of the same. Thanks for the positivity x
I’m a newbie, but I’m already looking forward to W5 (sort of). Your posts are so motivational that I will aim to read one before starting every week - to get my mind in the right groove. 👍🙏🏻
I did W5 R1 yesterday.... so tomorrow R2 and Saturday R3... I shall remain positive and practise my face-pulling infront of the mirror as instructed! Thanks for the tips and encouragement!
Thanks for this post, I was feeling a bit daunted and reading this made me feel better 😊 I will keep going slow and steady, looking forward to seeing if I can do run 3!
So glad I’ve just come across this. I’ve just done w5r2 tonight an was slightly concerned about the next run if I’m honest. After reading this I’m actually excited to see what I can do next. Thank you!! x
The way I approached it was that W5R2 was 8 minute run, 5 minute brisk walk, 8 minute run. The only thing that changed in R3 was you replaced the 5 minute brisk walk with a 4 minute run. In my head it was still three distinct sections rather than one long one.
Thanks for this. The biggest challenge for me was week one, run one. I'm up to week five now and am looking forward to it. The way the plan has been shaped has given me the confidence to tackle it, and if I happen to fall at the hurdle, I'm not bothered. I'll get up and go again ☺
Love it!.. me too! I'm on week 5 run 2 trouble with me is im a perfectionist... It can work against you but so what if i have to repeat... I'm super chuffed with myself so far!... Loving your approach!... Good luck, let us know how you get on
Lol just read this post - what a numpty I am - I had naively assumed every run within the weeks was identical! It never occurred to me it was increased! But then again I’ve only ever got up to week 5 run 1 before something scuppered my progress!
Well I must say I approached my WK5R1 with some trepidation today, having found it quite hard to reach this stage of the journey. But as I have read in a number posts, the programme works in mysterious ways! I found strength I didn’t think I had, and even managed a spurt at the end to reach my chosen lamppost! It really helped to read for post IannodaTruffe about week 5 and I’d definitely recommend it as essential reading for everyone about to get week 5 underway. Thank you!
I have Wk5 R1 ahead of me tomorrow.... feeling pretty positive about it and quite excited about what this week will bring. I have been eyeing up R3, almost since I started the programme, wondering how I'll manage it. But so far so good... so why shouldn't that continue. Slow and steady.... gets you ready! 🏃♀️😊
Woo hoo. I did week 5 Run 3 this morning!!! Complete beginner at the start of plan. Honestly was worried I might not make ‘the jump’ to a 20 minute run but found this page last night. Thank goodness, explanation made absolute sense and stuck with me throughout. Stayed slow, steady and didn’t stop and I DID IT. Def big smile and fist pump moment (Must have looked ridiculous). Bring on week 6. Can do this 🏃♀️ Thanks 😊
What an inspirational post! I've been stuck on W5 for the last few weeks - first time round I did r1 and r2 absolutely fine. Failed at r3, so went back and then failed at the other two!
This week I'm just sticking with W5R2 - I'll keep repeating this one until I've a) completed it and b) repeated it until I'm comfortable.
I'm still looking forward to W5R3 but at the moment it's a little out of my reach. I'll get there!
Thanks, I’ve reread your guide and will speak out loud to myself (and any rabbits i see!) during my run tomorrow. Having reread, I am probably guilty of running too fast!
Just done week 4 run 2. I admit I am apprehensive about week 5 run 3, but trying not to look ahead at the moment. The 5 minute runs are a killer, but I'm determined to keep on progressing.
Anxious about it right up until I headed out the door, though because it looked more daunting than it actually turned out to be. Heck, after the halfway mark I started having Queen's We Are The Champions go round in my head. Considerably more confident in achieving the half hour mark now.
Did my W5R3 a couple of days ago and just done W6R1. I was a little nervous about W5 until I saw this post and just became kind of excited about it. Actually doing the run I made sure I went slower than usual and found it a lot easier than I expected to the point I felt I could have kept running. And now the 30minute run doesn't seem so daunting. What I did find hard was this W6R1, took my by surprise how hard I found it, I think I was pushing a little harder than usual because of the confidence boost that w5r3 gave me, I did it though, was just a bit of a push. Still feel super happy about how far I've come, just need to not get ahead of myself lol. Week 5 has definitely been my favourite week so far.
Great information but I still like not to know what is coming and just do it, although wk5 sticks in everyone's mind and is a GREAT feeling when done. I can't believe I've only 3 weeks to go with my mate Laura lol.
- Be excited, face the challenge, do your best and if you can’t !!! - Belief in your own ability is crucial…...dispel the doubts and go for it…….. slowly……...you can do it.
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. As a life long non runner, I am finding myself looking forward to run days rather than dreading them - still not sure if I approve 
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