Couch to 5k

[Emtee44]

Hi, doing Couch to 5k and in week 5. My next run doesn’t seem correct as it’s for 20 minutes and then goes back to 8. Has anyone else seen this?

[AlMorr Ambassador Graduate]

Week 5 🏃 run 3 is 20 minutes. Run 🏃1 of week 6 is 5 minutes then a 3 minute walk🚶 followed by a 8 minute run. 🏃

[Emtee44 in reply to AlMorr]

It’s the run 3 I’m querying as it seems like a huge jump?

[AlMorr Ambassador Graduate in reply to Emtee44]

It is correct, it is a big jump from the 8 minute run 2 of of week 5 to the third run of 20 minutes , I can assure you that many runners are a bit apprehensive about that 20 minute run but once they and hopefully you run it they are very happy on what they have achieved.

[ArthurJG Graduate]

Yes thousands and thousands of us have not only seen it but done it so don’t worry. I’m going to explain it in a series of short messages because the long reply I typed to you earlier got lost when my train went out of signal!

[ArthurJG Graduate]

Remember to consider the total duration of your workout not the length of individual segments. You’ve run for 15-16 minutes five times now. You can certainly run for 20.

[ArthurJG Graduate]

Week 5 is not about running more but about walking less. In week 4 you had three short spells of walking to break up your 16 minutes of running but in week 5 you reduced that to two walks in R1 and only one walk in R2.

[ArthurJG Graduate]

Think about that - in only two runs you’ve dropped two walking breaks! You have to drop the last one some time, and it may as well be now. Your body is ready so there’s no point giving your brain too much time to talk you out of it.

[ArthurJG Graduate]

Start this run just a little slower than you have been doing, and be prepared to slow down further if you need to: it’s surprising how much help a drop in pace can be. Just make sure you’re running not walking - even if you think walking would be faster, don’t walk, run slow.

[ArthurJG Graduate]

It is more of a psychological challenge than a physical one but because of that, the feeling when you complete it is absolutely amazing. Enjoy!

[Emtee44]

Thanks for your reply, a bit worried about this but will give it a go on Monday!

[Liz5K Graduate in reply to Emtee44]

Go for it! I did it on Wednesday and achieved it 😊. If you’ve come this far, you CAN do it.

[Jovi2014 Graduate]

I was really worried about this but everyone is right it’s the mental challenge not the physical!! You can do it and it feels amazing!! I smiled all day 😊

[cheekychipmunks Graduate]

It’s right alright Emtee. Trust the programme! It knows what it’s on about and don’t worry, you’ll smash the 20 minutes and will feel epic doing so! Good luck. 😀😀

[IannodaTruffe Mentor]

Read this healthunlocked.com/couchto5...

Believe in yourself and you will be fine.

[UnfitNoMore Graduate]

Yeah... that run is impossible. Only it really isn’t... your last workout was 21 minutes... the next is 20... your legs will find it easier... your lungs will find it easier... all they need is a strong mind that keeps the pace down and believes in you... you can do it... go do it.