How to get through W3R1..?: I'm just back from... - Couch to 5K

Couch to 5K

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How to get through W3R1..?

Choirmum profile image

I'm just back from my W2R3 (woo hoo!) and am feeling really anxious about my next run. I just don't know whether I can do it for for double the time...any tips gratefully received!

18 Replies

You'll surprise yourself. You'll realise it's easier than you thought and you'll have the biggest smile of your face when you do run that first 3 minutes. It's a great feeling. If I can do it so can you. Good luck.

Choirmum profile image
Choirmum in reply to

Thank you! I'm hoping that if I can just get through the first one, I might do them all...

Oldfloss profile image

One foot in front of the other... slow and steady.. that is all it takes...Just trust the plan and believe in yourself... we do!

Choirmum profile image
Choirmum in reply to Oldfloss

Thank you. Plan is amazing. Can't believe it's got me out of the front door 6 times so far!

Slow & steady Choirmum. Sometimes the thought is worse than the actual doing. Here take this📣 & drown out those pesky gremlins!! You’ve got this👍🏻

Choirmum profile image
Choirmum in reply to Oldlady57

Your reply made me smile! I'll imagine I'm treading on the gremlins with each step. Thank you for your support

I agree with all of the above. Pace yourself nice and slow, if you do the first one you do them all. You'll really surprise yourself and its a great feeling!

Choirmum profile image
Choirmum in reply to BirdyRose

Thank you. Reading all the comments here does make me feel it might just be possible!

Flatbread profile image

Hi, I’ve just done wk3r1!! Felt the same as you before I did it. Wish I hadn’t looked and just listen when I did it, worried for nothing. I did it ok, was really glad to have the same time recovery walk but you can do it if I can.

Choirmum profile image
Choirmum in reply to Flatbread

Thank you for sharing! Well done on completing W3R1; that is a huge achievement, and I'm bolstered by the fact that you said you did it ok...

This programme is brilliant. You have been prepared for each run and this will continue until you are running for 30 minutes. Not necessarily easy, but definitely achievable :)

Choirmum profile image
Choirmum in reply to helenwheels

Yes, that is very true...I have been prepared, and so this must be the natural next step! Thank you

This is a brilliant training plan, not a form of torture.

There is nothing to be anxious about.............this should be fun, or you are unlikely to persist.!

This post about mental approach may be helpful

You can only fail if you head back permanently to the couch

Thank you for that has calmed me and made me actual start looking forward to my step up on Monday! Wise words

Elfe5 profile image

Please don’t feel anxious, your cardio & legs are getting stronger all the time as you follow the program & it’s good to enjoy your running adventure rather than worry about it! 😀 Start slow and stay slow, relax your shoulders and go gently. You will amaze yourself. Funnily enough, when I did C25K the first time I was just trying to keep fit (ish) during a break from cycling and genuinely thought I would be repeating week one for three months! One benefit of this was that I had no worries about managing because I assumed that I wouldn’t! After a while it dawned on me that the program works and that I could trust it. Good luck!😀

Choirmum profile image
Choirmum in reply to Elfe5

Great advice; thank you. I think the "just enjoy it and don't worry about it" phrase says it all really. I'm starting to come round to the idea of next week!

Elfe5 profile image
Elfe5Graduate in reply to Choirmum

Absolutely- I also found it helpful not to look ahead- I just clapped on my headphones and trotted off with Laura, allowing her to tell me what the plan was as I went. (Although there was the embarrassing occasion when I was shocked & exclaimed “What??!” to Laura, out loud on the pavement, startling a nearby dog walker!!😂 )

You can do it! Mind over matter...... just go with it - don’t panic - just do what you have been for the last two weeks. It really does work!! God luck 👍😊🏎

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