Tomorrow is week 5 run 3 and it’s a big one, I’ve known it’s been coming and although I’m looking forward to giving it a try. I just cant imagine I’ll be able to run non stop for 20mins!! It seems like such a sudden jump 8-20mins doesn’t seem like a gradual process at all!
I’ve a feeling I’m gonna be stuck at this stage for a while, if I get anything over half of it done tomorrow I’ll be happy. Guess I’ll just do my best, Will be amazing when I finally do get there though 🤞
8? When did you run 8? I did 8, 5 brisk walk, and another 8 for 21 minutes of cardio... next run is 20... there is no jump! You can do it... slow and steady and into that rhythm... you’ll love it
Yeah, I did the same 8 mins running then 5 walking back to 8. So up until tomorrow the longest I’ve had to run at a time is 8mins it seems a huge difference to jump to 20!!
But the workout you did was 21! Running 8 after 8 isn’t as easy as just running 8... not even close. Your lungs worked for both 8s and the 5 brisk walk... so did your legs... the only bit of you that sees the difference is between the ears! Believe... you CAN do it.
Nothing to dread, you think it will take a few runs to complete, I think you should be able to run a full 20 minutes tomorrow as long as you just take the run at a slow reasonable pace.
Thank you, I’ll do my best. X
That’s good advice. I remember the mental shock of 20mins. I slowed down my running pace every 4 mins for one min then picked up again. This helped me with my breathing. I did my last run of W8 today and picked up my pace considerably. I also changed my music to more relaxed soul jazzy and decreased volume. I felt less pumped by the songs and instead was relaxed while running. I completed today far more relaxed than all other runs. Maybe try adjusting music (if you listen to any) and volume. You may find you enjoy the run more. Good luck and well done as well. Just remember to keep jogging no matter how slow you may feel it is. Once you’ve done it, do it again and pick up pace again very gradually. Well done again!
What would you say is reasonable pace? I’m trying to run 8.5kph on treadmill.
Edlene, I'm not a expert regarding treadmills, perhaps you could ask someone what the correct setting is for say a 40 or 45 minutes pace 5K, if you are in a gym, someone will help you with that.
Everyone's speed is different. If you can keep a constant 8.5km/h speed, you'd run 4.25km in 30 minutes. That would kill me 
I'm able to comfortably run for half an hour at 6.5km/h.
When I started the program, I tried to run at a faster speed but I soon realised I didn't have the strength to complete the run. I had to drop my speed to allow me to get to the end comfortably. Don't be afraid to lower your speed. Slow is good 
Don’t dread it - this run is one of the highlights of the program for many of us. Every week and every run has been building you up to this point. Just take it very slowly, stay comfortable, at a pace you can breathe nice and easy and you will find your rhythm. The program works, trust it and enjoy that moment you realise you really can do this 🙂
Once you get past the wall, you may find it easier than you think. The stop start of earlier runs can actually be tougher in my opinion
This post dissects W5..........healthunlocked.com/couchto5... it may help.
Have you read the guide to the plan? healthunlocked.com/couchto5... it is full of tips.
Just read the link from IannodaTruffe ...it says it all.Slow and steady..you are ready for the run.
I agree with SofiaO, you may well find it easier than you think, not having to walk in the middle means you can stay in your groove. The advice from Iannoda Truffle is invaluable & whenever I run, Old Floss comes into my head saying 'there's always slower', which is the mantra that has kept me going all through the programme & since! Relax & enjoy, keep putting one foot in front of the other & see how you go. Happy running, you've got this 🙂🏃♀️👍
I just completed w5 last week and felt the same - what happened to the gradual steps?!? But utterly surprised myself by doing it and then felt amazing!!! Just keep going, good luck!
You can do it and I'm sure you will. C25K is designed for us to succeed not set us up to fail. Take your time, run at a comfortable pace, don't think about how long you have been running or how long is left. Just keep going until the end then bask in the glory of your achievement. After this run you will realise that you're a runner and there's no going back. Good luck and (try) to enjoy it.
Check out w6 looks easy after w5?
I’m at exactly the same point! Am doing this run today. I’ve been thinking about it all week and now it’s here! It’s going to be hard and no doubt I’ll be thinking I want to stop once once half way through it. My aim is to get round if it kills me! Good luck
You can do it, I just bloody did it!! Can’t believe it I’m so happy right now 😘
Fab. Well done. You’ve inspired me. Bet you are glad it’s out of the way. I’m going to do the food shop and then going straight out to do it!!!
I’m at the same stage! I’m going to the gym in a bit! Good luck👏👍
I did it too!!! Just have to pace yourself. Think nice thoughts!!! We can do this!!!👏👏👏👏
Well done 👍 feels so good doesn’t it 😁
I actually just did it!!! I’m so happy 😁 cant believe it. Thank you everyone 😘😘
Well done! Now you've done 20, it's not that far to 30. You'll be there in a blink of an eye. Just go slowly and steadily towards the finishing line.
I was practically in tears before the 20 minute run, but was so surprised when it turned out a lot easier than I thought. You CAN do this 😊
Well done, I did it on Friday I had been dreading it all week. I thought it was going to be impossible but really surprised myself, in fact I think it was the most comfortable run I’ve done so far. I never imagined that I could do it. It’s a mind game 😁😁😁
Remember it's just one step, then another, you are in control. I find the first 5 minutes are the worst, then l get into a rhythm. The biggest battle is in your head, something will click soon and you will realise you can do this. Good luck.
I agree, when I was running quite regularly before, I always found the first km the hardest
Let us know how you get on. I was dreading it too on Friday and was amazed how comfortable it was. The C25K plan is designed to get your there so you might surprise yourself. Off for run1week6 now!
It’s not as hard as you think - once you get past the toxic 10 minute mark it’s plain sailing - the week after is a shock to the system though !
Never do something you're not ready for. Listen to your body. There's a great book: "Running Injury Free" you should read. The author states from the beginning: the difference between a great athlete and the rest of us is great athletes don't get injured. You get injured by going too fast, too far, too soon. If you have reached a point where you feel you can't advance, redo the previous week again. Do that until you can advance. That's better than getting injured which could keep you from running for a long time. You don't want to lose the benefits you've worked so hard for up to this point
You can do it. Pop some good music on with a steady tempo and just pretend you're dancing in the streets. Worked for me. Although my neighbour's think in mad. Well done and keep up the great work.
Sean.
Just take your time! Slow down if you're feeling tired. It's your pace. You can do it! I was amazed that I could at that stage. Just have faith in the programme and yourself!
I'm at this stage too. Surprised myself with being able to do 8 mins so going to trust the programme. See you on the other side!!
I had the same dread on Thursday when I was doing it and had to have a severe talk to myself at 10 mins in when Jo Wiley announced I was half way through, it worked and I smashed it....well in my eyes anyway. Managed 4.7k in the whole 25 mins warmup walk and run combined.
Put on some tunes, look to the distance take in the view as you do and enjoy!! As Jo says ‘you can do this!!!!’
You’ll do it, I’m determined not to stop (it’ll be Friday for me) so I look forward to your triumphant post tomorrow!
You can do it. You've been training to do it...you're ready. Just do it, slow and steady...no sprinting, just nice 'n easy. Enjoy, smile and away you go. Happy running, look forward to 'hearing' how you got on. 🌻🐌
I too approached this run with trepidation. For me the first 5/10 minutes are the hardest and then physiologically, something happens.
You CAN do it but you have to believe you can. Once you do, your confidence moves to another level. I am now running 5k regularly and never thought I could achieve this!
Good luck!
Just remember the programme is tried and tested and really works. Each week builds on the progress of the previous week and your body is ready for this. Don’t overthink it, just believe that you can do it, take it really slow and steady, and if the gremlins try to put you off let them know who is boss.
Good luck
I did my 20 minute run on Saturday and it felt great. Hard but good. Set me up for my run this morning which was comparatively easy. Beat my overall average time per kilometre today as well. i'm down to sub 7 minutes per k (not great but its a start). I think doing the 20 minuter gave me some extra confidence in my ability to go a bit quicker today.
I'm due to do that one on Friday. Good luck
Ode to the prep for my run
W5r3 is it really that long of a run??
Struggling today 
The Logic Behind Week 5 Run 3
First Park Run
