Working my way steadily through the programme and completed Week 5 Run 2 this morning with 2 x 8 minute runs - so far the steady progression has been working well but I have spotted that Run 3 will be 20 minutes non-stop.
That seems to be a huge jump from runs of 8 minutes to a run of 20 - I realise that it is only a 25% increase over run 2 but that was split into two parts - I am approaching this with some trepidation as to the size of the jump.
How have others coped with this sudden leap in Week 5 ?
Written by
SteveW1960
Graduate
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Hi. I’ve got W5R3 on Friday. The only way I can prepare for it is to be absolutely certain I can do it and believe that the programme would not give me something I haven’t been prepared for. So play list chosen, action plan is to do it slow as recommended and self belief. You can do this and so can I 🏃🏼♀️🏃🏼♀️😊😊
Hi I’m on W5 R2 on Friday then R3 on Sunday. I’ve found taking the advice from everyone on here is spot on slow and steady. I really enjoyed my run this morning and so looking forward to R3 on Sunday. My pace has slowed down from when I started and I’m finding that really helps. Let me know how it goes 👍
R2 this morning was ok and R3 will be Friday morning
Like you I’ve slowed the pace down - really is a light jog rather than a run - more concerned with matching the times and programme than speed/distance - it certainly helps to ‘plod’ along at a slower but more sustainable ace.
In the run you did your heart and lungs saw it: 21 minutes cardio
Your legs saw it: 8 activity 1, 5 activity 2, 8 activity 1. 21 minutes of work
You brain, and you’re not the first, saw it: 8 run, 5 rest, 8 run.
Firstly brisk walking isn’t a rest... your heart rate may lower a little, but if you were in brisk walk, not by much. And secondly... even if you stood still for the walk bit... 8 running and then another 8 running... but that second 8 would have been harder, so I’d say equivalent to 18 running.
In all ways that an established runner would view those 2 workouts they’re similar. If anything the intervals are harder. Of course, you’re on the way to being an established runner and so looking at it with rookie eyes and seeing 8 against 20... which would be a huge leap.
Many runners find the 20 easier than the run before. All you have to do is relax, believe and run at a comfortable pace... you can do it.
For me it was a very emotional run... I’d never run 20 non stop in my life before... I also knew in that moment that I could run 30. I look back at week 5 and smile, it’s an amazing week.
Enjoy that run, you’ll be surprised how awesome you really are.
That is such a genius way of explaining it!! Where were you when I did my W5R3? 😂 Steve: you’ll do just fine, keep it nice and slow, and just enjoy it. The programme really does work, and gives you nothing you can’t handle. Hope your run goes brilliantly!
My pleasure! I vividly remember my elation at completing my W5R3, it’s a pivotal point of C25K obviously, but not in a bad way, I think it’s designed to encourage you that you’re better than you think. You are! Go for it
Congratulations, I knew you would. Huge well done to you. Now go and enjoy that glow and be careful going through doors because your grin may be too wide you just ran for 20 minutes!!!
Thank you so much for this, I am about to move onto W5 and I was that nervous about the "leap" to 20 mins that I actually repeated W4 to try and make sure I was ready. This explanation is really helpful, based on what you're already doing it's not a big a jump as you think when you first see it. Feel alot more confident about R3 now!!!! 👍
Great idea doing W4 again - that’s the best thing if you do feel unsure but don’t let any concerns take over - you’ll be surprised at what you can do - I was - in fact I have now completed W6 which is 25 minutes in R3 with no concern
I felt exactly the same as you when I started W5 and saw what R3 entailed but I read the experiences of people on here who had passed W5 and I put my positive head on. And I really enjoyed that run, it proved that I could definitely trust the programme and if I could trust it, then I could graduate it - and you will too! UnfitNoMore is absolutely right about having already put in the effort needed to cover the time - the rest is in your head. I definitely find it easier to run straight through than run-walk-run-walk.
Just see how you go: the plan prepares you for this and if you keep your pace slow you will probably surprise yourself. I have to say I surprised myself weekly until about week 8 when I realised I could do it! Good luck 👍
I just managed it so it's worth giving it a go - see how you feel at the 15 minute mark, you may be actually better than you expected - I was surprised at how relatively good it felt
We'll have a group 'virtual' celebration when we achieve it - I think that's three of us so far on Friday and one on Sunday - love the feeling of encouragement and support here !
Went really well once I had started and stopped worrying about not doing it I actually found it ok. Kept going past the 20 min as felt so good and ran a little longer to a point on the horizon I had in mind! Looking forward to week 6 now
I looked at it and thought 'no way' and then when Michael said near the start something along the lines of you CAN do this, everything you've done so far has prepared you, trust in the programme, I suddenly felt confident -and I did it! And I've just completed week 7 so I'm living proof it can be done! That 'week 5 run 3 completed' feeling of euphoria is one to savour so go for it and believe in yourself.
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 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.
What I have also found is that on the longer continuous runs of week 5 my heart rate does increase but then settles at a high but steady rate and seem to stay there.... it levels out at about 149bpm but doesn't go any higher and recovers really quickly when I slow down a bit.
This run is one of the highlights of C25K. If you check out earlier posts from some graduates (or about-to-be graduates), you will see excited, happy people realising for the first time they really can complete the programme. It is a truly wonderful feeling.
As everyone has said, just take it really slowly. Slower than usual. You are running a little longer (even though the aerobic activity is a minute less) so it makes sense you need to slow your pace down to allow yourself to adjust. Make sure you are breathing really easily and wait for that magic moment when you realise you have found a rhythm and can just... keep going.
You don’t have the bother of adjusting your pace and breathing in different sections; you can just relax into it.
Good luck Steve! I started week 5 last night so I’m the same boat as you.... I guess we have to make the leap to running non stop at some point right? Let us know how you get on
Try not too overthink it. It's not as bad as it seems as your body has been prepared for this run by the previous runs in the programme. If you've done all the other runs then you can do this one. The only thing you need to do now is convince your brain you can do this and have a plan for kicking those pesky gremlins out the way if they decide to tell you otherwise.
Just take it slow and steady and you'll have this one cracked. The feeling is brilliant afterwards, so well worth persevering.
I just did this last night and felt as you did!!! I managed it. It was hard but Michael Johnston keeps you going -I just kept going and resisted the urge to stop - which lessened after getting half way through ......one more song was how I did it. If I can I tend to think anyone can!! Good luck 😉
Done - thanks for the idea of 'one more song' - listening to one of my current favourite albums actually eliminated all thoughts of time as it really was just song after song - just need to find a way of securing the earphones now lol
The way I think about it is that you can easily walk 20 mins but to run 20 mins seems too much however you just need to find the speed point somewhere in the middle where it’s comfortable. Everyone’s is different but it’s definitely there.
Managed to complete W5R3 - feeling good (well mentally good, physically sore)
The issue for me was not the cardio-pulmonary fitness as that was fine - was breathing ok at the end - but physical limitations of old sporting injuries to my knees (now aching and saying hello) and issues with calves getting really tight - so more a question of pushing through the pain.
Really grateful for the music tip - that provided a great distraction and offered a different focus
Good luck to all who are doing this later today and at the weekend
Just worked out that my 20 minutes equated to 2.9 km which actually is quite surprising - extending that straight line would give me around 4.5K for 30 minutes so I'm pretty surprised by that - all feeling positive right now !
Brilliant! Ice and stretching will have e to become your friends with those knees. Stretch and strengthen glutes too if you can: it definitely helps! Enjoy the warm glow of completing the run 👍
I found a few years back that extensive gym work on a bike but mostly on an elliptical cross trainer built up the leg muscles to support the knees and they were much better - otherwise I worship at the alter of voltarol - so I’m hoping running will do the same - the knees ache now but time should improve that - the calves are probably not helped by the hereditary varicose veins but also hoping that the running will cause those to open up a little and improve the blood flow - otherwise stretching it is 😊
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you just ran for 20 minutes!!!
Daunted by week 5
Week 5 done!
Going into Week 5
Week 5 run 3 
End of week 5 looms
