W5 R3 - Really C25K!!!

[Loumb82]

So I have been repeating each week twice to really feel ready for the next week so although I am on week 5.... technically I should have completed the 9 weeks. However, runs 1 and 2 for week 5 went well so I was thinking I might go for week 6 instead of repeating week 5. Thatnwas until I saw r3..... 20 mins of running?!! Nope.

So I have repeated Runs 1 and 2 and I am going to go for Run 3 tomorrow....... any tips, advice, encouragement from runners that had the same thoughts as I but have now completed the run would be hugely appreciated.....! I don’t want to not complete it and have my confidence knocked

[E27M14 Graduate]

Take it slowly, if you start to feel like you might not be able to do it then slow down, and then slow down a bit more. Honestly, this plan is amazing and has turned so many of us really unfit people into runners. Trust in the plan, it works. If you have completed all of the previous runs you will be able to do it, just take it really slow. Once you have done it there is no need to repeat, move on to the next run and have faith in yourself. You can do this.

Looking forward to seeing your post after you complete it, W5R3 is such an amazing high!! Good luck, and try to enjoy it.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and I recommend that you check the link to the post about mental approach.

In respect of W5 just relax and read this healthunlocked.com/couchto5...

You can do this.

[MarkyD Graduate]

Amazing isn't it? In a program that gets you off the couch and running for 30 minutes, at some point you have to run for 20 minutes. That run is W5r3. You'll be fine, you have been training for this during the last 14 runs. Everyone says "I'm worried about W5r3" and then posts "I did it!!".

[Loumb82 Graduate in reply to MarkyD]

Of course I expected to run for 20 mins! My point of the post is how unexpected it felt when the first 2 runs of week 5 were 5 and 8 mins.... it just felt like a big jump. I definitely wasn’t expecting to complete the C25K programme without having to run for 20mins.

[MarkyD Graduate in reply to Loumb82]

W5r2 is 8+5+8 run/walk/run and so you are active for 21 minutes. W5r3 is 20 minutes running, and so is actually shorter, and so it is not a big jump.

Too often our heads tell us that the walking break is a rest. Actually it is a brisk walk and the intention is to let our heart-rate recover before the next 8 minute run. If you start W5r3 running extra slowly you can manage your heart-rate so that you don't need the 5 minute brisk walk.

And W5r3 is all about mind games... it is the first time that you've run for this duration. Your legs won't get tired, your feet will feel ok. It will just be the gremlins in your head whispering "you can't do this". You might feel tired and out of energy - that is your heart-rate being elevated for 20 minutes, but just slow down some more and keep running.

I found it helpful to spot an object about 50 meters away - a lamp-post, or a shadow across the road and run to that. I told myself that I would then slow down a little when I got there. Then I would spot another object, and run to that. In doing so, I broke the run down into manageable chunks ("I have to get to that driveway") instead of "Whoaw! 20 minutes, how long left???").

You can definitely do this. Just look at all the other W5r3 posts on this forum.

[Jell6 Graduate]

You are twice as ready as I was for week 5!

Don't doubt yourself (or the programme).

My motto....Only repeat what you don't complete"

Good luck 😊🤩

[DiscoRunner Graduate]

You are ready for this just- nice and slow (see the Japanese slow jogging technique film on youtube). It’s not as big a jump as you think. We all felt alarm at this point and we all did it. You can too!

[Elfe5 Graduate]

Many people think “eeek” about those 20 mins & then go out & manage fine. Just go really slow and gentle. 😀 Run at a pace that feels as if you could go faster. I found it helpful to break up the time into small chunks in my mind. Some people find it helpful to use 4 music tracks of about 5 mins. You can do it - the program really works! 😄

[Jaguar1965]

Hi Loumn82- I've been where you are and trust me with all the extra you've been doing you'll be fine- the 20 mins in a mental battle, not so much physical- so believe you can do it is the trick- trust me your body can now you've built up stamina- go for it