Week 5 run 3

[Kyliem]

Hi, I’m really enjoying doing the couch to 5k app. If anyone knew me there would never expect to see me run! As I never even knew how to run! Lol. I’m now on week 5 run 3 and I’ve really surprised myself. Tomorrow will be my first long run. I need to walk 5 mins, run 20 mins and then walk 5 mins. How did other people find this? I’ve never ran for 20 mins solid in my life. And I’m hoping I can complete it 🏃🏼‍♀️

[GoGo_JoJo Graduate]

It's probably the most talked about run discussed here. You CAN do it. Just trust the programme and believe in yourself.

You will be buzzing and grinning like a 5 year old on sugar when you complete it. 😁😉👍

[Kyliem Graduate in reply to GoGo_JoJo]

Haha. Thank you. It’s a big jump because even when you run for 8 mins you have a 5 min break. I’ve got a spa afternoon on Sunday which I think will come in handy after my run tomorrow 😂😂

[GoGo_JoJo Graduate in reply to Kyliem]

Yep... I know. I thought the same... but it's all doable. And the buzz is great 👍😁

[Christrfc Graduate]

It will be fine, all the other runs you have completed so far will mean you are ready for it. I actually enjoyed running for the full 20 mins and found it better than the start / stop of the other runs. Just go slowly and keep going. Good luck!

[Kyliem Graduate in reply to Christrfc]

Thanks. I do find the breaks a bit long sometimes. So I’m being positive and think I can do it.

[Oldgirlruns Graduate]

I couldn’t believe I was doing it. I concentrated on the five minute sections and told myself ‘it’s only 5 minutes, I can do this’ and when I was in the third period, I just decided I was going to!’ Fabulous feeling at the end when you realist you just ran for 20 minutes non stop!! Take it slow and you’ll be fine!

[MarkyD Graduate]

See the problem?? You keep referring to the walking sections as "breaks" and then wonder how you are going to run for 20 minutes without a break.

The walking sections in C25K are not breaks. They are inserted in the runs to allow your heart-rate to recover in preparation for the next run. Now that you will be running for 20 minutes you need to adjust your running pace to manage your heart-rate, instead of walking. Simply start the run a a deliberate slow pace - slower that normal. After 5-10 minutes your body will have entered its natural running pace and time will fly past. If you start to get tired, simply slow down. You can certainly run for 20 minutes, but the doubt is all in your head.

[Kyliem Graduate in reply to MarkyD]

Thanks. That makes sense. I know the doubt are in my head and I know I can do it.