W5R3 Completed Again!

[StatusBaby]

For those who don't know my history I started the programme in November and completed W5R3 the first time back on New Years Eve. I got as far as W7R2 but I'd been ill over Xmas with what transpired to be a hernia and was out of action for 3 weeks in January, starting again in February and completing W5R3 on the 18th. After a hernia operation and a 5 week break I was back at it again at the beginning of April and today completed W5R3 successfully for the 3rd time! Hopefully I'll have no further issues and will be set to graduate around the middle of May.

So - I think I'm more qualified than many to give advice on W5R3 as I know this is a run that worries many - indeed it was facing this run the first time back in December that made me seek advice which I gratefully found upon joining this group.

Most of my advice is gathered from others on this website - whom I thank - here goes for those facing W5R3 for the first time:

-> Trust the programme - it has been designed by experts and thousands have completed it

-> If you have done all of the preceding runs you're body is ready and capable for W5R3

-> The biggest challenge of W5R3 is in your head - after all W1R1 doesn't seem that long ago and now you're expected to run for 20 minutes! Remember trust the programme - you can do this

-> This is not a normal run - don't pretend it is - to give yourself every chance of success prepare well - drink plenty of water beforehand - make sure you have your most comfortable clothes - take a little extra time to check your laces etc.

-> Try to have something to concentrate on - that book you're reading - or maybe an e-book you're listening to, that film you saw, or that party you're going to at the weekend or that pest of a boss who's been bothering you all week - and actively encourage your mind to drift

-> Start slow - this is easy for me as I only have one speed - and that's very slow! But it can't be emphasised enough - you aren't going to win any prizes for speed - this is all about duration. Your trainer will notify you at 5, 10, 15 and 18 minute intervals - if you feel you've still got some left in the tank then speed up at the 15 or 18 minute mark.

Good luck - and remember that if you fail W5R3 at the first attempt you are in very good company - don't give up - take a day off and then try again.

[Bunnyrunner Graduate]

Great advice and great determination from yourself 👏

I’m on week 8 r3 and would love just to run 20mins. It seemed frightening on week 5 but now I wouldn’t think twice about it. I would agree, stick to the plan and don’t be afraid to have an extra days rest if you need it.