W5R3

[I_can]

Hi!. I just completed W5R2 and I am a bit concerned about next run as I cannot see myself running 20mins 😓. Do you have any advice?

[Carowood]

Take it very very slow and you will be fine!

Good luck and enjoy?

[IannodaTruffe Mentor]

You can do it and you will do it.

If you doubt me then do a search for W5R3 posts and you will find scores of them just like yours and an equal number, normally containing the phrase "I would never have believed I could do this.."

This breakdown of W5 may help healthunlocked.com/couchto5...

If you have not yet read the guide to the plan healthunlocked.com/couchto5... you will find it full of tips.

You can do this, if you believe you can.

[Clairecandothis Graduate in reply to IannodaTruffe]

I still remember your advice now.... your positivity and positive mindset mantras have taken me through some tough runs! I'll be thinking of this during my Marathon too!

[I_can in reply to IannodaTruffe]

Thank you for always being positive and encourage all of us to do this.

I am always thinking ahead in a negative way but I WANT to do this!

[Clairecandothis Graduate]

Set out with the mindset that you are not stopping. It doesn't matter about how slowly you go, just know you will keep going. That was my mantra from the start of 0to5k with each run and it still is now when I'm running 10k +. The sense of pride you will feel too as you succeed is amazing. You will do it. It's hard to believe I remember but you will and you will love it!

[I_can in reply to Clairecandothis]

Thanks!! I will definitely go for it!!

[Buddy34 Graduate]

Dont worry you have done all the practice you need for your next run just take it really slow you can do this 😊

[ButtercupKid Graduate]

If it hurts, slow down. If it still hurts, slow down again. You are ready and you can do this. We’re all here cheering you on x

[I_can in reply to ButtercupKid]

Thanks so much!!. All the comments I get in here are always very helpful and encourage me to go in and not giving up

[ButtercupKid Graduate in reply to I_can]

I’d never have made it through without this forum ! Happy running 😀

[Floraposte Graduate]

I remember thinking exactly that - but follow all the advice here and you can do it! I graduated before Christmas and have run 2-3 times a week since - 5k or sometimes more. It’s so worth it!

[Lindylou16 Graduate]

Hi, I remember feeling like that and wondering how the heck I could run for 20 minutes without a break. Well, I did it and so can you. It’s all about your mindset as you’ve done all the training you need to achieve the level of stamina required. Just start slow and, if it helps, break the time down into 5 minute segments. You know you can run for 5 minutes so stay positive and you’ll surprise yourself.

[I_can in reply to Lindylou16]

Looking forward to this!. I am always scared of the next level and this time was 20 mins ... but I will go for it!

[Dazeydog Graduate]

Just go slowly, as slowly as you need to be able to breathe easily. . And you'll make it, I promise. 👍🏃‍♀️ Good luck.

[Katiepops Graduate]

Advice is - don’t worry about It! Silly statement, everybody does. We’ve all been on here panicking about the infamous w5r3. It’s really ok. It seems impossible now, but if you’ve done the plan so far, you’re ready. Once you’re out the other side, you are a runner! So really the advice should be - believe in yourself, you can do it.

Come back and tell us how it went so we can all celebrate with you!🏃‍♀️🏃‍♀️😊

[I_can in reply to Katiepops]

Thanks a lot!!. It helps a lot when you all tell me that I can do it!. I will let you know

[limberlou Graduate]

I just called it 4 x 5 mins. So you run the first 5 mins ( and start off slow too) and then you think that’s a quarter way there and then you do the next 5 mins and you’re halfway and by the time you think this you have less than half your run left and then I turned round and ran back towards the start and after the next 5 mins I’d only got 5 mins left and I knew the finish was in sight.

Also see if you can do the 5 mins in less than 2 tracks in the podcast or count your steps and see how many you take before you have done the 5 mins ...then count how many to next lamppost ...or how many red cars you see...( it takes your mind off things).

You’ll be amazed how you CAN do it. And you’ll go round on a real high all day. We all felt the same!!!

Good luck!!

[I_can in reply to limberlou]

Thanks so much!! That’s a good tip! Get distracted with something else so my mind is not just thinking that I am tired 😊

[limberlou Graduate in reply to I_can]

When we first started I used to run with my daughter and she used to do allsorts to distract me - she’d say “we’re running for 20 mins and we have done 1.2k so far in 10mins how far will we have run by the end of 20 mins ?

So how many miles is that? “

“So how far would we run in 30 mins? “

“How many miles is that then. ? “

And I’d be going “1k is 0.62 of a mile , so we’ve done... and that leaves ... oh no hang on I’m doing it the wrong way....”

And I’d be so busy trying to figure it out it would pass quickly. Mind you she used to sneakily start going faster knowing I’d keep up with her and I always found my times would be faster when I ran with her. We’d finish and I’d say “ wow that felt like a struggle “ and she’d say “ yeah I sped up from 8 min/km to 7.30 min/km.”

Sneaky little git!! However I’m still running over a year later and she hasn’t run since last June..

[I_can in reply to limberlou]

Well done!! I always thought running was not for me but I decided to give it a try. It is becoming something personal, not just because it is good for me 😊. Tomorrow is my 20 minutes run and I am thinking of things to distract me 😉. Thanks a lot!

[JaoJao]

Hey don’t be nervous, if you’ve got this far in the programme it means your body is ready.

If you read the faq article Week 5 Myths it is so valuable and will reassure you!

Also another article on Positivity is a good read too.

This run is the most dreaded run on the forum and it need not be at all, it is a game changer run!

Please do come back and let us know of your progress.

Reward yourself with two rest days when you complete W5R3, that’s what I did 😁

[I_can in reply to JaoJao]

Thanks!!! Reading all your comment makes me believe that it is possible!!

[I_can]

I made it!!!!! Thanks for your support! You made me believe I can! And I did!

[Jerichomile Graduate in reply to I_can]

Yeah !!! You DID IT......congratulations 🎉👏👏👏

[Toastedteacake1]

Well done, I don’t think I’ll be able to do 20 minutes, I did manage r1 w3 tonight which was 3 minutes I’m amazed at that so your 20 mins is incredible 👏🏻👏🏻👏🏻

[I_can in reply to Toastedteacake1]

I know exactly how you feel!. When I did week 1, I thought running 3 minutes was the maximum I could do. But then you go to another week and you think that 5 minutes is your limit and you keep going like that.

If I managed to run 20mins today, you can do it as well!!! Never give up !

[Katiepops Graduate in reply to Toastedteacake1]

Don’t worry or look too far ahead. When you get to w3, you’ll be ready! W3r5 is the bogey man of C25K. Once it’s done, you’ll believe you can do 5k.

W1r1-3, I nicked running seconds and added them into the walk phases so I didn’t have to run so much! I never thought I could do it, now I’m marathon training. Seriously, if a 57 year old ex-smoker who started last year can, you can. Keep going, enjoy it (that’s the key) and good luck.🏃‍♀️😊

[JaoJao]

Definitely read the Week 5 Myths article posted by Truffe!!!!

[I_can in reply to JaoJao]

How do I find it?

[I_can in reply to I_can]

I found it now! Thanks!!

[emmat7]

Tale it slow and I did it on the beach or go somewhere you ll be ok believe in the programme and trust the process put some music on if it helps