So last night I completed run 1 of week 5 and found it okay. At the end of the first 5 minute run I felt I could do more which was a comfort (despite two ‘proper running types’ overtaking me which made me feel a bit rubbish 😕 especially as I usually see no one but dog walkers. It felt a bit like someone was invading my happy little quiet running space - anyone else relate?!) Anyway.... I feel like run 2 is achievable but run 3?!!! 20 MINUTES??!!! Can that be right?! Is it really doable?
I know I’ve come a long way from where I started as I’ve never run before in my life but it seems like such a big jump! I’ve now run every other day since starting this without having to re do any runs and I am worried I will feel like a failure if I can’t do it on the first try 😢 silly I know! Any tips for approaching this run when I get there?!
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WillRunForWine
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I had someone overtake me a few weeks ago and felt a bit like you I suspect. However on week 7 it occurred to me that Jo suggests trying to speed up for the last minute and perhaps that’s all they were doing!? Try to just focus on your own journey. You’re doing brilliantly to make it this far. Every week I start thinking I can’t do this and then I do it! You will too. 💪
I know it looks terrifying, but take it slowly and trust the programme. For me and for many of us it is the best, most satisfying run of the whole C25K process - you'll be fine!
I felt exactly the same when I saw the 20 minute run come up but trust the plan it really works and when you finish the 20 minutes the sense of achievement you will have will make it all worthwhile 😊 good luck you are well on your way to being a ‘runner’🏃♀️ 🏃♀️
Listen to IannodaTruffe . Tim has an FAQ to address this most common question about C25K.
My view is similar...
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. Whilst you have inexperience, the walking sections manage your heart-rate.
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 or wrong: you have nothing to worry about. Simply start off slower than you've run before. Running slowly from the start is the technique to manage your heart rate now that you have more experience and don't need the program to modulate your effort.
This was such a helpful read, thank you so much! I am pleased to say I conquered this run on Monday on my first try!! I am so proud and trusting the programme really works!
Go slowly! Can’t stress that enough, take it nice and easy so you don’t wear yourself out at the beginning and you can do this! All the usual things that you’ll know by now apply too, drink plenty of water every day, eat sensibility, and get a enough sleep. Have a read of the link IannodaTruffle has posted, that helped me a lot.
Fear of feeling like a failure if you can’t do it isn’t a silly worry, I had the same worry and I’m sure lots of other people have thought the same. Could you try to think about it another way, for example if your friend was doing C25k and they couldn’t finish a 20 minute run, would you think of them as a failure? I’m guessing not! Be kind to yourself, you have come so far already. So many posts about this run on the forum are from people who are so amazed they could to this run when they thought they couldn’t. So you can too! Good luck!!
Don't worry too much about being overtaken. We all run at different speeds. My local parkrun if a two lap affair and I'm regularly lapped by people who are finishing their run just as I'm completing my first lap. It happens and the only person judging is ourselves.
You've done what so many of us did (me included) and looked ahead and gone "You what?" (or possibly something stronger).
As IannodaTruffe's post says, when you look at it broken down, it does put it into perspective.
It is very much a landmark one though. One that I think many of us dread when we first see it and are then pleasantly surprised once we completed it.
Trust in the plan, it has prepared you for this, and just be slow and steady, don't be tempted to go too fast and you will be fine.
Looking forward to reading your "Cant believe I completed W5R3!" post when it happens...
Yesss!! I’m so happy you did it!! Well done! 🥳 I’m glad that I could help. That’s a milestone run and I hope it’s shown you how much you’re capable of doing 💪
That means it is (or was) your last interval run today? I was looking forward to the longer runs that come at the end of week 6 and onwards, never thought I would until after week 5 run 3! Hope you enjoy them too
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W9r3 I did it, I did it, yeah, yeah,yeah!!!!!!! :) :) :)
Wk5 R1
Wk5 here I come.....
Wk5 R2....I did it!!!!
I just DID IT! (Wk5/3)
