Scared about week 3: Has anyone any tips for... - Couch to 5K

Couch to 5K

134,112 members159,473 posts

Scared about week 3

Litten654 profile image
12 Replies

Has anyone any tips for going from week 2 to week 3? I’ve managed all the 1.5 min runs this week really well (out of breath but not dying) but don’t feel I’m ready to try 3 mins !!

Written by
Litten654 profile image
Litten654
To view profiles and participate in discussions please or .
12 Replies
backintime profile image
backintimeGraduate

Slow and steady and you'll be surprised. The programme is very well thought out. I think I was convinced every week that I couldn't do it and yet here I am.

Take it slow.

Good luck and well done so far

IannodaTruffe profile image
IannodaTruffeMentor

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing..........slow down until you can speak aloud clear ungasping sentences as you run.

I would recommend following the link to the post about mental approach too.

In W3 you run for exactly the same duration as you did in W2 and overall it has the shortest workouts in the entire plan.

Trust the plan, believe in yourself, slow down and enjoy the journey.

You can do this.

Litten654 profile image
Litten654 in reply toIannodaTruffe

Thank you! Is there a help section on posture as you run, as I find I am really tense?

Zippy17726 profile image
Zippy17726 in reply toLitten654

Hi , I too suffer from being really tense in my upper back. I find a couple of things that help a little is imagining a string holding my head up tall and straight, shoulders gently back , and I picture holding something fragile in my hands like baby birds so I don’t run with my fists clenched!

I also always have to be aware of not leaning my head / upper body forwards when either tired or going uphill .

Litten654 profile image
Litten654 in reply toZippy17726

That’s great advice, thank you

philevans68 profile image
philevans68Graduate

Trust the program and believe in yourself. I have felt like that right up to this week; W4. I've just done R2 and although it was hard I knew I could do it as after R1 on Monday I realised that it all works! You know you can do it too as you have completed the first two weeks. Read the link that Iannodatruffe has posted, it really helped me. There is lot of info but it is really worth the time.

Good luck for W3, you've got this!

Dowat profile image
DowatGraduate

I’m sure you’ll be fine as you’re following the program. I know what you mean about being tense as I had/have same thing. If I find myself tensing up, I say to myself. ‘And relax’ then just give the fingers a dangle and wiggle, tell the legs to relax as I run and that usually works. Enjoy your next run. Smile as you go, that’ll help. 🙂

jmd104 profile image
jmd104Graduate

Trust the program and you will surprise yourself. I struggled with the 60 seconds in week run but I’ve just been out and run for 25 minutes solid. Just take it slow and steady, have a look at the Japanese slow jogging videos that a few people have shared on here.

NewRunner4 profile image
NewRunner4Graduate

If you’ve managed the last 2 weeks, you’re ready for week 3. Listen to some good music, follow the instructions and don’t think about it too much. Slow and steady definitely works.

Enjoy! And you can do this.

John_W profile image
John_WGraduate

Litten654 It's very easy and natural to focus on the length of the individual running portions of any particular session- everyone does it!

However, it's much better to look at the TOTAL length of time that you'll be running (or run/walking) for ... and Week 3 see you on your feet for a SHORTER amount of time than in Week 2 - wierd huh?

EXCLUDING the 5 min warm-up and cool-down walks ...

Week 2 - each session saw you run for a total of 9 mins (6x 1.5 mins) and walk for 10 (5x 2 mins) - a TOTAL of 19 minutes

Week 3 -each session saw you run for a total of 9 mins (2x 1.5 mins, 2x 3 mins) and walk for 6 mins (2x 1.5, 1x 3 mins) - a TOTAL of 15 minutes

So your Week 3 'runs' are 4 minutes shorter than Week 2 :-)

What's the problem? ;-)

John

John_W profile image
John_WGraduate

Litten654 apart from that... remember that (and this is one of my C25K mantras) - eeach & every run you do prepares for the next one . SO scared about Week 3? Don't be ... Week 1 prepared you for Week 2. Weeks 1 & 2 prepare you for Week 3 , etc etc.

Keep that in your head and you'll be fine!

Good luck

John

Litten654 profile image
Litten654 in reply toJohn_W

Thank you John, I’m going to reread all these messages before I go out to do the run tomorrow

Not what you're looking for?

You may also like...

Slightly scared about week 5 run 3, help!

Ive just completed week 5 run 2 & although I did finish it without stopping it was so hard! The...
superstaramy profile image

Week 3 run 1 and scared.

Ok so starting week 3 in an hour or so. I'm sooooo worried that this will be too hard I find it ok...
Sazzlex profile image

Worried about week 3 😬

Can anyone for past experience (especially if you’ve done it recently) let me know how hard they...
Mcallime profile image

Nervous about week 3!

Anyone at the end of week 2? I completed 5 runs so far with no problems but by the end of the 90...
Fatfriend81 profile image
Graduate

Week 3.....

So I’ve completed the 3 wk 3 runs, I know I dont have to rush to week 4, but I don’t think there’s...
Beth-monkey profile image
Graduate

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Mummycav profile image
MummycavAdministrator
Annieapple profile image
AnnieappleAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.