W5R3

[cfair]

I don’t understand why there’s such a jump in week 5 from two 8 mins to a full 20 mins with no break - I can’t do it!!

[Jell6 Graduate]

Have you tried?

Don't over think it, it's totally possible.

You are ready for this, the programme really works. You have to get to 30 minutes continuous running in a few weeks, got to start somewhere. 🤩

You can do this!

[Bazza1234 Graduate]

If you try it and find that you can't yet run continuously for 20 minutes - extend the plan by one week and on 3 days of that week reduce the walking time from this weeks 5 minutes walking between 2x8 mins of running . On one day do 2x8 mins with 3 mins walking, then maybe 2x8 mins with 1 min walking - then maybe try running for 16 minutes non-stop There are many ways to creep up on an elephant

[AlMorr Ambassador Graduate]

You can do it, trust the program, you can repeat any runs or week's if you wish to before running run 3 of week 5. Slow and steady is the mantra slogan here on C25K.

[angie31964 Graduate]

I know what you mean! I have just done it this morning and I was very slow. I honestly thought I couldn't do it. But I did. I did find myself a nice gentle downward incline with no obvious hills. You can do it if you have done all the runs so far. It is a mind thing. Download a good podcast to keep you company, because Michael Jordan doesn't say much in the 20 mins 😂

[Zebadee1 Graduate]

Have you tried? I believe everyone feels that way about it, but it is doable. Take it slow and steady and you will do it. The sense of achievement afterwards is exhilarating. Enjoy!

[Oldfloss Administrator Graduate]

Yes you can...hundreds have and hundred will... read this and look forward to the run

healthunlocked.com/couchto5...

There really is nothing to fear... You are ready for this.. slow and steady

[SpeedMaQueen Graduate]

Did you start this programme thinking you could run for 8 minutes? Yet here you are! Trust the programme and give it a go - you’ll surprise yourself. I scared myself reading too far ahead so decided to take each run as it comes and managed to get through- it’s amazing! Have a bit of faith - you have already come a long way 🙂

[grumpyoldgirl Graduate]

You're not the first to think that. Try it, you might surprise yourself, just take it slow 😊

[Beausmum Graduate]

You can do it. I felt exactly the same and I think a lot of others do to, it is a very daunting thought but take off slowly and get a steady pace and try not to think about the end. Good music is also key. You will and you can, you will be surprised. Good luck x

[Rubbishrunner27]

I was scared to do this run too, it just seemed mad to have such a big jump, but I spoke to my sister who had already completed the program and she told me to have faith, that they know what they’re doing, and she was right! Despite my misgivings, I managed it. It’s amazing how much of running is in your head and not in your legs. Keep telling yourself you can do it, don’t rush, and you might surprise yourself. Good luck

[Lifluf]

Oh yes you can. So many of us have thought that. I think the walk in between the two 8 minutes is part of the training. You will manage if you go slowly. Enjoy the feeling when you get to the end.

[MarkyD Graduate]

The reason that 20 minutes seems impossible is all about your body's reaction to an increased, sustained heart rate. Folks run out of energy after 10-15 minutes. All the runs up to W5r3 have walking breaks in them. Really, they are not a break because you are expected to walk briskly. The purpose of the walk is to allow your heart-rate to drop back down to an easier level. For example, W5r2 saw you run for 8 minutes, then walk for 5 minutes, then run for 8 minutes. This is 21 minutes of activity. It's achievable because your heart-rate will be at a peak at the end of the first run, will drop back down during the walk, and then climb back quickly at the start of the second run. It'll climb steadily until the end of the run.

In W5r3, you don't have a walking break to manage your heart-rate. If you just got at it without a plan, then you'll not be able to sustain the full 20 minute run. So how do you manage your heart-rate all on your own for the first time? Simple, Run more slowly. As you start the 20 minute run, deliberately slow down. I know that you are running slowly anyway, but run even slower. This will keep your heart-rate a little lower, and you'll be able to sustain it for a full 20 minutes. W5r3 is actually only 20 minutes of activity compared to the 21 minutes of W5r2. It sounds hard, but if you actively manage your heart-rate (which you'll be doing for the rest of your running career) you'll get through it, I promise.

[Granspeed Graduate]

You can, unless all the rest of us are Superman or Wonder Woman, masquerading as normal people! 😄 Read MarkyD’s post about heart rate if you like scientific explanations (I do 😊), or just believe OldFloss, who knows more about the Plan than any of us ever will. Also look up the YouTube video of Japanese Slow Running Technique. It’s changed many of our minds about how slowly we can run.

One way or another, you will get there. 👏🏼