Advice on pacing for the 20 minute run (W5 R3)

[Becs98]

Hi everyone! I’m still going!! Completed my nemesis Week 4 on Friday and successfully made it through the first Week 5 run yesterday. However, I’m already worrying and overthinking about the big 20 minute run on Friday (no walking and running for a constant 20minutes, how will I cope!) This will without a doubt be the longest I have ever run for without stopping (if all goes smoothly!) My question though, in terms of pacing how would you recommend going about it? Start slower and speed up as time goes on? Do a constant pace for the whole run? Any advice would be greatly appreciated, thank you!

[Sandraj39 Graduate]

First of all - believe! You have followed the program so you are ready! As for pace, take it easy. If it starts to feel tough - drop your pace a little more. This is about time on your feet, not taking on the speedsters! (You can do that after graduation of course!😉) Good luck!👍

[Boabba Graduate]

Yeah, the 20 min run was a big moment for me, and it was definitely more mental than anything, all the advice I've had, and felt has really helped, is to start slow, if you are feeling good then you can speed up towards the end, if you go too fast too soon it is hard to recover. Good luck on the run!

[Hidden]

Hi Becs98.

Don't over think this run. The plan has fully prepared you to run consecutively for 20 minutes.

I'd recommend starting slow at a happy comfortable pace that you feel you will be able to maintain for the duration of the run. That way you will be able to adjust your pace if you feel the need to slow down as your run progresses. If you are still bursting with energy towards the end of the 20 minutes you will have enough left in the tank to speed up for the last minute or so.

Good luck!

[GrandpaSteve]

I think it all comes down to what pace can you maintain without getting out of breath. The runs up to now, especially the 8 mins one, will have given you that experience.

As per Delly-dot, don't over think it - just go out and assume you will be running steadily for a long time. Don't look at your watch and count down - just go at a steady, sustainable pace. Before you know it, Laura, or your chosen trainer, will be telling you its over. Happy days

[ju-ju- Graduate]

I remember this run so well, I even had nightmares about it during the week. How sad is that? My suggestion would be to take it as slowly as possible all the way through.... relax into it, and breathe. I did a there and back as mentally that really helped to know I was on my way back....

[John_W Graduate]

First of all... CONGRATS on completing Week 4! You know that was the hard bit don't you?

Why? Week 4 sees the biggest jump in TOTAL running in the whole program from 9 minutes in Week 3 to a whopping 16 minutes!

By the time you come to W5R3, you'll have 157 minutes of running under you belt. Surely enough to ready your body for a 20 minute jog! W5R1 is a TOTAL of 15 minutes running. W5R2 is 16 minutes, so 20 minutes is perfectly doable, as *thousands* of users here will attest.

Remember my mantra: every run you've done prepares you for the next one, It's very simple but true. As ever with W5R3 worries... it shows the body is ready but the mind is not! Yes, your body has been prepared for this... as it has for every run so far.

Here's something I wrote on W5R3:

healthunlocked.com/couchto5...

and this: healthunlocked.com/couchto5...

W5R3 is a mental test, not a physical one.

As for how to approach it physically, have you tried Japanese Slow Running yet?

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

Or look for "Quick steps: the running shuffle" on YouTube - also v helpful.

Otherwise, aim for a constant pace - so start slowly and STAY slow . You can bin from your head any intention of speeding up, right now!

You'll be fine! Good luck! Not that you need it

John

[Wenderwoo Graduate]

Slow and steady the whole way. There’s no need to speed up at all - that can come later when you’ve finished the plan 👍😁

[Roxdog Graduate]

This run is the most exciting one of the programme because it is the one which brings all the previous runs together.

Go slow and stay slow, unless you have lots of energy left at the end, when you could speed up maybe for a minute. But please don't feel any pressure to do that.

Good luck!