Hi all,
I did W4R3 today and was feeling pretty tired by the end but I think that's because I had gone a little faster than my previous runs without realising. I have just had a look at W5.. W5R1 looks okay as I can manage 5 minutes (although it's very tiring), I can probably just about manage W5R2 8 minutes if I go very very slowly.. but run 3??? I find 5 minutes exhausting so I honestly don't see how i'm going to manage 20 minutes without stopping in a week.
Any advice..?
Run 3 of week 5????, the program has prepared you for it, take that run slow and steady, after you complete it you will be very proud of yourself, a little tip that I advise people about, don't look ahead at future weeks or runs, wait for the instructions from your coach before you run, good luck, especially for run 3 of week 5
Well done on your progress.
You are making the mistake that most people make and think that you have only run for 5 minutes.........look cumulatively and in your last workout you ran for 16 minutes and brisk walked for 5:30 mins......total 21 minutes.
This post breaks it all down for you healthunlocked.com/couchto5...
If you don't believe all this, then do a search for W5R3 and you will find scores of posts just like yours, but also an equal number from people saying how amazed they are that they have just run for twenty minutes.
Trust the plan........it works.
Thanks so much, I’ll keep this in mind ☺️
I am in the same boat having just completed week 4 too. I used to run regularly a few years ago and remember that once you can run for about 10 mins then your body conditions itself for for longer runs so even though it seems a lot it isn’t really. Make sure you cannot see the time when you run and you will be surprised how quickly it goes.
Congratulations on your progress!! I certainly hope so, I’ll keep this in mind ☺️
As Iannoda says, many of us have been there. The answer is always the same. Run really really slowly..shorten your stride if need be, just keep going at your slowest pace for the allotted time...you are ready for this! 😊
Thanks so much!! ☺️
HI Emily
You find 5 minutes exhausting?? How does your breathing sound & feel like after 5 minutes? You must be sprinting!
S L O W D O W N !
Try this:
youtube.com/watch?v=9L2b2kh...
or this:
youtube.com/watch?v=kQ5wQ5N...
Week 5 is ace! Week 4 was the hard bit to be honest. Week 4 sees the biggest increase in the whole program from 9 minutes in Week 3 to a whopping 16 minutes in Week 4 - that's a 75% increase.
W4R3 = 16 minutes
W5R1 = 15 minutes
W5R2 = 16 minutes
W5R3 = 20 minutes
So no problem 
Remember:
- every run you do prepares you for the next one
- the body is ready but the mind is not - C25K is a mental test! The body is more than capable.
Have a read of this I wrote about W5R3 here:
healthunlocked.com/couchto5...
and here:
healthunlocked.com/couchto5...
Good luck! Not that you need it
John
Yes I find 5 mins quite exhausting. By the end I am very out of breath even though I am going very very slowly. I found week 1 hard when I first started - I’m just very unfit. I have obviously made improvements to make it through week 4, but that doesn’t mean I don’t find each run a big challenge
OK, so have a have a look at those video I posted - especially the Japanese Slow Jogging one. You've done really well to get through Week 4 and your fitness will have improved a LOT from W1R1 ... take heart and confidence from that!
Good luck!
Thank you so much for those videos. I think you are right and that I’ve been going way too fast without realising 😂 I have just done W5R1 and slowed it down massively - 5 minutes really wasn’t too difficult and I am so much less tired at the end 😁
You see?? And for a beginner it becomes so much enjoyable and you have confidence to look forward without fear. So many *think* they're going slow enough, when in fact they aren't. And it's always the breathing that's the indicator and best test of the amount of effort you're putting in. Don't ignore your breathing!
Carry on and enjoy!
PS Aim to finish each session feeling like you could have carried on - that's the perfect pace.
Don't overthink it, just take it one session at a time!
It's such a mental game; you're looking ahead and preparing to fail. Just set out each time and listen to the coach.
You CAN do this. There is nothing stopping you other than your own mind. Keep it slow and steady and you'll be just fine.
When you do get to W5R3, you're going to be buzzing so much when you make it through! Don't Rob yourself of that joy before you're even there 😘
You can do this. I'm completing the plan for the second time and I've felt just like you on both occasions! I ran in the evening when there were less people to see me as I felt self conscious, and I didn't have to dodge people then. Listen to an audio story or your favourite music and just focus a few feet ahead. You will do it! I remember when I finished it the first time standing on the pavement and doing a little dance! I must have looked mad! This time around I walked home grinning like the Cheshire cat! It really is mental as others have said. You can do this!
Thanks so much!! Really appreciate the encouragement 😁
Week 5 Run 3
Week 5 Run 1
Week 5 fear!
Just completed run 3 of week 5 😁
Week 5 run 2
