Hi all! I’m a bit of a lurker here and have been reading different posts as I’ve got through the weeks - thank you for all the hints and tips along the way! I’ve just run W5 R1 and I’m not quite sure how I convince myself mentally to get through R3 - it’s the 20 minutes without stopping that I’m struggling to process! (I’m currently thinking about the 8 minutes on Friday...but I’ll get there!). Can someone give me some logic/method behind the madness to help my brain get over it so my body will too?
Loving the journey so far!
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Carrie_1
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That run is a real game changer, when we did it we picked music that we really like and started off really really slowly so we had enough energy to take us to the end. Now almost a year later if we want to go for a long run we pick lovely slow music and start of very gently, we can now run a bit faster but not much but we sure can run for a long time
Enjoy your run once it’s over you will be grinning all day and come back and tell us how you got on. Remember as you run we are all cheering you on
This is a great post, really love the sentiment! Fingers crossed I make it on Sunday! I can’t believe how far I’ve come already - I keep thinking I won’t be able to complete the next week but I get there! I’m sure that’s the same for everyone. Thanks for the support and cheering me on - it’s super appreciated!!!
There is a whole science to this that I can't remember - someone else might give you the full story. However, suffice to say that if you have done all the runs to date then your body is ready for it! This is my favourite run of the programme and I'm sure you'll feel on top of the world when you finish it. Good luck!
Haha, favourite run is a big claim!! I have my fingers and toes crossed I’ll get there! I’ll be super happy if I can complete it...I need to get there first! Thank you for your support!
Scared, terrified, dreading it, can't sleep a wink the night before you run it has been the words used by many runners just before they are due to run, run 3 of week 5 BUT once they have ran it and no person has never not completed it they are so proud of themselves, the program has prepared all the runners of C25K for that run, so once you have completed it you are on your way to be a confident runner. 😊 🏃🏾
The myth buster was exactly why I was looking for! I need my brain to believe before my body will! I’m gonna read that again on Sunday before I set out! Thanks for taking the time to put me at (relative) ease!!
I felt the same as you and that was how I discovered this forum as I actually googled to check it wasn’t a mistake lol. Just take it nice and slowly and you will complete it and feel great afterwards as well.
It’s great to look back and see how far you have come on from week 1.
Haha love that! It’s a bit scary written down I think, I’m hoping it’s easier when powering through! Really want to be able to say I’ve done it so fingers crossed!!
Completed week 5 run 2 this morning, surprisingly I managed it with no major issues!! Feel so positive now, I actually think I can do run 3. Never ever thought I’d be able to get to this point.
Thanks everyone! Really appreciate the support! I have run 2 on Friday and then Run 3 Sunday...hopefully I make it there 💪🏻💪🏻. Everyone’s comments are super helpful - they make you feel like anything is possible! Thank you!!
I'm on W5 R1 tomorrow, and I took a sneaky peak at how the runs change over the week and I was also really shocked at W5, R3. I've decided to plan ahead and have an arsenal of things to look forward to when I get home after completing it - Aloe Vera drink (so refreshing!), Watermelon (again, so refreshing), and a long bath once I've cooled down. I am planning to think about these nice things when I no doubt begin to struggle mentally through the 20 minute challenge.
I may be strange, however when I did c25k first time around, I found the longer runs easier as I could get into a rhythm. It is totally in the head, think of it like walking with a bit of bounce added! I am now doing runs again as stopped running for a while . Good luck, sure you will smash it 😀
I’m starting week 8 and the longer runs are easier because you aren’t waiting for Michael of Jo to tell you it’s over! Just start slow, get some good songs and I find it useful to ‘count in songs’ I’ve got to do 28 minutes tomorrow but I’ve already got my 8 songs lined up. Don’t look at the clock, whatever you do! Good luck. You’ll be fine and you will feel fantastic once you do it!
The logic and method are in the programme, trust it, and staying, literally , one step at a time will get you through it to the point you’ll be surprised when they tell you,”times up”! You really will be smiling all day.....
Well done for getting this far and I'm sure you'll absolutely *crush* W5R2 tomorrow - you don't need luck... just belief. That's all there is to it. Why am I so sure? Because of the fitness you've accumulated in the 13 preceding runs in the last 4 and bit weeks - that's 141 minutes of running in your legs.
Many here will understandably follow the app (without looking forward) and see 20 mins at the end of the W5 and get spooked. But there's no need for that if you (1) look at what you've done to that point (see above) (2) understand how a fitness program like this works (incremental accumulation of fitness) (3) look at the totality of the program (not obvious) and (4) understand that the program is essentially a mental test, not a physical one. (not obvious).
I try to point these things out to many who post about W5R3 with the aim of reassuring them.
Bottom line: W5R3 is a mental test (the biggest aside from W1R1) .
2 mantras for you to consider:
"Every run you do prepares you for the next one."
In other words... the 3 runs you did in Week 1 built enough physical fitness to enable you to complete Week 2. But you didn't know that - no-one explained it to you. And so the TOTAL fitness you've accumulated thanks to Week 1 PLUS Week 2 gives you the fitness to complete Week 3... and so on and so on. *EVERY* run do builds your fitness a little more so that your body is always ready for the next run.
"Your body is ready but your mind less so."
And following on from above.... your body has been prepared as I've outlined... but you don't know it, cos it's not obvious. What *is* obvious to you... is that Week 3 or Week 4 etc looks ..."OMG ARE YOU SERIOUS THERE'S NO WAY I CAN DO THAT" ....
.... that's your brain telling you that. But your body knows different. The program is achievable by the vast majority of people.... I repeat ... the program is not a physical test, but a mental one ... every run, every week is do-able.... but your mind tells you something else.
It's the totality amount of time on your feet for each run (and the totality of the week) that counts - that builds the fitness, not the length of any individual running segment ("8 mins... eek!") during the course of the program.
So... do know that you've actually done the hardest bit by completing Week 4 - the most important week in my opinion? Why? Because its the biggest increase in total running time in the whole program :
W3R3 = 9 mins
then W4R1, R2, R3 = 16 mins (increase of 75%)
W5R2 = 16 mins
then W5R3 = 20 mins (increase of 25% )
Yes, W5R3 is seen as big stepping stone for many but understanding why/how it's achieveable is a worthwhile exercise IMO. The point is that it's the accumulated fitness of 157 minutes of running time (never mind the extra time on your feet with all the walking) that gives you enough stamina to safely complete the 20 minute run.
Finally, to answer your question " Can someone give me some logic/method behind the madness ".
Think about this. The aim is to run continuous for 30 minutes 3 times in Week 9. If go in reverse and count back weeks... at what point in the program would start running continuously and how long for? You *have* to start running continuously at some point in the program before that. You don't need to be a sports scientist to work out that if you set a target of 3x 30 mins in 9 weeks from a base of 'couch' then ... walk/run/walk/run needs to transition at some stage and somewhere in the middle I'd suggest.
I hope that's cleared a few things up for you ... to see the numbers and read a bit more (I know, sorry!) have a look at this:
Thanks everyone for all the encouragement - Week 5 Run 3 completed!! Really happy with that! Now to enjoy the last couple of runs with walking included before running all the way! Thank you again 😊
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Week 5 Run 3 ✅
week 5 run 3
Week 5 run 3
The dreaded week 5 run 3
WEEK 5 RUN 3 COMPLETE!!!😃🥳
