W5R3

[Spain5k]

Is there any information about why W5R3 is for 20 mins?

I'd just like to understand why the programme goes from 8 mins of solid running to 20 and then back down to 8 mins maximum solid running on W6R1

Thanks

[IannodaTruffe Mentor]

The programme goes from 16 minutes of running plus 5 minutes of brisk walking......total 21 minutes to a 20 minute run........it is the shortest workout since W3.

All explained here healthunlocked.com/couchto5...

W6R1 is the longest workout in the plan up to that point and is probably the one that catches out more people than any other. It is continuing the steady overall increase, while keeping the 20 minutes run duration of the previous session.

[Spain5k in reply to IannodaTruffe]

Yes, I read that which you referenced in an earlier reply. I'm wondering about the reasoning behind the differences, quite large differences for a novice, between the minutes of solid running, not the overall length of the workout.

I see that it's the shortest workout in total length since W3, but previous to W5R3 the longest time that we are running for, without a break is 8mins. There is 12mins of unbroken running difference between W5R2 and W5R3. In previous weeks the increments are .5, 1.5 and so on. We are told that it's best to have one day's rest between 1 run and another, so in 2 days we go from running 8 mins in a row to 20 mins in a row, a difference of 12 mins.

I was just wondering why that is. I suppose there's some logic behind it and I'm curious to know!

[IannodaTruffe Mentor in reply to Spain5k]

As explained in my post it is the total workout duration that needs to be taken into account.........you would not be prepared for twenty minutes if you had only run for eight minutes prior to that, but you haven't you have run for sixteen minutes in two intervals separated by five minutes of brisk walking, which are only marginally less strenuous than the running, a total of twenty one minutes.

[Spain5k in reply to IannodaTruffe]

Yup exactly, sixteen minutes in two intervals, not 16 mins in a row, so a difference of 12mins running in a row between W5R2 and W5R3, which is not a marginal difference (for me anyway!)

Just wondered if anyone knew why the programme is constructed in this way.

Thanks

[FreedomToRun Graduate in reply to Spain5k]

It works. It is still my best run of the programme. The W5R2 had a walk interval but you’re still moving and at a fairly good walking pace - so not such a leap up for W5R3 and 1 minute less moving time! I found going back to intervals in W6 much more difficult. But it starts to get longer moving time to prepare you for graduation. Enjoy it!

[StarkeyGo Graduate in reply to IannodaTruffe]

TBF, I don't do a brisk walk sometimes I just walk. If I'm going to catch my breath I sometimes need to just walk.