the dread 20 minute run

[cornishgirl54]

I hadn't realised what a difference running slowly makes. I've read lots of posts that tell me to run slowly, I've looked at articles online that say the same thing - but I hadn't genuinely applied it to what I was going. I'd heard the advice but I wasn't really listening properly! This morning - going out to repeat my week 5 run 2, as I do all the runs twice to make sure I can (slightly obsessive I know!) - I went really slowly and, when I got to 8 minutes, I thought I was Ok to carry on so I did the 20 minute run without stopping and without the build up of dread that I would have felt if I'd gone out intending to run for 20 minutes. I wish I'd really understood the advice about slow running in the earlier weeks.

[IannodaTruffe Mentor]

It is quite simple really..............a 5000m runner does not run at the same pace as a 100m runner.

Also the slow pace builds stamina and the solid aerobic base required to run harder and longer.

Getting this message onboard is an epiphany for many.

[cornishgirl54 Graduate in reply to IannodaTruffe]

It's a revelation for me. I think the thing that made me realise I was trying to go too fast was the point about only going at a speed that allows you to hold a conversation with someone. When I adjusted to that speed it all fell into place.

[olderrunner Graduate]

It's surprising what a difference slowing it right down it makes. Was really struggling with w4 but as soon as I slowed it down to snail pace, I cracked it! Well done for doing the 20 minute run, just done that this morning as well. On to W6 now. Good luck.

[cornishgirl54 Graduate in reply to olderrunner]

Thank you and well done you for doing the 20 minute run. For me, the 20 minutes is a big psychological milestone. I'm relieved that I managed it and didn't fall in a heap. I'm also much less apprehensive about going out again now that I've really understood the slow running thing. Having said, I realise pride goes before a fall! I may fall in a heap next time!

[LeeU Graduate]

Week 5 run 3 is psychological, there is a mental barrier where your head sees the 20 minute thing and you auto self-doubt kicks in, I can't run for 20 minutes, this is too much of a jump from 8 minutes of running.

Congrats, the rest of the program is now there for you to complete, you know you can run for 20 minutes, just keep telling yourself the following:

If I can run for 20 minutes, I can run for 25,

If I can run for 25 minutes, I can run for 28,

If I can run for 28 minutes, I can run for 30.

[cornishgirl54 Graduate in reply to LeeU]

Thank you. This is such a supportive forum, there's no way I would have got this far without everyone being so kind.

[LeeU Graduate in reply to cornishgirl54]

I've started this program about 4-5 times, I've already completed it twice and even got my 60 minute badge over on the B210K forum.

NONE of this would have been possible without the people on here. When you go out of the door or jump on the treadmill, whichever you do, you may think you are alone but you aren't.

I've worked in IT for over 25 years, I've been on more forums than most people ever will do in 50 years but this one is the best one I've every been on, everybody shares and everybody helps.

We just need to put this into practice across the rest of life.

[cornishgirl54 Graduate]

It is very supportive and it seems particularly important at the moment when life is pretty tough for everyone. Where I run, I'm sure there are lots of people who are running for the first time and I would be fascinated to know how many of them are on the c25k programme. I wonder if there's been a big increase in the number of people registering for c25k since the middle of March.

[John_W Graduate Ambassador]

just keep watching this to remind yourself:

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

[cornishgirl54 Graduate]

I think it's a great clip. I'd seen it a couple of days ago and was inspired to go a lot more slowly as a result- which is how I ended up doing the 20 minute run without meaning to! I'll keep watching it to remind myself.