Thankyou so much to everyone who replied and gave me motivation and advice. I feels elated!! I slowed the pace, turned up the volume, and kept telling myself I could do it...and I did. So blinkin’ proud of myself!!! Anyone else who is having doubts I wholeheartedly recommend looking through everyone’s comments below for great advice and a belief that it’s possible. Thanks again everyone!! 🏃🏾♀️
So it’s the big 20 minute non stop run due up next and I seriously doubting I’ll be able to do it as it just seems like such step up from 8 minutes! I’ve been reading through posts and the elation of people when they have been able to do this run but I can’t help thinking it will be too much. Any advice to get over this mental block would be much appreciated!
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Janef2f
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Have been there and honestly was thinking exactly the same as you. As a non runner, hated it since school days 40 years ago, I am on run 3 week 7 and am amazed at how far I have come.
You CAN do it. Trust in the plan it has prepared your body to achieve this. It is 100% in your mind.
I graduated yesterday, and wk5r3 was more of a mental challenge, so much so that I repeated run2 A LOT, before I felt ready to move on.
But the programme really has prepped you to be able to run it. Just take it slowly and know that you can do it. If you don't, just keep trying (with rest days in between). You will get there, good luck 👍
its honestly not as bad as you'd think. Trust the programme its preparing you for it. Slow your usual pace until about halfway if you feel you've got a little more you can always pick up the pace. But slow and steady will see you through. And really breathe. Enjoy
I remember looking ahead and thinking it was an enormous jump.
It’s all about pacing yourself. Slow down to a gentle jog and do what you can. If you feel good at 10 or 15 mins then you can pick it up a bit if you feel you’re able to.
The sense of achievement at the end is immense.
The start of week 6 goes back to shorter runs, it’s almost as if this is a test to see what we can do.
Focus on how amazing you’ll feel when you’ve done it, it’s not as daunting as you think. And in the words of some motivational bloke on YouTube ‘Don’t quit when you’re tired, quit when your done’ keep saying that to yourself and the best of luck 👍
It's a mental battle not a physical one. I had exactly the same concerns when I did it a couple of weeks ago. But the sense of accomplishment when I completed it was amazing. Trust the program. If you've got this far, you can do it.
I was in your stage last week, was dreading this run and kept on running W5R2 couple of more times ... then jumped on it and made it ! And I share the same notion of the rest- the program DOES work, it’s all about keeping the right pace , the one that won’t wear you down, I intentionally ran slower than I normally would and it worked for me ..
Don’t doubt your ability to do this. Honestly if you get your head in the right place and take your time you will do it. If if gets difficult slow your pace down till the feeling passes. I did it by doing a 10 min fast pace warm up walk instead of 5 and then just plodded on. When you’ve done it once you will realise you can do it and cruise the rest. “You Can Do This” 😊😊
Wow! Thankyou so much everyone for the responses and advice! Believe in the programme, slow my pace (I’m very slow already!) and believe in myself!! Feeling more positive about this now so I’ll let you know how I get on! 🏃🏾♀️
Good luck! I was so stressed about this one but took it very slowly with a running partner too nearly cried with pride at the end. Honestly couldn’t believe it. 100% mental
I'm into week 9 now and trust me i didn't believe I could do the 20 minute run either. I've just turned 63, am overweight but yesterday managed week 9 run 1 - actually managed 32 minutes! I don't think anyone could go much slower than me and i certainly don't do 5k in 30 minutes, more like 3.5.- 4k but I'm concentrating on the time rather than the distance at the moment. You'll do it, like you did with all the previous increases in time. Lets not pretend, it is hard but having had the same doubts as you as please believe me it is possible and it will definitely give you a real boast to carry on with the challenge. Go for it and let us know how you get on.
You can do it, surprisingly its the run after the 20 minutes where you break that catches people out. The programme does work Trust yourself.
Hi, just have faith in yourself. Slow pace, positive thoughts and good hydration the day before and up to your run . It was at this point I stopped checking the weeks ahead and just tackled them as they came up. Best wishes.. Go out and do it xxx 💪 🏃♀️🏃♀️🏃♀️
Hi Jane, it is a big jump, but I found that by jumping to Week 6 run 2 which is 2 x 10 mins runs and a 3 minute break in between, I gradually built up my running stamina until I was confident of running longer times and then tackling W5R3 later. Even now after running for a couple of years I still fall back on the C25K programme to motivate myself again especially when I've had a break from it. Keep up the great work!
Positive mental attitude! Believe in the training. I felt same though it would be first run I wouldnt complete. But I did it. I talked myslef in to it..if that make sense saying I've got this. Imagined how I'd feel if I did it! The runs you have done before this add up to 21mins so you've run further before!! So you can physically do it. Keep it slow and steady. Good luck sweet you the other side. If you dont that's ok. Keep going and you WILL do it
G’Day, I posted the below reply previously to another question but I think it may be perfect for you also, Don’t think Just run
G’Day,
I’m lucky enough to have a beautiful friend in West Virginia who gave me the greatest mantra..... Don’t think, just run!
Every time I get tired, sore legs, no oxygen, minor heart attack or stroke, I just tell myself don’t think just run, by the time I’m just running my breathing is sorted along with my form.
I’m really proud to say I ran 10k 2 weeks after I hit my 5k, it was slow and very steady but I did it just for me because I thought maybe I could do it
Actually you've already run more than 20 mins so far in the programme! This time it will be in one go. As everyone has said it's all in the mind. Reframe how you think about it. Remind yourself you have done this and can do it. Go for it and enjoy!
I’ve just completed it. It’s taken me a couple of weeks to beat the gremlins telling me I couldn’t do it. As everyone else says it’s a mental battle, the key tips which got me through it. Slow down so you don’t get tired too quick, don’t look at the clock and keep reminding yourself you can do it. Don’t worry if it takes a few attempts though. Good luck.
You are actually running for 16 mins and walking briskly also in the run up to it and Wk 5 R3 is one of the shortest sessions timewise!! You will manage it - in fact I found it easier than stop/starting as once you get over the brutal first 5/10 mins it is easier to keep going - when you started week 1 did 8 mins seem impossible? The programme is carefully crafted to train you to do this - so positive outlook, look yourself in the mirror and tell yourself you can do it and go!! Good luck!!
Feeling exactly the same as you. Should've gone out last night but really sore knee so had an extra day's break. Wish I'd done it last night now! Let us know how you get on.
It is definitely in the mind, Don’t go off too fast, just a steady pace and try not to think of the time, look around you, distract yourself with other thoughts and the time will fly by. All the best!
You will get there. I use the app which has Laura 's voice over and she tells you to believe in the programme. It feels a big jump but the previous one just has a short gap between the 8 mins. I just focused on one step at a time when I thought I couldn't manage another step and I was very slow by the end and I'm still very slow at 28 mins still having to focus on just the next step!
I can only say what others have said - you will be able to and trust the programme. But just to raise the tone (unusual for me) I turn to my old mate Shakespeare who wrote ' Our doubts are traitors and make us fear the good we often might win, by fearing to attempt'. Which it seems to me is a posh way of saying Go for it!
I did it this morning and like you was like can I ? But I changed my attitude and started it with I can do this! As your running you get hyped up as you realise yes you are doing it! The end was amazing I felt so proud of myself as silly as it sounds!
Don’t forget when you do the 8 minute runs you don’t stop.. you keep walking in between this time you will just be running the walking bit..
There are so many posts on here about w5r3 I posted one as well. It is and feels like a big jump but you are ready, you have completed everything so far you will do it.
Look forward to seeing your next post that says “w5r3 in the bag”
I completed it yesterday and was absolutely convinced beforehand that I wouldn't be able to do it and it was too much too soon, so it came as a bit of a surprise when I did it!
I tried to go out with the mindset that the run was more a way to see how far I was coming along. If I did it, great! If I didn't, at least I knew how much I could actually do. As others have said I slowed it right down too and I had music on as a distraction.
As others have said here, it's all in the mind. Go slowly and think I can do it , I will do it. Just focus on how brilliant you will feel at the end. Good luck 🏃🏻🏃🏻
W5R3 is also my next step and I have actually been scrolling the forum to see if I find like minded people ... I’m really looking forward to it ?!? 🤨🤔
I feel like a longer run is much better for me than intervals, the second one of 3 x 5min was always so tough, last minutes of 2 x 8 second one too... whereas with the first run I always feel like I could go on a lot longer !
If I manage I might just stick to longer runs until the end of the programme ...
Good luck with your run too! You've done the hard work and sure you will get there! You'll be pleased to hear, that bar a bit of interval in W6, that it is then longer runs from then on. But honestly, do do the plan as it is set out. It may not make a lot of sense until you have done it, but the interval training is there for a reason, and does the work to get you to those longer times. And you will need it for the next leap from 20 to 25 minutes in W6, and onwards from W7 on.
Thank you, I know they’re crucial 😅... it’s just my head & thighs that hate them! But... this week coming it should be around 12 degrees at 8 am and I think that might help me hugely !
I just hope I haven’t jinxed my 20min tomorrow saying that I am looking forward ! Eeek !
The cooler weather will definitely help, as well as going earlier in the day. Just make sure you do really good stretches before you go (and when you get back), are really well-hydrated, and half a banana just before I go always helps me. I always try to really treat myself after these milestones. A nice bath, perhaps a little treat as a reward. But just really take care of yourself. Good luck! You can do this!
I don’t track it precisely but I reckon minutes 12-14 were the hardest ever 😖 and then suddenly - a little jolt !
Some of my marathon runner friends also said that running first thing is bonkers, it’s best to do it when you’re all stretched out front the day already? Food for thought !
totally agree with the mental side... I did it then week 6 and 7 then have been resting up a groin strain so went back to l0/3/10 for a week then 20 for a week before I carry pushing on into 8. seems my groin starts hurting at about 22 mins!
I failed at first attempt so invented a week 5a for myself: 2 X 10, then 5 + 15, then 2 + 18. Then repeated w5r3 ok, very pleased with myself! Have since done wks 6 and 7 and tonight it's wk8 run 1. When I'd done the straight 20, wk 6 runs 1 and 2 seemed like a relief, almost "easy". There are no more broken up sessions after that. I was dreading my first 25 but was really surprised at how ok it was and now I've done four of them. Don't give up, find your own way through it. 👍
Hi. You can absolutely do this. Listen to your music, think of all you have achieved so far as you run along, think of the reasons you are doing Couch to 5k, look around you as you run and take in your environment. Enjoy this time you have dedicated to yourself. Go girl! 🌸☀️🌈
This was the tip that made me realise that you can slow down just a little bit more and got me through w5. I found w4 harder. W5r3 is mind over matter.
Slow is deffo the key.. I think walkers could have walked past me ha ha!! I really doubted myself on this too as most do but honestly the process works! Slow slow slow 🏃🏼♀️☺️ good luck!!!
Well I was feeling exactly the same and even put it off for over a week ( using the fact it was too hot as an excuse) but last night I went out with the mindset of I will do as much as I can and if I have to try again then so be it . Well I set Off very steady and maintained a slow pace and I did it !! So what I would say is trust your body, this plan works and although it did seem a big jump up to 20mins you can do it just take it very steady ,
I can remember feeling exactly the same as you, as in fact, scrolling back to see if I had missed something or if there was a fault on the app! But seriously, like a number of the others have said, the training you have been doing is all building towards this. I know it will not seem like it, but the interval training, of increasingly longer runs and brisk walks in between, has actually been building up the stamina and strength for W5R3. Believe it or not, and I do realise it is quite hard to get one's head around it, you will start to find the stopping and restarting of runs harder then just running through. What you start to realise when you start the longer runs, is the true effect of the Toxic Ten. You know those first five to ten minutes of the programme when everything feels harder. Well that is just your body regulating itself. Once you push past that, your body re-regulates, and things ease up. If you are doing continuous longer runs, which by now you are physically strong enough for, then you really will feel this.
Rule number one. Go slow, you can always pick up speed at the end if you have it. Which believe it or not you may when the endorphins kick in and the end is in sight.
With longer runs, it is much more so about what is going on in your head though. I literally scream at myself in my head to keep putting one foot in front of each other when I hit a wall, reminding myself it will pass and get easier. Do that enough and the wall does come down! The key is to distract yourself from the time. Whether that is a really good soudtrack/playlist/podcast, or talking to yourself, planning your day, promising yourself something spendy (warning, running can get expensive this way!), having a good snoop at neighbour's gardens and cars as you run by, whatever it is.
Honestly, you can do this! And you will feel super amazing once you do. Remember how good you felt when you did 8 minutes? Well, you probably did not think that was possible back in week 1 or 2 did you? Now remember how great you felt, and the sense of accomplishment, and really, really focus on that. You really can do this.
I found that having a good play list on my ear phones helps no end. Motivates you start the music then start your app. It will cut into the music when it needs to. Good luck
Hi I did my week 5 run 3 10 days ago, I had also had serious doubts but I smashed it, felt great afterwards and now running for 25 mins each time. The program prepares you for wk 5 run 3, if you completed wk 5 1 n 2, you'll do run 3. Drink plenty of water beforehand, put on your favourite playlists and just do a light jog. You'll do it🏃👍🏃♂️👌
I am on week 4 5 minute runs and I am struggling she keeps saying don’t give up if you are flagging slow it down I think if I slow it anymore I will be lying down on the pavement 😂 so you are doing well
I have literally just got back from this run..... I didn’t think it was possible but I took it slow and made it!! I was tough but easier than I thought, you can do it!!! You have ran more minutes in total on your previous runs just remember that 😁
Don’t think of me as Sybilw but think of me as tester number 90,476! I’ve made up that number of course but believe me almost all of us thought the same and guess what - we managed it. The system has been tested by ALL the graduates and all you need to know now is that it’s your brain that’s being trained from now on. Your legs and lungs have signed up and now it’s your brain that needs convinced!! Positive attitude to start each run is all you need. Good luck
Hi . I have just done week 5 run 2 and I can’t deny I’m feeling some trepidation about run 3 too. I agree it feels like a big step up. I managed the 8 mins today but only just for the second one. I’d also appreciate any thoughts people who have been through it might have. Thanks for posting this.
I’m only on wk 3 next run 2.. like you it’s a big jump I think but people are doing it, and you need to do it cos your up b4 me and I need your experience to motivate me .. go girl you’ll smash it🙌🌈
I felt exactly the same. I'm more than a couple of stone overweight which I am desperately trying to lose and I honestly thought there was no chance in me doing it. I did. It is literally telling yourself the program works - it really does. I am most definitely not a natural runner or in any way athletically inclined - but to my astonishment, the plan worked. I knew I could do 8mins and thereafter I told myself another 2min then I'd be halfway and then I broke it down into a few mins at a time. Don't go too fast, better to plod and finish than go faster and not be able to finish. If the worst happens, you can always repeat a week. Let us know how you get on. You can do this. 🙂
You have done amazing to get where you are, and you will be more amazed by what you can do. The 20 minute run is really daunting but it’s nothing to worry about. Just go at your own pace and keep going. Don’t give up half way through, just slow down if you’re finding it hard. I graduated from C25k nearly a year ago and when I did my 20 minute run I weighed about 20 stone. It was hard but I did it! Keep going and remember YOU CAN.
I'm so glad you have posted! I have just completed wk5 run2. I don't quite feel ready to move onto wk5 run3 yet but your post and the replies you have received have been really helpful!
Thankfully I didn't know about the 20 min run until I went out to do 5.3 yesterday. I think, as it said in the podcast, it's more a mental battle than a physical one, if you have already made it this far. I took it slowly and managed it by just keeping going steadily. You can do it too.
I was exactly like you! Really struggled the first week trying to run for 5 mins! Each time out of breath and thought I can never do this. I then asked for advice on here and everyone Said to slow your pace ( I didn’t think I could ever get any slower!) when I got to the 20min run it took me 2 attempts but I was so happy when I did! I am now on week 9 and my last run of the program is this week! Honestly keep on going you will amaze yourself and just slow your pace right down and drink lots of water especially the day before! Good luck
I am due for 5.2 tomorrow and 5.3 on Saturday. 20 minutes non-stop seems incredible! Thank you for sharing your concerns, and for those who have offered advice and support. I am starting to look forward to feeling like a hero and a step (or many) towards the 5K goal.
I completely felt the same like others have also said about the big jump. I focussed on gradual slow speed and my breathing, when I was half way through no one could stop me.
I had made up my mind that I will push thru but prepared to power walk if I had to but after I hit the first half, it was such an incredible feeling like I had refuelled (euphoria kicked in)
My advice is don’t overthink it (easier said than done) just a step at a time and good tunes may help distract you.
I’m now at week 8 run 3 and super excited 😊 that 20 min was a mark that I can actually run. The plan does work, sorry I’ve probably repeated what everyone has said but all the best with your 20 mins and beyond (cheering for you all the way). You got this 😀
Hi, I have just Ran W7R1 😮 and cannot believe the progress this great programme has prepped me to be where I am now!!I am 62 and after ill health a few years back decided to try C25K to regain some sort of fitness. Looking back to the first week I doubted myself often as the runs got longer, but just kept on with the runs with the brilliant Joe Wiley in my ear, and like yourself was dreading W5R3 As everyone says on these posts, " Slow pace, Hydration, and if you, like me listen to music while doing the runs? then what I did for W5R3 was change the music for a podcast. I chose a Desert Island Disc podcast featuring Zoe Ball, ( there is loads to choose from) really took my mind off the dread of the run and before I knew it I had Joe in my ear saying 5 more mins, I finished with a little sprint 😊Also rewarded myself with a smart watch........... getting serious......... this running lark is addictive. Believe in the programme but most of all believe in yourself !!!! Go smash it 🦾🦵🏃♀️ You'll have a big smile on your face for ages.🤩
You’re going to be so amazing Janef2f! 🤗 I felt that way about that run too, but you do realise while doing the run that you’re ok, all those previous runs have been building you up and you can do it!! That’s why so many people are so happy afterwards!!
Like so many others, I loved W5R3!! I’m sure you will too!! You can do it!! 🤩🤗❤️
I’m doing r2 tomorrow so it goes from 5 to 8. It’s that first run that kills me, surprisingly the jump from 3 to 5 wasn’t as bad as I thought. How did you find r2?
Not at all, yes it’s scary but don’t doubt the program. Ur body is ready just keep telling yourself you can do it. It’s all in ur head x NOW Enjoy and go do it
Just to say I did 5.3 yesterday, following various tips from your army of supporters. I left it till the late evening as the weather had been pretty terrible. A little water and half a banana beforehand, jogging slower than I normally walk enabled me to keep going for the whole 20 minutes, and the last two minutes seemed to go easiest of all. A hot chocolate laced with rum and a soothing bath afterwards felt like a well earned reward.
On paper the 8 to 20 minute transition seemed like an insuperable hurdle, and definitely a big mental leap, but that is comfortably behind me. Onwards now towards the goal, and I wish you and everyone else a smooth trip to the end of the challenge.
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I did it!
I did it!!! I can’t quite believe it :)
W7 R2- I did it!!
I did it.... still can't believe it! 
I did it!!!!
