So I attempted my 1st w5 r3 run this morning and it was a disaster, I couldn't even run for 8 mins which was easily achieved in the previous run 
How many attempts did it take others to complete? Has anyone tried breaking it down (i.e. 10-3-10) before achieving the full 20?
All advice welcome!
I think w5r3 is the hardest mentally, it's the first without breaks and i was really nervous when I got there. My advice would be to believe in yourself, it looks like a lot of running without the walking break but you are ready (everyone can have a bad day, it's ok, just take a rest day and try again) and then slow down, start really slow and then slow down again! You've got this, doesn't matter if you need several attempts, you are doing much better than 5 weeks ago, if next time you do 12 min and have to stop, don't feel bad, walk a bit and then run again, you will get to 20!!
Welcome to the forum and well done your progress.
This guide to the plan is essential reading healthunlocked.com/couchto5...
and includes advice on pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
Slow down.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
This post breaking down W5 may help healthunlocked.com/couchto5...
Relax, slow down and enjoy your journey.
You can do this.
I did it first time on Monday, but the first 10 mins were very hard work - I doubted my own fitness. I contemplated giving up halfway, but I slowed a bit and gradually it became easier as I hit a rhythm - in the end I was enjoying it! If you've done all the previous runs you are certainly capable - may be slow down a bit, grind away and wait for things to hit a sustainable rhythm. I found the article on here about the myth of W5R3 was very helpful and did a lot for my motivation. Good luck.
Hi. I'm week 7 and for some bizzare reason these days happen. Maybe go back a run or week. I thought 100% that I'd never get to 5 mins but now doing 2 , 10 min runs.
Enjoy
Ask yourself this, when you are running, do you feel comfortable. Is your body in too much pain? Are you struggling to breathe? If so you are likely going faster than your body can manage, just slow down until it feels comfortable, have a look at Japanese slow jogging to give you an idea.
If all the above is ok, then it’s gonna be a mental issue, in which case, break it down into smaller portions. Say to yourself I’m off for a five minute run for example. When you get to five minutes if you’re still feeling ok, say to affirm that and reassure yourself, and then say to yourself, you know what I can do another five, then just rinse and repeat until you are done 😊
Wk5 R3 😳
WK5 R3
WK5 R3
Wk5. R3
Wow!!! I did it!!! Wk5 R3
