Week 5 advice

[Cal519]

Hi I’m Angela and I just finished run 1 wk 5 🙂, I was looking at run 3 for week 5 and wondering how people have managed to go from 8min run without stopping to 20mins as I think I’m gonna struggle with that despite slowing down my run 🤦‍♀️ It’s hard enough at the moment to maintain my 5 min run without stopping lol

[B14v Graduate]

Keep a positive mindset and do the best you can slow down the pace the idea is to run the time required. It’s not easy but it’s doable 👍🏻

[Cal519 in reply to B14v]

Thanks will keep this in mind just seems like a big jump from 8 to 20 🙂

[Beansy]

Yeah it is a big jump, I did it today and it was hard! I would suggest trying it and if you have to stop don't beat yourself up just do your best and then maybe repeat the week 5 runs again the next week instead of moving onto week 6 until you have completed the full 20 min run

[Cal519 in reply to Beansy]

Well done u , that’s a great achievement and I hope I get to that stage too , I’m usually done in after the 5 min run 🤣🤣 , I’m determined to try and like u said will attempt it a few times if not successful first time round 🙂

[Beansy in reply to Cal519]

You can do it! If it takes a couple extra attempts that's ok too! I have fully repeated some weeks because I didn't complete them 1st time and now I'm doing a lot better. You got this 💪

[shsoga Graduate in reply to Cal519]

You won't need to repeat, it's only what you've already done before just with running through the 2 short walk breaks - actually easier than stopping and starting again! You've got this, you're physically ready for it so get your head in the same place and you'll nail it!

I'd wish you good luck, but you don't need it. Enjoy! 🙂

[SueAppleRun Graduate]

Each run prepares you for the next, it’s about mindset as much as legs and lungs, we did that run so slow, played our favourite music loud and were super happy when it was done, naturally over the course of time we have speeded up a bit at a time so week 5 run 3 super slow was the right thing to do, good luck and enjoy

[Grannyasbo Graduate]

Can’t add a else to great advice you’ve already had. So just sending good vibes and saying trust yourself and the program. When you get to do it even if it takes a couple of goes it’s a great feeling. I just ran for 25 mins for the 4th time today. Never thought I would but I did. So have faith in yourself and go for it but slowly 😀💪🐌

[Cal519]

Thanks guys for all ur comments , each week I feel like I have achieved a lot and have remained focussed , it does help to know the runs gradually increase and I do have the mindset that I can always go for another minute or two onto my previous runs , the 20 min run has just thrown me a little outta my comfort zone but I will go slow and repeat if needed - thanks guys and sell done to u all on what u have all personally achieved so far 🙂🙂

[Szam]

Hello, I just did this run on Friday. I had every excuse going in my head as to why I wouldn’t be able to do this run! Even a minute in, I just wanted to stop! But I tried to overcome the negative thoughts, and kept going and I did it! Felt amazing. You will be able to do it too 😊

[BecksC25K in reply to Szam]

Yes totally agree about negative head. I have to fight mine from the night before the run. Makes it even more satisfying when you find to CAN do it. Good music the key

[Szam in reply to BecksC25K]

At one point I even convinced myself I needed to loo, had to have a word with myself that this was just another delaying tactic 😂

[Angelpoppy Graduate]

Although it seems like a big jump, if you add together the running and brisk walking that you do in the other two runs this week, the 20 min run is actually one minute less (from memory). If you look through the w5r3 posts on this forum you'll see that everyone feels the same as you at this point and are then amazed that they can actually run for 20 mins when it comes to it. Trust the programme, it's got you to this point, it's very cleverly designed! I do think at this point it's a mind game- if someone says stop at 5 mins you do, if it's stop at 8 mins you do, if it's stop at 20 mins then somehow you can keep going until then. Like some weird sorcery, it just works!! Good luck, I look forward to reading your post celebrating the fact that you can run for 20 mins 🤩

[Angelpoppy Graduate]

Also it's easier doing one longer run than stopping and starting. Every time you start running, your body goes into a kind of whoaa what's going on here moment, but as you get past the first 5-10 mins you get into a rhythm and it becomes easier. When you stop and start you have more of the 😱 moments each time you start running and so it's actually harder than a straight 20 min run!

[Dtay1978 Graduate]

Hi Angela and welcome to the forum. Trust me when I tell you everyone here that has been at that point has thought exactly the same.

Fear not however as the unique thing about this program is that every run you complete, prepares you for the next.

So just keep doing your thing, make sure you hydrate every day, follow the warm up and down process, easy as you go and you’ll be absolutely fine 😊

[IannodaTruffe Mentor]

This may help healthunlocked.com/couchto5...

Relax and enjoy it.

[Zoriada Graduate in reply to IannodaTruffe]

This really helped me, I did this run at the weekend and kept in mind the importance of positivity, but also beforehand hydration! This run is totally doable at this point in the program and you’ll feel amazing for it!

[TeeJay66 Graduate]

I found that the runs without any walking breaks are actually easier than the split runs. For both week 5 and 6, I found the third run of the week easier to complete than the first two. I know that seems totally counter initiative! Don't be put off by run 3, I think you 're going to be pleasantly surprised. There are a lot of other posts on here that come to the same conclusion, the walk breaks are not as easy as they seem.

[Catmair13]

I know it a very big jump, however it’s a mental challenge, not a physical one, I bet you could do it. Saying that, when I did it, instead of doing W5R3, I moved on to W6 R1+2 then completed the 20 min run, then continued to W6R3.

[GetFitMum71]

Hi Angela. Thousands have done it before you and I have too so definitely doable. Don’t overthink it. I do “psyche” myself from previous run and tell myself I will do it, I am strong. Whilst doing the run, I tell myself “I am strong and comfortable”. I pace myself. I don’t care about speed, I care for a quality run thinking about my gait, posture and heel toe action. Before you know it, Laura is telling you to slow down and well done you have done it. I am on Wk7R1 25 mins solid run. I will do it. Hope that helps. Good luck and ENJOY😊

[MontyMooDog Graduate in reply to GetFitMum71]

I'm on that run and I will do it too. No ifs or buts. It's about pacing yourself and trusting the program...

[Bigdutch59]

Just don't go to fast at start. You will probably get the give up thought at about 10 minutes. Walk/run if you need to. Good luck your doing amazing!!!

[Learning_to_run]

Hi there - I’m a week or so behind you so I’ve got that hurdle coming up! I don’t know if it will help you but just in case it does I will share what I do when I see a scary bit coming up on a run...

I saw an amazing graduation speech on YouTube the other week (by Dr. Rick Rigsby) and it contains a quote from Henry Ford “If you think you can or if you think you can’t, you’re right.” I had to channel that when I did my first 5 min run on Saturday....and will need to do it again today.

Good luck and let us all know how you get on...we’re all routing for you!

[squirrem1]

I have just done w5r3 and you will surprise yourself. My only advice would be to go slow! You can do it. I didn't think I would be able to do it, but the time went really quick.

[Bea7 Graduate]

As others have said, we have been there thinking exactly the same and then, woops, surprised ourselves with being able to do it. I struggled last week with wk 6 run 2 a bit as my energy levels were super low all week and dreaded the 25 minutes run. To prepare myself, I read the posts others have written about having finished that run just before I went out and it really helped me with a positive mindset. Even though it seems a big step up, with the right mindset and slow pace you can do it! Surprise yourself and then share your success with us 🎉

[Madfunky]

Hi Angela

I have just completed wk5r2 and didn’t think I’d manage it but just took it really really slow. I definitely won’t be winning any races 😂😂

You can do it 👍

[Simplywingingit]

I've did run 3 yesterday, thought there was no way I'd be able to run for 20mins but set out anyway. And that was it, 20mins under my belt! Just kept putting one foot in front of the other. The coaching is really good, just listen and go. Your body is stronger than you realise!

[Sabrina77 Graduate]

Angela, your body will be ready by the time you do the run. Its true, you just will. This programme is so clever, it prepares you for it. When i started my 20min run on w5r3, i told myself as i started the run “i can do it, im ready” and you will Angela! We have powers we never thought existed!

[mamzelle Graduate]

Angela all i can say is TRUST the programme... i too looked at week 5 in horror and doubted i could go from 5 to 8 to 20 minutes... but i did and you will too... enjoy the thrill !!!

[Kneejerker]

Hi

Well done for the progress you have achieved so far.

I’m no expert at running and had to drop back a few weeks due to a knee injury. Now going to start week 5 today.

Minds are annoying. They are always putting negative thoughts in the way of positive thoughts. At least mine does .

The key is to trust yourself and the program. You may well be surprised at how well you do. Go at your own pace and enjoy it. You can always drop back a few weeks , as I did, or stay on a level for a few runs until you feel ready to step up.

We all need to try not to negativity get in the way of reaching our true potential. It’s easier said than done though! For me it’s a daily battle.

Enjoy the running , ( in my case it’s not really running ,more a hobbled jog!)and good luck.

[sophs_cx Graduate]

You’ll be surprised what your body can do. The jump is actually really only from 16 minutes to 20 minutes (very achievable), if you don’t count the walking.

If you take it at a relaxed slow pace, W5 R3 is very achievable !

[Tishhh]

Just to further agree with the comments already made re a continuous run being so much easier than the stopping/starting. Your breathing, pace etc just gets itself into a rhythm and before you know it 20 minutes have passed. You CAN and WILL do it !!

[Greenk Graduate]

Agree with everyone else... you will amaze and delight yourself! 😀 I remember being pretty horrified at the thought of 20 mins but kidded myself into believing it was really only 10 mins to the bell, and then only another 10 mins and its done. It worked for me! I'm off to tackle my first 28 mins in a bit... only 14 mins to the bell..... 😏 Let us know how you get on x

[Tinytears60 Graduate in reply to Greenk]

Exciting! Let us know how you get on 🏃🏽‍♀️👏👏👏

[Scundered Graduate]

Hi Angela. I had exactly the same concerns but what others said about your body having been prepared became true and I managed it surprising myself. Your body has been trained and can cope with what looks like a big step-up. It isn't, physically but is a psychological barrier instead. The first of these barriers is in getting out for W1R1 in the first place and this is the second one. The C25K programme should emphasise that this is a psychological hurdle and that all of us have by W5R3 trained enough to physically manage it. So, you will too. Keep it slow, get your favourite tracks on and zone out/get wrapped up in the music. Before you know it you'll be told it's time to start walking to wind down. You will get through! Well done on getting this far, over half way to completion.

[Ellaloux Graduate]

It sounds like awful advice but you just do! I struggled quite a lot with week 4 and had no clue how I was going to do week 5, especially the 20 min run. The programme works though- it’s amazing! When I did the 8 minutes, by the end of the run I felt like I couldn’t go any further so had no idea how I could do 20!!! But I could, and I completed the 20 minute run 2 days later! Yes it wasn’t easy and it took a lot of mental strength to get through it, but you CAN do it!

I’m now on week 7 and am proud to say that I can comfortably run for 25 minutes- which still amazes me!!

I rely on keeping a slow pace, choosing a good route and most importantly having a good playlist to listen to! At this point it’s all down to your mentality and a positive attitude. Keep your pace slow and focus on your music and the 20 minutes will be over before you know it, good luck!!!😊x

[Belushi Graduate]

This must be one of the most frequently asked questions, be positive, believe in the program and next week you will be writing that "I've done it" post. The program has been preparing you for this.

[CaptFrey Graduate]

It’s all about the headology and surprisingly just keep your head down and go for it. I felt awesome afterwards and i am so slow and fat but did it. Just try to forget the focus on counting minutes the plan works Trust yourself and it 🤗

[Cal519 in reply to CaptFrey]

Well done on ur achievement 🙂🙂

[PandaCory Graduate]

I remember how scary that felt! I think the biggest obstacle here is mental, purely because it feels like such a long time to be running, but you've put the good groundwork in and you can do this. Like Coach Michael says, stay calm & you can definitely do this. Good luck!

[Minsy]

I did it by repeating the week. However I think it is a case of mind over matter. Don’t think about it too much just get out and do it. You will be so pleased with yourself I promise 🙂

[Jimioldlegs]

All the above are right. I struggled more with other runs.Keep slow settle in and just keep going, honestly!! You WILL do it!..👍👍

[Dints]

I am doing my first 20 minutes today and not sure how I will get on but slowing down should help us I hope 😁

[Cal519 in reply to Dints]

Good luck and let me know how u get on 🙂

[Dints in reply to Cal519]

Well I managed fine in the end . Started off a little worried but before I knew it I had just 5 minutes to go ! The previous weeks definitely paid off . It was a big step but I felt brilliant afterwards 😁

[Cal519 in reply to Dints]

Great hope mine goes that well too and well done 🙂

[Runbird Graduate]

It is quite tough but with the brisk walks in between the previous runs, you are closer than you think. Try not to think of it as a big jump! I didn't manage it the first time or indeed the second so I would say just work up to it and don't be too hard on yourself. You will get there.

[Tinytears60 Graduate]

How many of us?... have done this?

All of us!

I was like you! W5R3 really got in my head.. especially as week 1 I couldn’t even run for a minute and even week 5 it was a challenge to run 8 mins 🏃🏽‍♀️

But guess what?

This plan prepares you without you even knowing!!!

It was a lot easier that I worried about ( read my post on it)..

Honestly please don’t worry! You got this!!!

It’s magical!

[Bridgetlikessinging Graduate]

Hi there, it's mostly mind over matter! I took a further week of just doing week 5 run 3 (did it 4 times in total) before moving on, to get my head around building up the time. I learnt that I could tolerate feeling tired and still keep going, this was really important learning for me. You can do this!

[Frizzbomb67 Graduate]

Like most I was concerned about running 20 mins non stop too. I mentioned it to a friend who had completed the program and she said, ‘You just do.’ And do you know what? I just did! It was hard and mind over matter in the last 5 mins but I did it and what a high at the end! 🎆 🎇

[Fionamags Graduate]

You can definitely do this! Slow and steady, like others say. You need to be positive and don't let the gremlins get a grip! Sometimes I swear at them or visualise booting them out of the way. You are ready, you will do this and feel absolutely fantastic afterwards!

[BoatingPhil]

Hi Angela, I did run 3 week 5 just last night and I too was dreading it thinking I couldn't possibly do it after only 2 x 8min runs beforehand. But actually it was all in my mind and by the time I got to half way I realised I could do it and in fact ran faster for the last 2 minutes rather than slowing down. Good luck

[John_W Graduate]

Hi Cal519

I've replied to a lot of these posts about W5R3. Your mind is playing tricks, for everything is not as it appears. It's understandably not obvious, but your body is actually ready but your head says 'no'.

Have a read of this to help convince yourself that everything will be ok:

healthunlocked.com/couchto5...

and this:

healthunlocked.com/couchto5...

DO IT!

John

[Rayros21 Graduate]

Hi. It is a big jump and I remember thinking the same as you when I reached that point. Take it slowly, believe in yourself and follow the guidelines in this forum. You can do it!! I graduated last week and then ran 5k on my first consolidation run. Keep going and enjoy your running. All the best.

[John_W Graduate]

Hi again Cal519

Just to clarify ... W5R3 is a big hurdle but only a psychological one. Done at the right pace, it truly is a mental test, not a physical one.

You'll be fine!

[Cal519 in reply to John_W]

Lol I hope so , just back from doing the wk2 run and although I done it , Found it tough , I’m gonna repeat wk2 again then tackle wk3 , thanks for the advice 🙂

[John_W Graduate in reply to Cal519]

Honestly, if you completed W5R2, then your body is ready for W5R3. Trust me If you're ever finding it tough, just slow down... very easy!

[Iago99 Graduate]

I thought this was the toughest part of the course. Start slow. The next one is easier. I've just completed Week 9 and I'm an old bloke. You can do it