Week 5 run 2

[nrbone]

Hey everyone! I’m about to attempt week 5 run 2 tomorrow morning, and just wondered if anyone has any tips? I feel like this run gets easily overshadowed by W5R3, and as such talked about less, but I think it’s still a step up from 5 minutes in terms of running time! I feel as though I’ve only just got 5 minutes nailed...! How did you guys find it?? Thanks so much! 🙏🏼

[Loudish]

Hey, well done on getting this far!

I did W5R2 this morning. Top tip - run s-l-o-w-l-y.... I was given the advice that you should be able to say a sentence out loud without running out of breath or gasping at the end - if you can’t then you’re running too fast!

But the other thing is - enjoy it! Remember what an amazing job you’ve done to get this far, and be proud of your achievement!

The five minute recovery walk in the middle really is long enough to get your heart rate and breathing back down again.

Let us know how you go!

[nrbone Graduate in reply to Loudish]

Thanks so much Loudish!! Well done for doing it this morning! 🎉 I feel a little less nervous now given you say the recovery walk is long enough in between to get your breath back!! I will go slow and hopefully keep up my stamina for the whole thing.

Keep having to remind myself that nothing will be as bad as me stacking it running past a tescos the other day...that was memorable 😂

[IannodaTruffe Mentor]

This breakdown of W5 may help healthunlocked.com/couchto5...

Relax and enjoy it.

[nrbone Graduate in reply to IannodaTruffe]

Amazing thank you so much IannodaTruffe 😊 Will give this a read now!

[Bloomsbury22 Graduate]

Like the others have said, just take it slow, and then a bit slower. Its all about how long you are running now, not how fast. For me it was also about (and still is) also really distracting myself from concentrating on the time. So a really distracting playlist. For some people it is podcasts. Anything to keep your mind off time. Think about things you have to do (other than running), perhaps think about something that would be a nice treat for having completed W5. Try and remember how great you felt after completing your last run, and how far you have come. You can do this!

[nrbone Graduate in reply to Bloomsbury22]

Thank you so much! I did it this morning and took your advice to keep distracted! It definitely felt like a step up but also manageable! Here’s to W5R3 next!! 😬🙏🏼🤞🏼Thank you for your support!

[Sara_Wales Graduate]

It felt to me very much like the increase from 3 to 5 mins. A challenge, but not as tough as I'd imagined.

Go for it!

[nrbone Graduate in reply to Sara_Wales]

Thank you Sara - I did it - and survived!! Next runs a biggie!!!

[Blackberrypie Graduate]

I did it last night. I tried to make sure I was going a nice steady pace and had some good music (singing along to some very punchy Kurt Weill cabaret songs helped). I did have a moment in the first run section where I was convinced the app has stopped because I was sure I must be more than 4 minutes in! But the second run was easier and I had enough in the tank to pick up the pace in the last minute or two. It's odd how the first few weeks and the last few weeks increase so slowly compared to the middle section but I think that's partly because your body needs a few weeks from getting the signal "prepare for running" to build up muscle and aerobic capacity, and by week 5 the groundwork is laid and your body is capable of so much more than week 1. I think you will surprise yourself too

[nrbone Graduate in reply to Blackberrypie]

Thanks so much Blackberrypie - you’re so right your body is definitely more prepared than you think. I reckon you’re right about building up the tank! Could barely roll off the couch 5 weeks ago so the fact that I’m doing these lengths now takes me by surprise every time! Here’s to the next 20 minute run for us! 🙏🏼 Well done on doing yours last night!

[John_W Graduate]

Hey nrbone

"... it’s still a step up from 5 minutes in terms of running time!"

STOP RIGHT THERE.

W4R1 - 16 minutes of running time

W4R2 - 16 minutes of running time

W4R3 - 16 minutes of running time

W5R1 - 15 minutes of running time

W5R2 - 16 minutes of running time.

Yes, it's the TOTAL time that counts.

It's the amount of time that you're on your feet and active for that builds your fitness. NOT the length of any individual running segment. So with Weeks 1, 2, 3 and 4 (& W5R1) under your belt, your body (but not necessarily your mind as your post shows) is more than prepared for another 16 minute outing

Remember... this is a 9 week program in which you run for 30 minutes, 3 times in Week 9. If you work backwards from that, and ask yourself what would be sensible progressions each week, then it all makes perfect sense. Including W5R3.

2 mantras for you

Mantra #1: every run you've done prepares you for the next one (i.e. your body is ready!

Mantra #2: the body is ready but the mind less so (i.e. ignore the gremlins, the fear!)

You're ready.

Do it.

[nrbone Graduate in reply to John_W]

Thanks John - totally agree with you and a great way to think about it in terms of total running time. I’m going to re-read this post when my mind gets the better of me and I need a good talking to haha!!

Such an interesting thought to think back from week 9 and think how my body would need to prepare itself - and it totally makes sense. I wouldn’t be too happy getting to week 9 and not having enough practice for those lengths!

Thanks so much for this - onwards and upwards! 👍🏼🎉

[John_W Graduate in reply to John_W]

Scout37 just saw your post re Week 5 - see the above post. Hope it helps you.

[Scout37 Graduate in reply to John_W]

Thanks!

I need to shake my head and get out there on Monday or Tuesday and then just keep going!

[John_W Graduate]

nrbone

some more reading for you which helps to put W5R2 and R3 in context:

healthunlocked.com/couchto5...

and

healthunlocked.com/couchto5...

[nrbone Graduate in reply to John_W]

Gosh that graph is SO helpful - I would encourage everyone to look at that. Puts it into perspective! No wonder I was tired last week! 😂😂

[Loudish]

When are you doing R3? I did it this morning and thought of you - slow and steady, slow and steady (and I’ve got a really good audiobook on the go). But wanted to give you further encouragement to say YOU CAN DO IT!

But you may end up grinning like and idiot for several hours afterwards 😁

[nrbone Graduate]

Ah thanks so much Loudish for thinking of me! I’m so glad you did it - well done you! 🎉🎉🎉I did W5R3 this morning! I’m so surprised I did it, because weirdly I didn’t really give it two thoughts this morning - I was more worried about W5r2 weirdly! I woke up feeling proper meh, super tired, and just thought “if I do it I do it, whatever”. Maybe because I was so sleepy I didn’t have the energy to get all anxious about it, I’m not sure! The first 2-3 minutes were utter hell, then I gave myself a talking to given I’d just done run 2 two days ago, just got on with it, and it ended up being fine!! The app really does work doesn’t it!! Well done for you run!! Let us know how week 6 goes for you! X

[Loudish in reply to nrbone]

Fantastic! You superstar!

Sometimes you just need to not think about the running at all and get on and do it don’t you. Well done on the pep talk after the first few minutes though - sometimes it really IS mind over matter 😄

The app is brilliant, and it’s so good to see how many people make it through, even with occasional hiccups. I’m also loving this community for the support... if I’d looked at it more from the beginning I may not have needed to repeat a few weeks.

I’ll be on Week 6 from Monday morning. I’ve had a really lazy day today but might try to go out for a longish walk tomorrow with the younger old dog (the older one can only just cope with going to the park and back these days). It’ll be a nice warm-up for the next run.

Hope you have a fab rest/recovery day, and again REALLY WELL DONE 🎉🎉