Week 5 excercise 3

[tihana75]

Hi, tomorrow is my w5e3 day and to be honest when I saw 20 mns of running... I barely survived last run... and I even took l carnitine shot before... I run on 7.9 on treadmill...should I start slower, should I make some interval plan?? Any advice from experience member?

[UnfitNoMore Graduate]

Welcome to the forums. Great job getting to W5R3.

Can you talk in complete sentences while running? If not, it’s too fast for your current fitness level.

There’s no too slow in this plan... there is a too fast. Slower running is the key to becoming a faster runner... have a look at this mensrunninguk.co.uk/top-fea... and have a look at the guide to the plan here healthunlocked.com/couchto5... for more tips on making this, and your future running, easier.

Is there a reason you need carnitine?

You can do the 20 minutes if you completed the run before... it’s not as big a beast as it looks.

[tihana75 in reply to UnfitNoMore]

Thank you so much. I've read suggested text and put it to favourite..

I took 1 shot of l-carnitine on Thursday because I felt exhausted that day and wanted to complete my run task 😆

I cannot talk while I run, I have to admit this running thing is my push out of the comfort zone goal because, as said in that text as well, I had such a mental issue with running. ..

I will start slower today so we will see how it goes. Definitely must include incline on the treadmill

[John_W Graduate Ambassador in reply to tihana75]

Definitely FORGET the incline on the treadmill. No need for it at all. Why make life harder for yourself?

[tihana75 in reply to John_W]

I am trying to prepare for outdoors as well. But will not run my first 20 mins with incline.. I just want to survive the run 😃

[John_W Graduate Ambassador in reply to tihana75]

trust me, you don't really need that incline at the moment.

Also, if your normal treadmill is 7.9 km/h, I suggest decreasing it a little for W5R3 - maybe somewhere between 7.0 and 7.5 - if only to give you the confidence to get it done.

You'll be fine.

[Midgeymoo17]

Start Slower.

I also found that mentally it was slightly less daunting to get W5R1 podcast and say “I will run for as long as I can.” if you 🏃‍♀️ in the walk breaks and manage all of them you will get 21 minutes (3x5 min run + 2x3minute Walks). It helped because I did not need to look at the clock- the voice interruptions gave me more regular feedback on where I was. The shorter segments made it feel more manageable as I did it. On the first attempt only managed 16mins but second time did it.

[tihana75 in reply to Midgeymoo17]

excellent!!! I will not put a pressure on myself if not gonna run the whole time..but... I am my worst enemy and my mind plays tricks on me all the time... last run I locked my screen not to see time on my run app and by the time nice lady said Well done I was just about to die 😃

[IannodaTruffe Mentor]

Welcome to the forum and well done

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

In respect of W5 this breakdown may help healthunlocked.com/couchto5...

Enjoy your journey.

[tihana75 in reply to IannodaTruffe]

thank you so much!

[IannodaTruffe Mentor in reply to tihana75]

If you cannot talk while you run then you are running too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

[tihana75 in reply to IannodaTruffe]

I have a feeling I can talk for the first part of 8 minutes run but will most not be able to talk today 😅

[IannodaTruffe Mentor in reply to tihana75]

Then you are running faster than is recommended for this programme......it is about duration and endurance, not speed.

[Tasha99 Graduate]

Slow down

[Donnadoobie]

I have to be honest, the first time I did couch25k, I skipped wk5 run 3 and went on to do the WK6 runs 1&2 and then went back to the 20 minute run, the did wk 6 again. it worked for me. subsequent reruns of the programme has seen me do it in sequence. I think the first 5-8 minutes are the key, if you can get through that then your body just goes with the rhythm and carries on.

However you tackle it, you will do it, you have done the physical challenge, the rest is just psychological!

Good Luck

[tihana75 in reply to Donnadoobie]

Thank you... my struggle is in my brains and I know that... my hubby runs besides and wonders how I still do not get the highs from running... this switch sounds like a great idea! Might work for me as well, we'll see how will I feel today

[tihana75]

Just to let you all know what a great support you were to me... not only I survived this run but I was kinda singing along with my tunes ... went from 7.9 to 6.9 and did not stop for the whole run

Thank you all once again 🥰🥰🥰