Is W5R3 really 20 minutes of running?!!!

[EsmeraldaC]

I have just done W5R2 and managed to complete it 😁 however I have just seen that my next run is 20 minutes of running, no walking in between! It seem like a big jump from 8 mins run, 3 mins walk, 8 mins run to go straight to 20 mins only running.

[John_W Graduate Ambassador]

"It seem like a big jump ... "

WOAH! STOP. RIGHT. THERE.

Yours is a very typical reaction of so many C25K first timers.

Quite simply... it's a big mental hurdle but only that. Your body is actually ready for it, but your brain isn't, hence your post. Do you know why your body is ready for it? Do you realise just how much running you've done in the last 4 and half weeks and the fitness you've gained from it? Your post would suggest you don't... so here goes:

Week 4 was actually the biggest jump in TOTAL running time whole program, from 9 minutes in Week 3 to 16 (SIXTEEN!) minutes - that's a 75% increase! Week 5 is only a 25% increase, so physically, you've done the hard bit already.

Your last 5 runs have looked like this:

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. You've got 157 minutes of running under your belt from 14 outings... that's more than 2.5 hours (excluding all the warm-up/cool down walking time) - that's more than enough fitness to see you achieve a 20 minute JOG

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.

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!)

To see it visually, have a look at these posts:

healthunlocked.com/couchto5...

and

healthunlocked.com/couchto5...

You're ready.

Do it.

[EsmeraldaC Graduate in reply to John_W]

Wow that’s what I call a pep talk! Thank you! It does explain why I struggled so much with W4R1, it’s the only run I couldn’t complete 🙁.

I’ve just been diagnosed with asthma which I know is the reason I was never able to run before. I’m hoping my breathing will keep up as I’ve only been on the preventative inhaler for two days. I’ve so far used the walks to get my breath back. I’ll take my blue inhaler with me and fingers crossed I’ll be able to run 20 mins. I’ll let you know!

[John_W Graduate Ambassador in reply to EsmeraldaC]

[Pnegirl Graduate in reply to John_W]

Love this post! I've just completed week 4 and though I wasn't exactly anxious about week 5, I was wondering what the step up would be like. This reply came at the perfect time and has given week 5 some perspective that I didn't realise it needed 😁

[John_W Graduate Ambassador in reply to Pnegirl]

Glad it helped!

[Ellaloux Graduate]

It does sound daunting but honestly it’s fine😊your stamina and fitness levels have been building up and up, week by week for you to be able to do this! Just keep a nice slow and steady pace, put a good playlist together and it will be over before you know it😃

[EsmeraldaC Graduate]

I don’t think I can’t run any slower really. About 8’ 30’’ per K on average including the walks. I’m hoping the breathing will improve with medication. My breathing peak flow is still pretty poor but it’s early days so hoping the meds will fix that. Asthma nurse could not believe I got to 44 years old and never been diagnosed... I’ve just avoided strenuous exercise all my life to avoid the awful cough I get.

[Dtay1978 Graduate]

You’ll be absolutely fine, just take your time 🙂

[SammiN3 Graduate]

Hi, I have asthma and I take 2 puffs of blue ventolin inhaler before I go out, I sometimes need more when I get back but it really helps.

I remember being really scared at this one too but you can do it! Just keep it steady and keep going. I honestly didn't think I'd make it but it's more of a mental fight than a physical one. Good luck, can't wait to hear how you got on.

[Nervousrunner Graduate]

Hi. I have asthma too. Keep very hydrated day before your run.

Keep taking the preventer as instructed.

I take 2 puffs of my ventolin 10 mins before I leave. I take it with me just in case. But I never use it.

Take it very slowly.

I breathe in through my mouth, and blow my breath out.

Your stamina will build up through the weeks on the programme. Look up Japanese slow running. There is a link somewhere on this site. The C25K programme is set up to get you to run for 30 mins after 9weeks of training. It is not a race. And most graduates do not finish the programme being able to run for 5k.

Go slowly and steadily.

You can do this 👍🏼

[Bogshuffler Graduate]

Just completed my W5R3. I was worried about it too but as advised by everyone here "Embrace your inner snail" i.e. keep that pace slow, if your breathing is uncomfortable, slow down and you will smash it. I even managed to stretch out my stride for the last 2 minutes, and I smoked for 43 years until giving up a year or so ago and was over 16 stone 5 weeks ago and now well under 15 stone.