C25K Week 5 - Big increase 🥺

[MissK2020]

Hi everyone, I completed week 5 run 1 yesterday. It was harder doing 5 mins but manageable. Run 2 this week is 8 mins which again I think is a bearable increase. My massive worry is run 3 of this week that jumps up to 20 mins! Any advice on how to get up to that time, when I have only just been able to run for 5 mins so far? Many Thanks

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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, there is no big jump as this post explains healthunlocked.com/couchto5...

Relax and enjoy your journey.

[girlsjustwannarun Graduate]

Trust the plan - you’ve run for 5 minutes 3 times, a total of 15 minutes with walks in between! This is amazing and not as far from 20 minutes as you think! You will surprise yourself and you will do it as long as you believe you will, just take it slow, try to take in your surroundings and just enjoy it!

[Jools2020 Graduate]

The programme has already prepared you for this run! If you total up the running time for week 4 and runs 1 and 2 of week 5, you will probably be surprised. The brisk walking also helps to build endurance. You just have to convince your brain that you can do it. You can! Don’t stress about it. Trust the programme. Take it as slow and steady. It’s a milestone run and once you’ve done it, you will feel amazing! 🏃‍♀️🏃‍♀️🏃‍♀️

[MissK2020]

Thank you everyone for your tips and motivation, you're quite right it is do able it is a mental hurdle mostly. I have finally got my pace under control, my calves do burn so I've started doing some stretching and drinking more water.

By this weekend W5R3 should be in the bag 🙌

[John_W Graduate Ambassador in reply to MissK2020]

Please please, please, look at the TOTAL amount of time that you've been running for:

W4.1 - 16 minutes

W4.2 - 16 minutes

W4.3 - 16 minutes

W5.1 - 15 minutes

W5.2 - 16 minutes

.... your body is ready for W5R3. It's purely a mental test, nothing else. Get that pace right and you'll fly through it (not literally).

[Jojoshuffle]

I had exactly the same worry, I kept moaning to my husband and son that I wouldn't be able to do it - their response 'either get on with it or give up'. There was no way I was going to give up! So I just gritted my teeth and got on with it. It wasn't as bad as I thought it was going to be and I had such a great sense of acheivement when I finished. YOU CAN DO IT!

[nowster Graduate]

Seriously, don't think about it. It's just another run.

There's a point in a run where you have found your natural rhythm, your breathing's right, and your legs feel good. None of your previous runs have kept you running to the point where you're "in the zone". W5R3 is the first day that that might happen.

[Tasha99 Graduate]

Trust the plan

[JAKL]

I am feeling a little nervous too just finished week 5 run 2 but I think everyone is right it’s all in the mind #teampositive 😂 let us know how you get on x

[MissK2020 in reply to JAKL]

That's fantastic you are one run ahead so that eases my mind 😅 I am going to look like JLo and feel like Mo Farah 🏃‍♀️ when this C25K is done.