Wk5 run 3

[Molls222]

Dont get why theres such a jump on this run, from 8 mins to 20, can anyone enlighten me

[nowster Graduate]

That's because it's not a jump at all.

It's actually a reduction in effort from 21½ minutes of interval activity in Week 4, to 21 minutes of interval activity in Week 5 days 1 and 2, down to 20 minutes of straight running in Week 5 day 3.

The runs get longer, but the overall activity time gets shorter.

The programme is very carefully designed.

[UnfitNoMore Graduate]

There isn’t a jump really... it’s a shorter workout than the other two that week, and brisk walking is cardio too. Your legs are ready, your body is ready... it’s a mental challenge that you can overcome. Keep the pace down, especially in the first half of the run.

[IannodaTruffe Mentor]

There is no jump from eight minutes to twenty, as explained in this post about W5 healthunlocked.com/couchto5...

Relax and enjoy it.

[Hidden]

I wondered exactly the same thing and was so anxious beforehand! But it was fine.. and you'll be fine! Just relax and go slooow! 😊

[61Lady Graduate]

Yeah - you can analyse it too much sometimes and yes, it does sound like a jump but actually not really ... like others have said.

I suggest you stick with the programme because you are already doing so well and you should be proud of that 👏👏👏

Believe me - and others ... there is - at some point - an Euraka moment and even if you repeat runs/weeks which many do, you are a winner 🏃‍♀️💪👍🥳

[Couchphoenix Graduate]

It’s a test of your new found stamina and fitness and a definite confidence booster when you discover you can actually do it 👍

[JCGM Graduate]

I felt the same but I think this was the run that I enjoyed the most. I actually felt a bigger sense of achievement completing that run than I did completing week 9. It’s totally do-able!x

[BusyStruggling Graduate]

I thought exactly the same thing but didn’t question it and tried. Was absolutely amazed when I did it. I’d be lying if I said I felt great as I ran but when I finished and looked back at my progress I was buzzing. As such I’m really looking forward to trying for 25 mins in a couple of days.

[Magellan Graduate]

The recovery walks that were so vital to you in the early part of the programme aren’t so necessary now. If you were finding the five or eight minute runs hard going towards the end then you will understandably be feeling apprehensive about twenty minutes of non stop running. The answer isn’t that you need a break in the middle, it’s that you need to go slower. If you go nice and slowly then you don’t need the recovery walk.

Slowing down is not cheating, it’s not a defeat, it’s not wrong. It’s tempting to think that as you progress as a runner you should be getting faster and faster, but that’s not true. Every extension of your maximum time or distance should involve a slower pace. If your ultimate aim is a ‘good’ pace that’s fine but it needs to come later, after you’ve finished C25k.

Good luck for W5R3, but you need luck less than you think, the running you’ve done so far has prepared you for this.

[Nalou]

I just completed W5R3 on Thursday. I was dreading it and tbh was fighting my thoughts for first 5 mins but by 10 mins it dawned on me that I could do it. My breathing was steady muscles warm and in fact my pace picked up in second half. Still very slow overall but I did it! I was smiling the 2nd half of run! Also the c25k app tells you at 5 mins 10 mins 15 mins and 18mins so lots of feedback for this run. You can definitely do it😊

[Newbie59 Graduate]

That's the thing, you are still thinking "I'm not a runner", however this programme is so good, you reach a point where you can run for 20 minutes, and you can't believe it!

Trust the programme, trust in the thousands of people who have already achieved this. You can do it!!

[John_W Graduate]

Oh Molls222 !

Yours is a very typical reaction of so many C25K first timers. Quite simply W5R3 is 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?

Everyone gets very worked up or confused about W5R3 but start looking at your runs a bit differently... like this:

Week 1 - you ran for 8 minutes (3 times - so that's 24 minutes )

Week 2 - 9 minutes, 3 times (27 minutes in the week)

Week 3 - 9 minutes (another 27 minutes)

Week 4.1 - 16 minutes

(75% increase on Week 3 - biggest jump in the program)

Week 4.2 - 16 minutes

Week 4.3 - 16 minutes

Week 5.1 - 15 minutes

Week 5.2 - 16 minutes (should be easy by now, right?)

Yes, it's the TOTAL time that counts.

and now ...

Week 5.3 - 20 minutes (with 157 minutes of previous running in your legs).

It's the TOTAL 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.

To illustrate that Week 5 is just another week and that Week 4 was actually the 'big jump' that many claim Week 5 is, have a look at this:

healthunlocked.com/couchto5...

and

healthunlocked.com/couchto5...

Capisce?

2 mantra's for you:

[b[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 don't need luck, just confidence.

Your body is READY .

Do it.

[Yellowshade Graduate]

You’ve had loads of excellent answers above and all I will add is there is a massive psychological benefit to achieving this run. For me it was the first time I became sure I would finish the programme. You are so nearly there and I swear you can totally do it. Go ahead and wallow in that lovely after glow of smugness - and come back and tell us all about it 😊

[Hidden]

So, did you do it?