It wasn’t even close. I managed the first 10 minutes and then I’m afraid I lived up to my monicker - my lungs were indeed dodgy as were my aching legs. I thought about pushing myself for the next 10 minutes but it was just too early in the run to be feeling like I wasn’t going to make it. The little incline bit on Hampstead Heath kind of sapped my strength today. I’m sure some of it is psychological. It wasn’t the greatest start to the morning as my kitchen sink tap broke and then I couldn’t find my bank card just before I went out. So some emotional energy was spent on dealing with those things. I set off earlier than I normally do as I wanted to get it done and spend the rest of the day basking in the glow. It wasn’t to be. The final insult came when I stepped on the scales post run and I am 2lbs heavier, courtesy of the final day of the government’s ‘Eat out to help out’ deal last night.
So not the greatest day today. However, I am in no way deterred. I invested in a FitBit which arrived yesterday and I have the AirPods coming today. I have been listening to music during my runs but I’m wondering whether I should be listening to the NHS podcasts instead which I’m assuming contain personal trainers in the form of Jo and Sanjay (is that right?).
I’m not going to lie, I feel a bit down. I’ve had a terrible year involving death, marriage break up and another relationship break up. This running has been great for my mental health. However, the sudden jump from 8 minute stints to a 20 minute run was always going to be challenging for me. I’ve already decided that I’m just going to keep repeating Day 3 until I complete the run. Then I’ll move on and will be ready for the rest of the C25K.
Onwards and upwards. Screw your courage to sticking place and we’ll not fail!
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Dodgylungs
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Have you read this breakdown of W5 healthunlocked.com/couchto5... which explains that there is no jump from eight minutes to twenty.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running. Being in a relaxed mental state also helps, so leave everything behind you when you step out of the door and let your running be a calming space in your life, not a struggle to beat the challenge.
Thank you. I have read your breakdown several times over the last couple of weeks. In all honesty I thought I would be able to do it but as I said above, it wasn’t even close. However, there is definitely a mental issue with me. I wanted to stop even earlier but pushed through to the 10 minute stage. It would have required a monumental effort to keep pushing through today and it just wasn’t in the tank. It may be either I’m simply not fit enough yet or I’m blocking myself mentally as I can hear myself wheezing and feel myself struggling.
I think the best thing I can do is say to myself well done for running the longest stint yet (10 minutes) and see if I can build on this on Thursday. To be honest, even if it takes me a couple of goes I’ll just have to do what I can until I finally complete it. While I feel disappointed it has simply made me even more determined to get it done.
Every run is different, take a rest day or two and tackle it again! Just focus on pacing yourself and taking your mind elsewhere, this run is 100% mind over matter! This is not a failure just another wall to climb, and think how good it will feel to get this run under your belt!
So - this was a practice run to give you a chance to work out your strategy!
You are ready to take on this run. It’s not as much of a jump as you think; read Iannoda’s link to find out why.
You are ready for this run. All the previous runs, including the brisk walking, have prepared you. The barrier is psychological.
I, too, have had horrendous personal problems; it’s why I started running. I am broken; but I still leave everything behind when I run. You are not alone. Take a few minutes of deep breathing to focus before you start.
After 1 or 2 rest days - set out again. Slow it right down! Slow it down so you’re barely faster than walking. Leave everything else behind and focus. You can do it!
Thank you. Sound advice. I’ll give it another go on Thursday and try to approach it with a bit more mental strength. Sorry to hear you’ve also had a horrendous year. I think running is great for our mental health and I wish you better times ahead. I will take your advice and have a rest tomorrow and get back on the horse on Thursday.
I knew as soon as I started that it was going to help me! There ARE better times ahead for both of us 😀. The sense of achievement I get from running does me more good than anything else right now. Good luck with the run! When you’ve done it (slowly!) you will rightly feel so proud of yourself 👍.
I’m curious to know what happened after the 10 minutes. Did you go on after a breather?
I’m not sure what the programme says about not completing a stage. If it was me, I’d try to do the 20 mins even if I had to pause for breath. Even if I walked the rest of the way briskly.
The next time out, if it was the same, I might push for an extra two minutes before pausing. Then two more the next time.
The reason being it may very well be psychological rather than fitness. As others have said, there are no giant leaps in this.
The NHS celeb coaches assist us in telling us the run programme, when to walk, run and stop. There’s a lot more silence in between, especially as the runs get longer. You really need music, or something else, to fill those gaps, it stops you overthinking. 🙂
I carried on running and walking for the second 10 minutes until the run was complete. I would never just stop. I have to keep waking anyway to get home. The problem was my lungs are just struggling and my legs were achy. That said I think the problem this morning was mental as well as physical. I just didn’t feel mentally strong enough to push through. I thought 10 minutes is 2 minutes further than the first stint of Day 2 and my body was feeling it and my mind wasn’t strong enough to block out the discomfort. I’m definitely not going too fast, I started off ultra slow this morning. I think if the run was on the flat I’d manage it but the inclines on the Heath sap my energy even at a very slow pace. I’m not running up steep hills or anything just a gradual incline. When I was running 5K on the treadmill it was all flat so this is just harder. That said on Thursday I’m going to get in the mindset to push myself. I’ll stick with my music then as it definitely takes my mind off the running.
Well done for giving W5R3 a go! 💪 I think 🤔 I may have repeated this run also after walking a sneaky 30 seconds at the ten minute mark on my first attempt. I put it down to just one of those runs and nailed it the second time around with the knowledge of what was expected under my belt and I ran slow - oh so slow!
I used the podcasts for all of C25K and I highly recommend! Laura is the PT and she is gentle but empowering!
Sorry to here of your personal challenges but good to hear running has been good for you. Same here, running has saved me through these weird times - it’s the only time of the day I don’t worry about being unemployed, money or what’s next!
Great that you are still focused and going to give it another go! Put this run down as a practice - you’ve got this! 😉
Absolutely and thank you for the encouragement. I did the same and tried to start running again after 30 seconds but there was just nothing in the tank. The next 10 minutes was spent walking and not much running. But this happened to me during Week 3 I think too, which is when I first started coming on this forum. This is the first time I haven’t completed a run since I’ve been on here but I’m not overly worried as I feel I’ll be better on Thursday. I’m on a different app to the NHS one but maybe I’ll try out the NHS app for Thursday (though I’ll still have my music playing too). Thanks for the encouragement. It gives me great heart.
Thank you. Going to give it another go on Thursday. I’ve downloaded the App now and ready to rock and roll for Thursday. I’ve actually got an appointment with the lung specialist at the hospital tomorrow so that should help too!
Oh, I feel your post, I’m just behind you in W5. I’m sorry you didn’t complete it this time. Big fat emphasis on ‘this time.’ Hampstead Heath terrain too..! Whuut?!👌🏼😯
Even though you feel defeated it’s great to hear you’re not deterred about carrying on 🙌🏼
Sounds like you’ve had a rough year and I’m very familiar with how battling with emotions can affect your running. All feelings are valid but remember also that all feelings pass.
Don’t be too downhearted with your effort today. Your intention despite your setbacks is admirable so well done for getting out the door. You’ve come so far already and you’re officially past halfway! - YASS! 🙌🏼😎
Thank you for this. I am really grateful for all the support on here. I intend to keep going until it’s completed. In the words of Kate Bush ‘Don’t give up!’
Maybe you’ve got a good pace going on your brisk walking?
I think part of the headology is to kid yourself that the brisk walking is just slow jogging, and you have been doing it all along!
I’m sure it’s helped me that I was regularly doing 2 mile brisk walks before I started C25K. I’m still doing them on my recovery days and there’s not a lot of difference on the apps between run and recovery day times 😊
I should really walk more than I do on the recovery days. My legs often feel stiff the next day which is probably exactly why I should go for a walk. After I’ve been to the hospital tomorrow for my lungs, I think I’ll feel better. If I’m told the lung issues are simply asthma I think it’ll psychologically give me a boost. Maybe I’ve got a little bit of anxiety around my lung issues and it’s affecting me. Anyway, Thursday is going to be a different kettle of fish. I’m confident I’ll do better. But if I did run 17 minutes today then I’m a lot closer than I thought. Even if I’m walking briskly enough that the FitBit thinks I’m running that is also heartening. Thank you for your support and good luck with your runs!
I'm sorry to hear of your awful year, which may, from the sounds of it, be adding to your anxiety and general emotional state. It sounds like you need to build a little mental resilience - you mention in your post and several replies that you think this is a mental problem. Hopefully you'll have some reassurance about your lungs today.
Maybe a new mindset is required - a positive one of course. Whereby you set out feeling positive, convinced that you WILL complete the run. You know all the maths and logic re: W5R3, so on the face of it, you know that your body is physically prepared for that 20 minutes.
But have you really convinced yourself?
Have a look at the link in this post - it may help you ... I hope it does!
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Week 5 run 3 :-) 
Week 3 Run 3 done.....
Week 5 Run 3 complete!!!
Week 3 Run 3 completed...... BUT....
