Slow progress through week 5

[Rising60]

After the many weeks it took me to complete week 4, I've now managed the first two runs of week 5 (2 attempts for r1 and 5 for r2). It's not getting any easier! I just can't imagine being able to run for 20 mins in r3. I'm not sure whether to set my timer to build up my own steps to the total (e.g. 9 mins run, 4 mins walk, 9 mins run), or just to run for as long as I can, then walk a bit, then carry on running/walking until the 20 minutes is up, and hope to get a little bit further each time I repeat it. Any advice?

[Hidden]

I'd look at slowing things down, don't be afraid to take walking breaks if you feel the need 👍

[Rennur Graduate]

You've built up so much stamina by repeating Week 5 I suggest just go for it.

I did it . Trust in the programme and even more importantly trust in yourself.

[GailXrunning Graduate]

The advice I read here that really struck a chord was to approach each session as if it was an experimental trial go... ‘I’ll just see how this goes’, ‘just practising’. It’s actually how I started the whole programme, and de-pressured everything; sort of turning the mindset completely around. In that mode, you can keep surprising yourself: ‘wow! Did I really do that?’ - even if it isn’t fully meeting the ostensible ‘target’ then it’s still moving forward at a pace that’s working for you.

[IannodaTruffe Mentor]

You are doing great and the next session is the shortest since W3, as explained in this breakdown of W5 healthunlocked.com/couchto5...

Relax, stay slow and enjoy your triumph.

[John_W Graduate Ambassador]

Advice? Yeah... just TRY IT!

" I just can't imagine being able to run for 20 mins in r3"

That. That, right there, is what W5R3 is all about.

It's NOT a physical challenge - simply because, unbeknownst to you, your body is actually ready. The issue is that your mind hasn't been convinced.

Yes, W5R3 is a mental test - nothing else. YOU need to know it's possible but right now you don't believe it. Once you do, everything will be fine.

How did you achieve Week 1? By getting off the couch and completing what looks to be a reasonably do-able set of 3 runs - that's the idea, no? Start small etc.

Week 2 was do-able because ...? Yes, cos of Week 1 - it gave you a bit of fitness and confidence.

Week 3. You've got 2 weeks and 6 runs under belt - this allowed to complete it.

Week 4 (can you see where this is going?) - by now, your stamina is improving and you're feeling OK. But hang on... Week 4 is a MASSIVE JUMP in TOTAL running time... from 9 minutes in Week 3 to 16 (SIXTEEN) minutes . HOW IS THAT EVEN POSSIBLE??

Well... Week 1 plus Week 2, plus Week 3 gave you the fitness to achieve it

And so to Week 5 ... By the time you get to W5R3 you have 157 minutes of running time from 14 runs behind you.... That's over 2.5 hours! Surely enough to see you through 20 minutes of jogging? And now that I've mentioned that ...

[John_W Graduate Ambassador]

Rising60 this is a copy n paste from a reply of mine to another "20 minutes?!? " type of post:

------------

Instead of fearing what lays ahead, and using words like 'impossible', change that mindset. EMBRACE what's ahead. You've chosen to do this.

Week 4 was the big step up but you didn't realise it - very few do. C25K is, like any progressive exercise program, a mental test. They should all be easy enough for most of us to start, and then it's about whether you've got the *mental* strength to see it though, despite the apparent physical hurdles in the way, when in fact they're not physical but mental.

Week 5 can look daunting, but really, you're physically ready for it. Your post highlights, like so many before you, that C25K doesn't train the mind, only the body.

Everyone gets very worked up 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

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?)

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

To illustrate that Week 5.3 is just another run 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:

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.

[Tonym182 Graduate]

Hi

It is daunting - take my advice just run but run slowly, don't walk. If you are running out of breath slow down, it doesn't matter if you're only going a bit quicker than walking, the fact is mentally you're telling yourself that you're still running - you'll get through it then.

Stay strong

Tony

[Prof1 Graduate]

Hi Rising60, it took me 5 attempts to run the 20 minutes non stop even though runs 1 & 2 were quite straightforward. It seems like a big leap but isn’t really - you’ve done all the prep. I had some great advice on here telling me that it’s 10% physical and 90% mental and it really is! I went out on Tuesday morning - after 2 rest days - telling myself I could do it and I did, I smashed it!!! Also, great music helps - I have Arcade Fire playing usually. Good luck - you can & you will do it, even if it takes a few attempts 👍

[Rising60 Graduate in reply to Prof1]

Thank you for telling me about your repeats - I was starting to think I was the only person to have to repeat runs multiple times! I'm sure there is a large mental block, and it puzzles me that the programme doesn't take you through some more gradual increases, but includes quite large jumps. Run 3 of week 5 is not just a 25% increase from 16 to 20 minutes of total running, but also denies you the rest in the middle, so it's not surprising it's a mental challenge!

[Prof1 Graduate]

It felt like a huge leap to me too and I’d got used to having a break in the middle but somebody broke down all the runs I’d done up to that point and I’d actually run for longer than 20 minutes! I remember reading on here about a lady who took 9 attempts to complete week 1 and then sailed through the rest of the programme so anything’s possible! Also, some more great advice is to go slowly - I’m virtually shuffling along but it’s the best way 😅

[Tadfane]

hi Rising 60

Not sure I can give you much advice ? I have my first 20 min run tomorrow having completed weeks 4 and the first two days of week 5. I try not to think of the mins ( especially whilst running) and just enjoy what’s around me. I know it’s going to be tough but I have done all the weeks building up to it so I know it can be done. I know 20 mins seems a lot but it’s a mostly a mental barrier - the fact you have completed the runs so far means you can do it!

[MissUnderstanding Administrator Graduate in reply to Tadfane]

Hi  Tadfane . You’ve accidentally found an old post. The author did finally crack the 20 minute run on their 11th attempt and later went on to graduate.

healthunlocked.com/couchto5...

You’ve got a great attitude to this run-you can do it! Really good luck to you 🏃‍♀️🏃‍♀️🏃‍♀️