Just looking at week 5 😩I'm about to do run 3 of week 4 which has been ok. But, just had a peek at week 5 and noticed a 20 minute run??!! That sounds like a huge leap from 5 minutes and really don't imagine I can do it!
Did anyone else struggle with this?
Everyone worries about it. Trust the programme and slow down plenty to get through it 💪🏽😊
Week 5 run 3 is actually a 1 minute less workout than run 2 😁
Just without the walking in between!!
But the combination of walking / Running on previous runs has made sure you are ready !
This is a mental challenge
We (nearly) all worry and just can’t imagine we can do it. Then we come back from it still disbelieving going ‘omg, I did it!’ 😊
'huge leap' I hear you say? Are you sure? Absolutely 100% sure it is?
Whether you're accessing this forum on a phone, tablet, laptop or PC, have a look at your post and around it you'll find 'Related Posts' - I think they'll help you 
'huge leap' ... WOAH! Stop right there! It really isn't you know... How many minutes did you run for in your last run? W4R3?
Instead of fearing what lays ahead, change that mindset. EMBRACE what's ahead!
You've chosen to do this.
Week 4 was/is 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.
W5R3 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 (you've run 16 minutes, 3 times this last week!)
coming up ...
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 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:
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.
Thank you John. I feel a lot of people think I'm being negative. I realise it's a mental challenge and sometimes I can't imagine being able to put all those minutes together!
Definitely going to give it a try and thank you for taking time to explain it so well 😊
I don't think you're being 'negative' - yours is a very common reaction from 1st timers who see W5R3! They can't work it out... but once it's explained, they get it, I think.
Another too look at... Working backwards from Week 9 ( 3x 30 minutes) at point in the program would you have you doing continuous runs considering Week 1 is 3x (8x 1 min) jogs ?
Exactly the same! Just had a peak at the last run on week 5! 🤯😬
I deliberately didn't peak at my upcoming runs but I vividly remember listening to the instruction on my warm-up walk and thought, "I can't do that".....but I did!
It's a clever trick and your body is ready for it, it's just the numbers sound overwhelming.
Go for it! One foot in front of the other. You don't have to go fast, go at a slow easy jog.
Don’t worry it’s not as scarey as it looks. The secret.....DON’T overthink it, just go out there, run slow and steady and focus on the job in hand, within no time at all you’re being told you’re half way through and you’re thinking that wasn’t as bad as I thought and before you know it you’re trainer is telling you that you’ve almost completed it, then you’re done ✅ another tip is to to get your breathing into a nice steady rhythm, relax, take a nice deep breath in through your mouth, then purse your lips slightly as you exhale and so on.....your doing great swim63 stay positive, you’ve got this 👍
Thank you so much, totally appreciated 😊
I too was HORRIFIED at the huge leap from 5 to 20 minutes, but amazingly my body just went and did it somehow!- this program has obviously been worked out really well and each week I was a total unbeliever in being able to manage it - I am now in Wk8, but each time I've done ANY of the runs, I've just told myself to go slowly and achieve what I can. It works!
That's brilliant, thank you. Guess I just need to get out there and do it!
When I feel I'm flagging I concentrate on getting really deep breathes into me, through my nose and slowly out through my mouth, it really helps . You WILL do this, as scary as it may seem.
Thank you 😊
I was apprehensive too... Just go steady, don't race at the beginning and you'll do it - believe in yourself and the programme: it's awesome! When you do it, you'll be surprised... just like all the rest of us... and you'll be gagging to go longer, further, better! 8 months ago I couldn't jog a single minute, now I'm doing a 10k every month and a 5k every week - pretty slowly I admit... But I'm doing it and feel so much healthier and happier: enjoy, don't get anxious, you've started your journey, every 'hurdle' is an opportunity: steady away!🤗
I dreaded it but it was my most enjoyable run! You just need to get your head around it. You can do it. The program has set you up to succeed, not fail. Go for it and look forward to the satisfaction of achieving your goal.
That's great, thank you. Must admit, I get a bit bored with the walks, especially the first 5 minutes, it's just trying to imagine I can do this now at my age. Did it several years ago!
Its seems harder afterwards with having breaks so you should enjoy your runs more in future. I'm 62 and doing it for the first time so at least you know what yo expect!
Thank you, I'm determined to get there!
Don't be scared of it, it's mostly in your head. Your body is ready to run for that period you just have to believe that you will do it and refuse to give up 💪🏻 one foot in front of the other and keep on going, you got this 👍🏻
I was you last week! I didnt realise that the runs were slightly different, I'm doing week 5 run 3 today & have some apprehension of a straight 20 mins but I did when I first ran for 3, 5 & 8 minutes. Trust the program & believe in yourself is my mantra for today 🙂
That's great, good luck, please let me know how you get on 😊
I only went & did it!!
Just seen this, well done! I'm going for it in a couple of hours 🤞🏻
I did it too!! Not so bad hey?!
Hi mate
We did it on Wednesday night. I couldn't believe it either but we did it no bother. Best feeling ever. Trust the programme - it has prepared you even though you don't know it.
It took me 5 attempts to complete this run but now I’m up to week 7 run 2 and have run 2 lots of 25 minutes with no problems and found them really enjoyable! This run is a real turning point in the programme - a mental challenge more than a physical one, as most people advised me on this forum. You’re ready to do this and you CAN do it. Good luck & enjoy!! X
I felt the same way as you, I pushed on and it was not as hard as I thought and I was so proud of myself.
You can do it. Enjoy.
You can do it! As so many others have said, it's a mental challenge. Pace yourself. This run is very much about finishing the time, not about how far you go so start off slower than you think you need to - you can always speed up.
One of the things that gets me through challenges like that is realizing that it may be rough while I'm doing it, but it will feel so good when I am done.
Be gentle with yourself, realize that there are different kinds of pain, and even if it hurts, so long as the pain isn't genuinely bad pain, you can go on. I like to repeat to myself, "Just because it's challenging, doesn't mean I can't do it."
One other tip I can share is that I began to think of the way I process physical challenges by focusing on what I think of as "The 3 Bs." Body, Breath, and Brain.
If my body hurts, is it dangerous pain, or just me feeling my growth? If it's my breathing that's laboring, what is the real level? Could I hold a conversation if I had to? If not, I can slow down. Then there is my brain. Am I getting in my own way by deciding I can't do it? If that's the case, I remind myself of other difficulties I've overcome. I realize if I was walking home from somewhere and really tired, I would still be able to make it.
You'll feel so good when you accomplish this! You've got lots of us on your side.
That's so lovely, thank you 😊. I totally agree with your point about feeling so much better after a run. My biggest problem is getting my running gear on and getting out of the door! Second problem is always my breathing, but how I feel afterwards is amazing!
Everyone struggles with the thought of the 20 minute run but all of the weeks of training that you have done mean that you are ready physically - you just need to be positive mentally.
Do your prep - hydrate, stretch, dress for the weather and set off thinking “I can.....”. You’re going to be pleasantly surprised.
Keep us posted - you’ve got this!!
😊😊
You will do it. I was shocked at every weekly change but managed it x
Thank you Dawn
Go slow. And I can tell you the feeling you get when you do it, is absolutely incredible, you'll be so proud of yourself.
Start slowly and just build your pace gradually...... you can do it 👍
Thank you all so much for your amazing encouragement. I have just done run 3 of week 4. Whilst out, I have decided upon my route for the 20 minute run!! Actually looking forward to it now, thanks to all the inspiring comments 😊
You’ve looked at run 3 - but you’ve got run 1 and run 2 to do - both of which increase your running times. You’ll do it!
I bet 4 weeks ago you were struggling to run for 5 minutes - trust the process 😊
Yes - I made the mistake of looking ahead and then spent too much time stressing that I wouldn’t be able to do it. It is all doable, just take your time. Some runs can be tough, and the others not bad.
Good luck and happy running 🏃♀️
If I can do it anyone can! Completed this morning, good luck and let us know how you got on!
Well done! Will update towards end of the week 😊
Haha I've just seen your post, I'm starting week 5 on Monday and had only looked at the first run because I was assuming they would all be the same, oh well I do not want to tempt fate but....
Week 7 they are all the same, just a problem with timing on the podcast.
Week 5 shock !!!!!
Week 5
Week 5 run2
Week 5
Week 5 ✔
