To repeat or not to repeat?: Hi, this is my... - Couch to 5K

Couch to 5K

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To repeat or not to repeat?

weeallym profile image
weeallymGraduate
56 Replies

Hi, this is my first post and first time ever running any more than 100m in school sports day which was over 40yrs ago. I set myself this challenge in the New Year and am loving it and how far I have come. My 22yr old boys are well impressed too which is praise indeed.

My next run is W5R3 and it's a massive step up from previous runs. I will give it everything I have but if I dont manage it is best to repeat until I have mastered it before moving on? Also how have people coped with the step up from 8mins to 20mins? I'll admit it fills me with fear?

Any advice appreciated.

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weeallym profile image
weeallym
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56 Replies
IannodaTruffe profile image
IannodaTruffeMentor

Welcome to the forum and well done on your progress.

W5R3 is actually the shortest workout since W3 and is not a great step up and you are ready for it. This breakdown of W5 explains it all healthunlocked.com/couchto5...

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.

Enjoy your journey.

weeallym profile image
weeallymGraduate in reply to IannodaTruffe

Thanks Not sure what you mean about being the shortest workout as it's a 20min run in one go. The most I've done up to now has been 8 mins followed by recovery walk.

IannodaTruffe profile image
IannodaTruffeMentor in reply to weeallym

Follow the link and you will see.....

Diabeticdaddy profile image
DiabeticdaddyGraduate

Go for it. You’ll be fine take the negative I can’t do it out your head and go at a steady pace. I did wk5 r3 last week and was dreading it but managed the full run.

weeallym profile image
weeallymGraduate in reply to Diabeticdaddy

Thank you. Did you find it as hard as you expected it to be or did you find it ok? I think because I have never run before this that it seems such a long time in one burst .

Diabeticdaddy profile image
DiabeticdaddyGraduate in reply to weeallym

Not going to lie the last 5 minutes were a bit difficult, but it’s all in your head. If you don’t go crazy at the start you’ll be fine at the end, think I set off too quickly now onto week 6 run 3. There’s no harm in repeating if u need to. But the first runs of week 6 have breaks in the middle. So my advice would be go for it if u struggle but complete it carry on to week6

weeallym profile image
weeallymGraduate in reply to Diabeticdaddy

Thanks so much and good luck to you also

Instructor57 profile image
Instructor57Graduate

As IannodaTruffe has said, it's not actually a massive jump ! And if you take it slowly I'm sure you will manage it .

But yes, any runs you don't finish should be done again before moving on otherwise you may not be ready for the next run !

weeallym profile image
weeallymGraduate in reply to Instructor57

Thank you Hopefully this time tomorrow I'll have my happy face on again lol

Instructor57 profile image
Instructor57Graduate in reply to weeallym

And it will be there all day 😬👍🤞

weeallym profile image
weeallymGraduate in reply to Instructor57

Absolutely lol

And make sure you come back on and tell us you've smashed it weeallym 👍👍

Oldgirlruns profile image
OldgirlrunsGraduate

You’ll be fine, really you will!. If you’ve read Ianodde Truffe’s pinned post you’ll know that every run is preparing you for the next one so by now you’re ready for it! Just make sure you’re well hydrated and keep it slow. I broke it down into 4 chunks of 5 minutes in my head - 5 done, another 5, well that was ok and I’m half way through; 3rd 5 down and there’s only another 5 to go, I can do 5 minutes can’t I?! Don’t move on until you’ve completed each run; equally, there’s nothing to stop you repeating a run just because to want to or because you want to build up a bit more confidence before moving on. And keep posting - there’s so much support here! Good luck!

weeallym profile image
weeallymGraduate in reply to Oldgirlruns

Thank you I will do

John_W profile image
John_WGraduateAmbassador

Hi weeallym ,

All is not as it appears.

You say a "it's a massive step up from previous runs", "step up from 8mins to 20mins?"

Is it really? It's nowhere near as big a step up as you think.

Are you sure you didn't actually run for 16 (SIXTEEN) minutes during W5R2?

Also, why the 'fear'? What is there to be afraid of? What's the worst that can happen? You set off too quick and have to stop after 14 minutes? So what? That's 14 more minutes under your belt, in your legs. Learn from it and go slower next time.

How did you feel before W1R1? You say you're loving it and you've set yourself a challenge so.... EMBRACE THE CHALLENGE!

Remember this is a 9 week program, designed to get your running (JOGGING) 30 minutes, 3 times, in Week 9. If you work backwards from that, at what point would YOU drop the walking breaks?

If you haven't already realised it (most beginners don't to be fair), C25K is a mental test, NOT a physical one. That's because it's been designed to be achievable by almost anyone. The key lies in your head.

So, instead of fearing what lays ahead, change your mindset. EMBRACE what's ahead. You've chosen to do this! This video will help: bbc.co.uk/ideas/videos/four...

Week 4 was the big step up (from 9 minutes to 16 minutes) 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 trains the body, but necessarily the mind.

Lots of beginners get worked up about W5R3 but if you look at your runs a bit differently by focussing on the TOTAL running time, it will help you. 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 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...

Get it?

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.

[PS ... " I will give it everything I have " - please do NOT do that. Go slowly, take it easy - think JOG not 'run'. Try and go at pace that feels really really comfortable, a chatty pace - aim to finish feeling like you could carry on if you had to. That might sound impossible but trust me, everyone has *that* pace. You just need to slow down enough to find it.]

weeallym profile image
weeallymGraduate in reply to John_W

Thanks John That was a well thought out and informative response Very much appreciated As you say it's a mental challenge and I need to have more faith in my own abilities I've got this far and I'm well over the half way mark so its gotta be doable now

John_W profile image
John_WGraduateAmbassador in reply to weeallym

You;re welcome. It's useful to understand how programs like this work. Your fitness accumulates with every run . Remember that. Your body is more ready than you think. It's deceptive, but it works.

And it's NOT the length of any 1 individual segment that counts, but the TOTAL amount of time on your feet. So a 'workout' of 2x 8 minutes with a walking break, has the same effect as a workout of, say, 15 or 16 minutes with no break.

It's the intensity (your pace) that's also important. So if you go nice and slowly, you'll find that you'll be able to do 20 minutes with no problem at all.

Use your breathing as your canary-in-the-mine - it's your best friend. If you're breathing too fast, too heavy then slow down. Make sure you can comfortably chat while you're jogging.

Talking of jogging, watch this:

youtube.com/watch?v=9L2b2kh...

weeallym profile image
weeallymGraduate in reply to John_W

Thanks again

Rennur profile image
RennurGraduate

If a fat old curmudgeon like me can do it, you will sail through it.

weeallym profile image
weeallymGraduate in reply to Rennur

Lol Thanks

Chriled63 profile image
Chriled63

Hi and well done with getting as far as you have already it is a big achievement.

Week 5 run 3 took me by surprise as I did not know what to expect until I started it up the morning of my run and my initial thought was no way can I do this but then I realised the whole point of me doing the c5k program was to run for 30 mins so off I went.

It was a difficult first 10 minutes but after that it started to feel good but hard going and only through determination did I get to the end.

Few tips. Stop looking at displays, watches or devices as this appears to make time drag. Keep thinking about how you are going to feel at the end of the run and how proud you will be of yourself.

It will help you be determined to complete the program.

You have done the hardest part of the program which is the first few weeks so go for it YOU CAN DO IT.

Enjoy and good luck.

weeallym profile image
weeallymGraduate in reply to Chriled63

Thanks so much for the tips It's so easy to keep wanting to look at my watch It always seems to take a while to get into my stride Looking forward to being able to say I did it 😊

Rising60 profile image
Rising60Graduate

It is hard. I repeated some weeks many times. I got there in the end and the key was finding the right (very slow) pace. If you feel you need to repeat a week don't worry. You're still benefiting from the exercise.

weeallym profile image
weeallymGraduate in reply to Rising60

That's good to know and very true also Well done on getting to the end 👏

LesleyLiv profile image
LesleyLivGraduate

Don’t be scared...... ❤️I must admit I kept looking at the planned runs with foreboding, thinking “never in a million years”...... but I loved it. The way this works is that it builds that stamina up for you and you are more than ready for it.Enjoy! You can do it! 🏃‍♀️🏃‍♀️🏃‍♀️

weeallym profile image
weeallymGraduate in reply to LesleyLiv

Thanks for the encouragement Much appreciated

Chicky33 profile image
Chicky33Graduate

Yes.it was harder. But I just trotted along. It felt great...and the I thought christ its 20 minutes only..1 man told ne to run faster !that went down well!

weeallym profile image
weeallymGraduate in reply to Chicky33

Lol Thanks Did he survive? 😂

Chicky33 profile image
Chicky33Graduate in reply to weeallym

Just. smiled politely and trotted on..clip clop..

weeallym profile image
weeallymGraduate in reply to Chicky33

😂😂 Love it lol.

coolfemme profile image
coolfemmeGraduate

weeallym I was there not so long ago and asked the same questions and learned the same thing, it's mind over matter. I loved running the 100 yards at school too, I'm 73 and have kept active in assorted group fitness over the years. I had never thought running was for me but covid happened! I graduated in January and still only manage 3.5km in 30 minutes. The biggest help to me was reminding myself to say a sentence out loud. If I can''t do it I slow down. Seems way too slow but all the advice here suggests that speed will come in time, just allow it to happen. All the very best to you in your challenge, it's a great feeling to persevere.

weeallym profile image
weeallymGraduate in reply to coolfemme

Wow That's fab 3.5k is a lot of running I'd be super proud to hit that level Thanks for the support 😊

Sussex13 profile image
Sussex13Graduate

Hi, well done for getting to W5/R3. I recall being petrified of the jump up before I did it, but, with your coach spurring you on, and telling you to run slowly, honestly it’s very doable. Just take it very slow and keep moving forward and before you know it you are half way then it’s done and such an achievement! Good luck and keep a positive mental attitude that you can do it.. 🏃

weeallym profile image
weeallymGraduate in reply to Sussex13

Thank you I have Sarah in my ear and love when my tunes fade out and I hear her voice Definitely would have given up long ago without the app and the encouragement

I did my wk 5 run 3 on Sunday. I was already worried about whether I could do it and just as I left the front door the heavens opened and the wind picked up, blowing straight at me the whole time!! It really is mind over matter, I just had to keep giving the gremlins a little mental kicking each time they piped up! Also, if you listen to music, having the right music helped me alot! I made sure I rearranged my playlist to have the songs that motivate me and help my pace and breathing before I left and that kept me going. I was like a drowned rat when I'd finished and was cold to the bone but it wasn't as hard as I'd built myself to believe it was going to be and I didn't ache the next day either which I think shows my body can do it, it's my mind that argues 😆

Good luck and look forward to hearing how it went.

weeallym profile image
weeallymGraduate in reply to PeruvianFigDancer

I got soaked last week also but strangely quite enjoyed running in the rain The wind not so much lol Music definitely helps and I sometimes use the radio as there is a bit of chat too I feel a good soaking today also as it has been miserable all morning 🌧 Glad to hear you didnt ache Thanks for the info.

JetsNanna profile image
JetsNannaGraduate

weeallym - I think you’ll know this already from the responses that you have received - EVERYONE is anxious about this run. It seems like it’s insurmountable but then , guess what, we all get it done. It’s a mental block that will pull you up short not your body. Your body is ready and you just need to have the confidence in that and the plan to give the run (scrub that - it’s a jog) your best shot.

Make sure that you are hydrated properly and that take us SLOW - it’s not about speed. You’ve got this!

Good Luck (although you don’t need luck). Keep us posted 😊

weeallym profile image
weeallymGraduate in reply to JetsNanna

Thank you I will do

Runnerbeanfr profile image
RunnerbeanfrGraduate

I definitely wanted to stop and during many runs since there is always the temptation that you are the one who decides whether to continue or call it a day. But therein lies the challenge and the buzz of success. But as said above I have never yet had my body complaining the day after any of my as yet 30 minute runs, which is a great indicator that it’s your mental strength that counts. Good luck.

weeallym profile image
weeallymGraduate in reply to Runnerbeanfr

So glad to hear that the bodies are able and it's the minds that need the kick up the backside lol I'll keep telling myself that when I'm running That and the buzz of being able to say I did will hopefully spur me to the end. Thank you.

Tiljip profile image
TiljipGraduate

Hi and well done you 👏. I have repeated some of the runs before moving on. I would say dont start the next week or run until you can complete the one you're doing. Well done again 👏

weeallym profile image
weeallymGraduate in reply to Tiljip

Thank you 😊

GoGo_JoJo profile image
GoGo_JoJoGraduate

Good luck. Don't rob yourself of the best run in the programme, just give it your all and enjoy it. This is the one that shows you what you really are capable of! 👍🏻😁

weeallym profile image
weeallymGraduate in reply to GoGo_JoJo

Absolutely love that last sentence Thanks so much

Cheeky450 profile image
Cheeky450Graduate

Well done on your progress, when I did c25k I was worried about the increase in running times but have faith in yourself it’s designed for people like us trust me you are ready

weeallym profile image
weeallymGraduate in reply to Cheeky450

Thank you Not quite so fearful now with all the encouragement Much appreciated

Darcy2020 profile image
Darcy2020

Hi Weallym, well done for getting to week 5! I felt exactly the same to you at this point, Week5R3 just felt like such a step up for me, which I know goes against quite a lot of the replies. I didn't achieve Week5R3 first time, so I decided to repeat the week and then I did it second time round. I reflected and realised that it was more of a mental obstruction rather than physical, the first time I tried that run I was thinking I can't do this and the second time I started with I can do this, whether it was physical or mental it helped.I know there is a lot of evidence behind the 9 week programme but my thought is we are all different and if some of us need a bit more time to build up physical or mental stamina to do it then that doesn't matter as long as you are happy and you are progressing. I have just done the same thing with week 7 and now just about to complete week 8 and now starting to really enjoy it. Anyway I hope this helps that you're not alone in needing a bit more time :-)

weeallym profile image
weeallymGraduate in reply to Darcy2020

Thank you so much and glad you kept at it. I'm glad I asked for advice before I attempted it as the encouragement was a massive help for me. Everyone has their own pace and not giving up, I believe, is the main thing. I definitely believe it is a massive mental challenge.

Dancer54 profile image
Dancer54

Just follow advice on here. I did it last week and thought same as you. I did it and the feeling at the end is fantastic. Smiling all day. I’m on w6r2 so 25 mins. Same doubts creep in but you’ll never know unless you try. Good luck

weeallym profile image
weeallymGraduate in reply to Dancer54

Thank you Always nice to know others go through the same roller coaster of emotions

R1954 profile image
R1954Graduate

I can still remember my shock at some of the 'leaps' in performance that seem to be expected. However, as I am sure lots of people will have said, I should not have worried. I won't say it was easy but running a little more slowly and realising after 10 minutes that you are embarking on the home run helps. Thereafter, go with how you feel. (I write as someone who had a forty or more years' gap between starting the programme and my previous bit of running in a game of football!)

weeallym profile image
weeallymGraduate in reply to R1954

Lol We both took a while to get started then 😃 I'm thoroughly enjoying it and just glad I didnt go with the 'I'm too old to start now' belief

R1954 profile image
R1954Graduate in reply to weeallym

I think the programme requires a certain level of maturity!!

GoldenGirly profile image
GoldenGirlyGraduate

I didn’t manage it and hurt myself. I repeated and repeated until I felt more able to tackle it. It’s taken me 6 months to complete 6 weeks of the programme and I’ve just started week 7. If you need to repeat it’s nothing to be ashamed of. Any run is a run. Good luck!

weeallym profile image
weeallymGraduate in reply to GoldenGirly

Thanks and well done for keeping going

Jillb141 profile image
Jillb141Graduate

Repeat, no point trying to complete week 6 if you can't do wk 5 ... it took me several times to complete some of my runs .

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