Week 3 and scared

[bassqueen12]

Hello, I’m starting week 3 today and I’m so scared about the jump to 3 minutes running! Last week I was counting down the seconds 🥺 SOS

[Devon_straggler Graduate]

The advice on here is always going to be to slow down! I found every week that I was worried that it was going to be too hard, but I plodded along at a slow speed and found it ok. Bear in mind that it's only the same amount of running as last week, just in a slightly different configuration. And I don't know where you run, but outdoors is good - let your mind think about the things you can see, notice the signs of spring, imagine living in that nice house you're running past - it keeps your mind off of the countdown! I didn't have a way of seeing the time, which just encourages the 'just keep plodding' mindset. Although be aware that if you're using the app, Jo Whiley (perhaps the others use the same script?) cuts in before the 3 mins is up to encourage you, so don't think that it's the time up otherwise it's demoralising to have to start running again!

Once you've done it you'll be so proud of yourself - have fun

[bassqueen12 in reply to Devon_straggler]

Thanks so much, and thanks for the tip, perhaps putting my phone out of sight this week is a good idea... I’m running in various London parks so I’ll try find some nature to look at but might just have to settle for pigeons ahhaha x

[IannodaTruffe Mentor]

Well done on your progress.

The first run interval in W3 is 90 secs, exactly the same as you did in W2.

The overall running time in W3 is exactly the same as W2..........9 minutes.

Do not count down the seconds, just go slower, so that you can speak aloud, clear, ungasping sentences as you run.........if you cannot, you are going too fast.

This post about mental approach may help you put it into perspective. healthunlocked.com/couchto5...

There is nothing to fear. It is a training plan, not the Spanish Inquisition!!

[Instructor57 Graduate]

Week 3 is actually the shortest training time ! It's the same running time as week 2 and shorter walking time so the overall training time is less 😁

[Jean75]

Hi bass queen I was exactly the same ! You can do it. I just went very slow. I am now on WK 6 Run 2 and never thought I’d get this far. Just back from a very wet and windy run

[John_W Graduate Ambassador]

When you say 'scared', what exactly do you mean? What is the very worst than can happen? What are scared of?

Your body is ready for Week 3 it's just that your head/mind doesn't know it - it's true!

You gained fitness from Week 1 and also from Week 2 - it adds up! Trust me, this works.

Look at your runs a bit differently , by focusing on the TOTAL amount of time that you run (JOG!) for :

W1R1 - you ran (JOGGED!) for 1 minute, 8 times - that's 8 minutes

W1R2 - again!

W1R3 - and again!

That's 24 minutes in Week 1

W2R1 - you ran (JOGGED!) for 90 seconds, 6 times - that's 9 (NINE!) minutes

W2R2 - again!

W2R3 - and again!

That's 27 minutes in Week 2

Week 3 (deep breath!)

W3R1 - you run (JOGGED!) for 90 seconds, then 3 minutes, 90 seconds again then 3 minutes - that's 9 (NINE) minutes)

W3R2 - again!

W3R2 - and again!

That's 27 minutes (again!) in Week 3 - the same as Week 2!

Hope that helps!

Remember my 2 mantras - repeat to yourself as much as possible:

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. Go slow enough - slower than you think - and you'll be absolutely fine.

Your body is READY .

Do it.

[Hidden]

Slow and steady wins the race..

You can do it.

👍

[bassqueen12 in reply to Hidden]

It’s an aspirational marathon, not a sprint

[Hidden in reply to bassqueen12]

That is very true

[runningbeam]

Hi,I'm on Week 3 run today and I agree with all the comment .Just SLOW down , easier said then done as I used to do interval running and its not easy .You will feel so good once you have completed if .Additionally , do the the exercises , stretches and make sure your hydrated .

Once I ve completed a run I mark it of on my calender on my phone and place a £2 coni in a jar At the end if week 4 ,I m rewarding myself with a piece of gym clothing .

[bassqueen12]

Thanks everyone for the support and advice, it wasn’t scary at all in the end and I’ve now completed run 2, feeelingggg gooooddd!!!! 💪🏻✨