W5R3 looming....

[Emble1]

Just completed Week 5 run 1, was really enjoyable but hard work. I have no idea how I’m going to run for 20 mins the run after next 😩. Been worried about this one since the start and it has come round so quickly....!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

W5 is just another week of progressive workouts.......each one prepares you for the next. This breakdown of W5 may help allay your fears 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.

Relax and enjoy your journey.

[Emble1 Graduate in reply to IannodaTruffe]

Thank you for the encouragement, reading all the comments from people who felt the same and successfully completed it really helps.

[AH21MM Graduate]

I felt the same at the start of W5 but on Thursday I did the 2 x 8 min runs...was so good! I felt like a real runner! And 20 mins tomorrow isn’t much more than 16!! As the good people on here have reminded me 👍🏼

[Emble1 Graduate in reply to AH21MM]

Thank you, good luck tomorrow. Let me know how you get on!

[Couchphoenix Graduate]

You’ll do it Emble1 just take it nice and slow, don’t overthink it and you’ll be fine....you’ll be surprised at what your body is actually capable of now👍

Get your breathing into a good steady rhythm as you run, nice deep breath in through your mouth then purse your lips slightly as you exhale.

[Emble1 Graduate in reply to Couchphoenix]

Thank you for your encouragement.

[John_W Graduate Ambassador]

Hi Emble1

Have a read of this, that I wrote this week, in response to a very a similar post:

healthunlocked.com/couchto5...

John

[Emble1 Graduate in reply to John_W]

Thank you, interesting to see the graphs, gives the program a very different perspective.

[John_W Graduate Ambassador in reply to Emble1]

You;re welcome - those graphs are the mathematical reality of the program. They *should* give some reassurance.

[RunJoRun50]

You’ve got this! Find a nice slow pace, regulate breathing and get music you love or a good podcast going to take your mind to somewhere else and a nice route! Easy! Enjoy 😊

[Frenc Graduate]

I was the same with this run - thought it was sheer madness! Anyway, I just told myself it was only 4 x 5 minutes, and I ran very, very slowly. And I did it, and so will you. Plus you’ll feel amazing afterwards 😀.

[Satsuma1 Graduate]

The dreaded wk5r3. I remember it well! I too was terrified of this run and I think I posted on here for advice just like you! My advice would be take it slow and steady, the goal isn’t speed but to run for the full 20 minutes. The program so far has prepared you for this so you can do it. The feeling of achievement afterwards is amazing (I think I actually shed a year!). You can do it!

[Cockapoolovercambs]

I did my wk 5 run 2 yesterday and felt ok though I did decide to run up a hill today I’m doing run 3 before the snow comes I’m just going to go slow at first and increase it if I can You can do it - good luck

[Emble1 Graduate in reply to Cockapoolovercambs]

Thank you, hope it goes well, let me know how you get on!

[Cockapoolovercambs in reply to Emble1]

Just got back, in all felt good had a few stops on the way but only briefly had a sneaky view at next week and the runs go back down again so presume it’s 1 big run a week My pace improved so am pleased

[Tansycat Graduate]

Don’t worry. I felt exactly the same. But you will.. may be not the first time you try

But you will!!

[BobDylan67 Graduate]

I am going to do Wk5R3 today. I share your worries, but others on this site keep reassuring me that the program works if you have followed it correctly, which I have. If I can’t complete it today, I’ll try again on Monday, but I’m hopeful for you and me that we will be able to do it!!

[Emble1 Graduate in reply to BobDylan67]

Good luck, I bet you will smash it! Let me know how it goes.

[JEM58 Graduate]

Echoing all the previous comments but just had to report .... I did this yesterday and felt the same way you did. It was absolutely fine - I took it really slow (3-4mph). Around about the 10 minute mark I had a brief spell thinking not sure if I will get the next 10mins done but I dropped the speed slightly and very shortly after my breathing rhythm returned and I just felt really good - got that "high" that running people talk about - If it helps (and if your pace is similar to mine) - I ran to Friday's Child (9min version) by Will Young - then Woman In Chains by Tears for Fears and lastly Three More Days by Ray LaMontagne- and the last minute I actually managed to sprint to the finish line! I know we are all different but I really never thought I could endure (and actually enjoy) running for 20minutes 5 weeks ago!! Good luck 😄

[Emble1 Graduate in reply to JEM58]

Did the run of his afternoon and decided to try your music. Great choice! Thank you for sharing, it really helped 👍🏻

[Hidden]

You can do it! Just take your time. I did it yesterday. I didn't think about the time, I just thought about running. You'll be fine x

[Hidden]

Don't stress over it. You can do it. I surprised myself and did it. I took it really slowly. I tend not to look ahead at the runs but others 'let the cat out of the bag' . Good luck 😊🏃

[Markayak Graduate]

I found the one before hard. Start slow and trying give yourself a mental task other than running. I started to sing songs in my head that I knew the lyrics to. I ended up arguing with myself over the words of space odyssey...

[Emble1 Graduate in reply to Markayak]

That’s funny 😄 Maybe I’ll try the same with Bohemian Rhapsody lyrics.

[sigasiga Graduate]

Great, well done on getting into week 5. Don't worry about the 20 minute run - everything you've done do far has prepared you for it and you will be fine. Relax, enjoy it and let us know you've done it!

[Hidden]

Oh, I know what you mean - I did Wk5, R1 yesterday and I am somewhat nervous of running 20 minutes too - not gone that long in 2 years! I'm just going to see how it goes.

[Emble1 Graduate in reply to Hidden]

I’ve never run for that long in my life! Good luck with it.

[Hidden in reply to Emble1]

I did a 5km race in 2019 without really putting in the training and the adrenaline got me through it. Although I have run 10kms many, many years ago. I kept telling myself I could walk if I wanted, but I managed to keep running the whole way, so I need to channel that feeling again, without race conditions!

[BobDylan67 Graduate]

I have just completed Wk5 R3! I’m still very much a plodder, but very pleased that I got through it. Also, had my Covid 19 this morning. Feeling very positive all round. Good luck to all of you.

[Kebabster Graduate]

Wow Emble1, there's so many replies - this must really strike a cord with us! I'm another one who completed week 5, run 3 yesterday. I felt like you beforehand but it surprised me how doable it was. I took it nice and steady and listened to some music. I'm sure you'll be fine. A lot of brilliant advice I have read on here says 'trust the plan' and don't worry about speed. I'm sure you will be surprised too in that your body is ready for it. Good luck!

[Emble1 Graduate in reply to Kebabster]

Thank you, I have been reassured and inspired by all the encouragement I have received. What a great forum this is.

[Kebabster Graduate in reply to Emble1]

The forum is brilliant, I agree. I have found the admin advice and reading lots of posts has been so helpful.