Wk 5 run 2 done!

[PamMick15]

I have just got back from week 5 run 2 and I am so pleased I did it! But don’t know how on earth I am going to run for 20 minutes in one go! Any advice please? It seems like such a big jump from 8 minutes. Do you actually survive?!!

[Joggingonthewildside Graduate]

I felt just like you but surprise, surprise it wasn’t a problem .. stick some good music and just focus on keeping going.. and 20 minutes will fly by .. trust me ! Good luck 😉

[PamMick15 in reply to Joggingonthewildside]

Thanks! I hope so!

[Lesleyed in reply to Joggingonthewildside]

You will definitely manage it. I'm due to do week 6 run 3 tomorrow, 25 mins run. Thhis3time last week I was psyching myself up for the 20mins. Trust the programme, really pace yourself and be mega proud when you manage it! Indounted myself 3 minutes in but itnis DEFINITELY mind over matter. You can do it!

[bevs647523]

Best advice I can give is to COMPLETELY SLOW DOWN. I was terrified of this run and made a specific playlist which was just over 20 minutes long and just concentrated on that music and before I knew it “you have 60 seconds left”.

Don’t think about how long you’ve been running for, how far you think you’ve gone otherwise it will just draw your attention back to feeling tired. Just keep going you’re doing so well ☺️☺️

[TwiggyL Graduate in reply to bevs647523]

You survive 😂 and carry on! I was mortified before first 20 min run. But positive attitude and slow pace does wonders. Go slow!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This breakdown of W5 may help allay your fears. healthunlocked.com/couchto5...

There is no big jump.

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.

[John_W Graduate Ambassador]

"Do you actually survive?!!"

No-one survives W5R3 - literally no-one. We're all dead actually and I write from the official C25K Cemetery.

In fact, no-one on the planet has ever got past it, despite the millions of people on the planet who attempted it.

Maybe you could be the 1st one???

[John_W Graduate Ambassador]

"It seems like such a big jump from 8 minutes"

Is it?

Didn't you actually run for 16 (SIXTEEN) minutes in W5R2?

In fact ...

Remember, it's a 9 week program, with Week 9 being 3 continuous runs of 30 mins. If you work backwards from Week 9, at what point would you ditch the walking breaks? What would your Week 8, 7, 6 and 5 look like? At some point the gap between run/walk and 'run' need to be bridged - Weeks 5 and 6 do that and then Week 7 is just 'run'.

It helps to focus on the TOTAL running time , like this:

W4R1 - 16 minutes

W4R2 - 16 minutes

W4R3 - 16 minutes

W5R1 - 15 minutes

W5R2 - 16 minutes (should be easy by now, yes?)

W5R3 - 20 minutes

W6R1 - 18 minutes

W6R2 - 20 minutes

W6R3 - 25 minutes

This might help you see and understand the progression: healthunlocked.com/couchto5...

As for W5R3, you have 157 minutes of running in you legs from the previous 14 runs. In other words, your BODY is actually ready for it, .... but not necessarily your mind. That's what C25K does - prepares your body. Your fitness builds and accumulates with every run, so that you're always ready for the next run.

Crack on!

[Determined55 Graduate]

I guarantee you will do it and I guarantee you will feel amazing afterwards. You may even do a little hop skippity jump at the end and shout or sing out loud. Oh - just me? 🤣