W5R3

[Moon_phase93]

Love that I’ve just found this blog, super motivational. The motivation I need perhaps to complete today’s W5 R3 ... I had a little glance last night at what was in store... and I let out a little yelp. Bemused by how it’s been, 5, 3, 5, 8......20 😂

This far has been massively helpful for my mental health, rain or shine getting out there.

I’ve done both runs on turf this week for a softer impact, which I’ve found helpful. It’s a shame, my partner and I started at the same time. But she has shin splints and has had to pause!

[Frenc Graduate]

Good luck Moon_phase93! Let us know how you get on 😊.

[AlMorr Ambassador Graduate]

Don't worry about that run, take it slowly, once you have completed it you will be very proud of yourself, good luck 🤞.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This breakdown of W5 explains how it works 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.

[over61andstilltrying Graduate]

Hello Moon_phase93, I just completed W5R3 now 7 months on since my fall which resulted in multiple knee injuries, crutches, leg brace and so on. I have actually been inserting extra runs into the C25k plan as I wasn't sure that my knee could cope. So pleased to have managed the 20minute run now to wait and see if my knee has coped, as swelling/discomfort take a while to manifest themselves.Have you managed your run? If not take it really gently when you do, and here's to your success. 😊

[John_W Graduate]

Remember, you're on a 9 week program that ends with 3x 30 min runs (jogs!).

Work backwards from that and ask yourself at what stage you'd ditch the walking and build towards 30 minutes.

Also, look at the program this way:

W4R1 - 16 minutes of running (jogging!)

W4R2 - 16 minutes

W4R3 - 16 minutes

W5R1 - 15 minutes

W5R2 - 16 minutes

W5R3 - 20 minutes

Get it?

[Moon_phase93]

I did it, it felt so empowering!