I’ve just finished week 4 and the last run was harder than I thought.
I was hoping I’d find this one easy and go into week 5 feeling confident for the big steps up but it wasn’t to be.
It’s not that I feel exhausted by the end of the run, I get my breath back pretty quick but mentally I’m really, really struggling to not listen to that voice to stop.
Has anyone got any advice on how to tackle these upcoming runs...I’m mainly eyeballing run 3. 🥴
I know that voice very well... the first 10 mins of today's run was a constant barrage of 'well if your legs are already feeling tired now you can't make it to 30 minutes' but it's a case of just ignoring the voice. And then again from 25 minutes but I'm too stubborn to give up that close to the line! My solution as the moment is an audiobook so that I can try to get lost in that rather than the discomfort I'm feeling.
Don't look ahead to R3 for now. You know you can do 15 mins of running in 5 min blocks - you've just done a week of 16 min runs. 2 x 8 min is still only 16 mins running, with a good recovery time in between. By the time you get to R3 you'll be hopefully be more confident, but as always just take it slowly.
Run 3 is no big deal. You have prepared well for it. My golden rule was to run week 5 onwards really really slowly; just make sure that you run for the allotted time. I found that I had to shorten stride to keep the pace down. I did this at age 66; there is nothing to fear. 👍
You are doing great..we all find it really tough.. something to keep in mind, my calf's are aching, my breathing is bloody difficult.. It really is a battle of will.. I will I can .. every step.. be proud of every goal, be it to the next lamp post.. two feet in front.. you will finish your next run.. ,👍 And onto the next 🏃♀️
Welcome to the forum and well done on your progress.
The most commonly used two word phrase on this forum......... SLOW DOWN.
Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
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.
This breakdown of W5 may help allay your fears healthunlocked.com/couchto5...
Enjoy your journey.
I just break the longer runs down into segments in my head. I don't think of the total time I just think I can do 5 mins so will get that done, ok now another 5 mins then another. Then before you know it the 20 mins is gone.
Slow down and slow down again. Think how proud you’ll be when you complete it and how disappointed you’ll be off you stop. I often think that once I’m passed halfway, I’ve got less to complete than I’ve done. I count how much I’ve got left and see the numbers go down which is helpful.
I am doing W5R3 tomorrow!!! but honestly I was the same as you, but was gobsmacked that I did it and without too much pain as well! honestly you will surprise yourself and I think that's the thing with this whole programme, you look at the runs ahead and think there is no way I will be able to do that, but once you get going, YOU CAN! One thing is though you MUST slow down, a good steady pace is the key thing as I was going way too fast for the first 3 weeks and would not now be able to do the runs I am at that pace. Now its a mental battle not a physical one, but WE CAN DO IT! 😀
Hello Oilandwater - i and most of the beginners in this forum will completely understand the mental hurdle you’re facing. I’ve said numerous times that C25K is as much a mental challenge as a physical one for a lot of people - myself very much included. But I promise you embrace this challenge - don’t fear it - you absolutely CAN physically do it, it’s your fear that is exhausting you on these runs... once you get to W5 R3 - you WILL complete it - just make sure you drink plenty of water before each of your runs, go SLOW, have some great music or pod cast on, and for every negative thought - reply back with a positive one ... and smile and enjoy it !! And once your done it - trust me - the negative thoughts will slowly diminish with each run 😀
Aah... the old "big steps up" and W5R3 thing ... OK... let's dive in! Grab a cuppa and make yourself comfortable.
If you haven't already realised it (most beginners don't to be fair), C25K is, like any progressive exercise program, a mental test, NOT a physical one. That's because it's been designed to be achievable by almost anyone. It should be easy enough (ish) 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.
The key lies in your head. So instead of fearing what lays ahead, change that mindset. EMBRACE what's ahead. You've chosen to do this.
This might help with the mental side: bbc.co.uk/ideas/videos/four...
Week 5 and W5R3 are not the "big steps up" that you think. Week 4 was the big step up but you didn't realise it - very few do. Week 4 sees the biggest increase in *total* running time in the whole program - from 9 minutes (Week 3) to 16 minutes in Week 4 - that's a 75% increase!.
W5R1 is 15 mins, W5R2 is 16 minutes... and W5R3 is 20 mins... a 25% increase.
Week 5 can look daunting, but really, you're physically ready for it. Your posts highlight, like so many before you, that C25K doesn't train the mind, only the body.
Lots of folk get worked up about W5R3 but start looking at your runs a bit differently... 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
coming up:
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...
Capisce?
2 mantra's for you:
Mantra #1: every run you've done prepares you for the next one . (Yes you are always physically ready for the next run. You accumulate fitness with every run you do. So that the fitness you've accumulated in the 14 runs before W5R3 (157 minutes of running!) mean that you're more than capable of completing the next run - that's how a program like this works.)
Mantra #2: the body is ready but the mind less so . (The mind says "OMG, are you serious? 5 mins? No way! 8 mins? You're kidding! 20 mins? Don't be stupid." But you're here aren't you?)
You don't need luck, just confidence.
Your body is READY .
Do it.
Thank you so much for this post ♥️
You're very welcome and I hope it's helped. Please post again and let us know how you get on.👍😎
I just completed W5R2 yesterday. I noticed that at the beginning of W5 my mindset changed. I am now much more positive about the runs. I am still nervous about what is ahead, but am now more curious about what my body can do. It's 50 and getting a bit knackered tbh, but still going. As others will say, slow down, and slow down some more. If I start feeling tired, or achy, I slow down again. My jog is slower than my walk, but I'm still jogging! Good luck and stay positive.
So I’ve just completed W5R2 tonight and it’s all feeling pretty good, not hugely difficult, I thought I may have struggled with the second 8 min but it just sort of flowed tonight. Once I got to the 4 minute mark it was easy to keep going now I had less to do than I had under my belt. 😊
Just the big one on Friday (probably), all your advice has really helped my head space.
Will keep your all posted about R3 🤞🤞🤞
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