"If it doesn't challenge you, it won't change you" - W3R1

[C25Kate]

Toughest run for me yet but I managed to push on through the 3 minute runs and I am so proud of myself! If I'm honest I was really nervous for this run and felt I was already doubting myself thinking "you can't do this, you can't do this" now I'm excited for the next 2 runs because I know I can 😊 Did I make things more difficult for myself by running through this muddy track?...you bet I did 😂 NEVER AGAIN.

[IannodaTruffe Mentor]

Well done.

Don't make the "No pain, no gain" mistake.

The most effective pace at which to develop your aerobic base, stamina and endurance is one at which you can speak aloud, clear, ungasping sentences as you run. Running faster is likely to be less effective.

So if any run is tough, you are probably going too fast.

[C25Kate in reply to IannodaTruffe]

So true - definitely think I ran too fast at the start of my run which had a knock on effect for the rest of it. Bring on run 2!

[ele123 Graduate]

Well done!!! It’s so hard to not listen to “the voices” 😂😂😂 Honestly they start barking in my head every freakin’ run and they won’t leave me alone but I proved them I can do it every single time 🙏🏼🙏🏼🙏🏼

[C25Kate in reply to ele123]

Thank you 😊 Yes! The demons were out in force but I managed to drown them out with some good music. Onto the next run!

[Devon_straggler Graduate]

The challenge can be as much mental as physical...I found myself being excited about each new week though, hoping that after it I would have done something I didn't previously think possible, and it worked as I completed all runs. I think it's better than dreading the challenge, after all the worst that can happen is that you need to repeat. Well done for today!

[C25Kate in reply to Devon_straggler]

Thank you 😊 It's definitely a mental challenge too, you're so right! I have a few things to try on Run 2 so I'm sure it won't be as bad.

[Skyblueandblack Graduate]

Well done; every C25K week brings new challenges. Some are physical; but most are mental ones.Good luck

[C25Kate in reply to Skyblueandblack]

So true, Thank you! ☺️

[Clairegulliver]

You definitely can - I started c25k in October and gasped at the 3-5min runs, and last night I ran 7 miles! Just go slow. While your legs adjust to running is the hardest bit, I find running much easier now x

[C25Kate in reply to Clairegulliver]

That's amazing, well done! Thanks for the support. X

[Hedgehog21]

Well done C25KateI found the jump to 3 minutes a challenge and yes isn’t it great when you achieve it, I’m on Week 4 now and 5 minutes is a challenge but I will keep going if you will 😊 we’ll get there !

[C25Kate in reply to Hedgehog21]

I'm definitely pushing on! We'll both get there for sure 😊 good luck!

[Hedgehog21]

Thank you 😊 you too!

[nowster Graduate]

You've got to learn to ignore that little demon on your shoulder that tells you to go faster. Follow him and you'll end up hurting yourself.

It's something that I forget too from time to time. Riding the high of my first ten mile run two Sundays ago, I went too fast on the short run a couple of days later and was rewarded with a sore ankle, and had to give myself nearly a week of extra rest days.

Week 3 is a good week. I started to get the running bug during that week. You must slow down for week 4 otherwise you'll never last its longer runs.

[C25Kate in reply to nowster]

Wow 10 miles that's amazing, well done! I am definitely getting the running bug, hopefully run 2 will be better for me ☺️

[nowster Graduate in reply to C25Kate]

This time last year, I'd done all of week 1 for the first time, then had to pause C25K because I got sick with a tummy upset. In hindsight, that might have been from me not drinking enough. My first attempt at W1R3 had been awful too: stitch, cold sweats, palpitations, nausea.

[C25Kate in reply to nowster]

Oh that sounds horrible! You've come a long way for sure.