Week 5 Run 3 / W5R3 - that 20 minute one - aaarrrghhh!

[John_W]

A reminder for those worried/anxious/dreading it. In the run up (sorry) to it, you'll have done the following:

W4R1 - 16 mins

W4R2 - 16 mins

W4R3 - 16 mins

W5R1 - 15 mins

W5R2 - 16 mins

W5R3 - 20 mins

It is NOT a 'big jump' in time .

It is NOT an increase from 8 minutes to 20 minutes.

It is NOT a big physical test.

It *is* a mental challenge though.

You probably don't realise it, but you already have 157 mins (over 2.5 hours) of running in your legs before t. Your body is MORE than ready for it More so than your brain.

SWITCH BRAIN OFF!

[Running-rings Graduate]

Haha 'Switch brain off' could be my new mantra😅

[Sandraj39 Graduate]

...also, you will complete this run (despite your doubts🙄) and totally see yourself as the runner you are!! It’s a great feeling - believe! ❤️🏃🏽‍♀️🏃🏽

[nowster Graduate]

If anyone's wondering where the 157 minutes figure comes from:

Week 1 totals 8+8+8 = 24 minutes

Week 2 totals 9+9+9 = 27 minutes

Week 3 totals 9+9+9 = 27 minutes

Week 4 totals 16+16+16 = 48 minutes

Week 5 Runs 1&2 come to 15+16 = 31 minutes

[John_W Graduate Ambassador]

In addition...

The 'leap' from 8 (SIXTEEN!) to 20 mins is intimidating on first glance, but when you understand that '8 minutes' is not really 8 minutes then it becomes easier to understand.

The point is to look at the TOTAL running time (in fact, the total workout time) to what you're subjecting your body to. By running for 2x 8 mins (W5R2) or 3+5+3+5 mins in Week 4, you're subjecting the body to 16 minutes of running every time - just broken up differently.

Let's look at the total workout times, excluding warm-up and cool-down walks:

Week 1 - 20 mins (8x 1 min run, 8x 1.5 min walk)

Week 2 - 21 mins (6x 1.5 run, 6x 2 walk

Week 3 - 18 mins (2x 1.5 run, 2x 3 run, 2x 1.5 walk, 2x 3 walk)

Week 4 - 21.5 mins (2x 3 run, 2x 5 run, 2x 3 walk, 2x 5 walk)

Week 5.1 - 21 mins (3x 5 run, 2x 3 walk)

Week 5.2 - 21 mins (2x 8 run, 1x 5 walk)

Week 5.3 - 20 mins (1x 20 run)

So you can see that the program has been getting you used to being on your feet for 20-21 mins from the very start, just with different levels of run/walk ratios. Clever eh?

By the time you come to W5R3, your body is more than ready.

But the brain ... well... that's a different matter.

1. Start *slowly* and take it very easy

2. SWITCH BRAIN OFF!

[backintime Graduate]

I'd have to switch brain on first