I attempted week 5 run 3 on Sunday. I was away on the south downs and predictably I just couldn't cope with the hills. I seemed to just have no energy to do the run. I did bits and as my hubby said I still got out there. Today I went back and re-did run 2 just to get my head back into the "I can do it" zone. Going to attempt run 3 again on friday but really nervous about that jump to 20 minutes. Have a good Wednesday everyone x
Week 5 run 2 again: I attempted week 5 run 3 on... - Couch to 5K
Week 5 run 2 again
Week 5 run 3 is not something to be nervous about !And it's not actually a 'Jump' 😁
Infact if you have a look at the timings , the total training time for week 5 run 3 is actually 1 minute LESS then that of run 2 😁
Just take it slow , then even slower !
But take the pressure off and just enjoy the run 👍
Thanks very much for this. I must admit that I haven't been counting the recovery walks as training so that makes alot of sense.
I'm only on week 2 so thank you for posting this as it helps to know what to expect and that I don't have to try do it all perfectly! Sounds like a good plan. I reckon hills make a massive difference!
Welcome to the forum and well done on your progress.
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.
Hello! I finished W5 D3 yesterday. I found getting a playlist I found enjoyable and motivational really helped and just trundle along. I'd steer clear of hills for this one.
You'll surprise yourself I promise just keep your feet moving.
🙂
That was my approach for all the non-stop runs. Made playlists of songs that were about 5 minutes long and counted the songs rather than the minutes.
Slow down, be positive and enjoy your running...... don't turn it into a battle.
This breakdown of W5 may help you put it all into perspective healthunlocked.com/couchto5...
Preparation is also key. Be rested, fuelled and hydrated in the hours before the run.
The only real difference between W5R2 and W5R3 is that you are swapping out the 5 minute brisk walk in the middle of R2 for a 4 minute slow run in R3. Think of it as still having three parts and try to consciously do the middle section a bit slower (you can slow down even more for the final part too).
Thinking back to when I did W5R3 I was so nervous. I probably wouldn’t have done it on a hilly course. Go flat and go slow. As others have said, it’s not that much worse than the other runs. Good luck! 👍
I did all the runs blind not knowing what was coming I think too much thinking about it is bad for you. Since completing the course I have been much more dedicated to stretching before and after and strength training they really do make a difference.
Plus it’s been pretty dam hot down south even early so don’t beat yourself up and good luck with the next run you can do it!!
You’ve got this Penguingirl! It’s really not as bad as you imagine, I really enjoyed my W5R3 because I felt like a proper runner! Go slow, then slow down. First 5 mins is tough but you get in a rhythm. Don’t think yourself out of it. Rooting for you! 🏃♀️🏃♀️🏃♀️
Good luck on your run Penguingirl1! I just completed W5R2 this morning in the RAIN! It was so refreshing after the heatwave and I actually enjoyed the run for the first time since starting C25K. Will attempt run 3 later on in the week. Come on - WE GOT THIS!! 🏃🏻♀️