Week 5 run 2 again: I attempted week 5 run 3 on... - Couch to 5K

Couch to 5K

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Week 5 run 2 again

Penguingirl1 profile image
Penguingirl1Graduate
21 Replies

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

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Penguingirl1 profile image
Penguingirl1
Graduate
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21 Replies
Instructor57 profile image
Instructor57Graduate

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 👍

Penguingirl1 profile image
Penguingirl1Graduate in reply to Instructor57

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.

Instructor57 profile image
Instructor57Graduate in reply to Penguingirl1

Excellent ! Do bear that in mind 👍But definitely worth taking slowly .

And remember, TRUST THE PROGRAM 😁

It has prepared you physically for this !

week 5 run 3 is a mental challenge 😁

FortheLoveofGod profile image
FortheLoveofGod

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!

IannodaTruffe profile image
IannodaTruffeMentor in reply to FortheLoveofGod

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.

Penguingirl1 profile image
Penguingirl1Graduate in reply to FortheLoveofGod

My journey has been far from perfect believe me. I did week 3 three times due to being poorly. And yes avoid hills lol. I thought I was being a bit ambitious while away. Back to my normal route now. Good luck!!

MmeKat profile image
MmeKat

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.

🙂

sTrongFuse profile image
sTrongFuseGraduate in reply to MmeKat

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.

Penguingirl1 profile image
Penguingirl1Graduate in reply to MmeKat

Thanks for this tip. I've taken your advice and created a very motivational playlist.

MmeKat profile image
MmeKat in reply to Penguingirl1

The songs help because you can sing along and if you can't sing you are running too fast.

IannodaTruffe profile image
IannodaTruffeMentor

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.

Penguingirl1 profile image
Penguingirl1Graduate in reply to IannodaTruffe

Thank you so much for this. The article has put it all into perspective. I must admit I hadn't been looking at the recovery walks as part of the overall training plan.

sTrongFuse profile image
sTrongFuseGraduate

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).

Penguingirl1 profile image
Penguingirl1Graduate in reply to sTrongFuse

Thanks for the advice. Will give it a go. Must admit I am looking forward to running in the rain tomorrow morning 😂

RunBrianRun profile image
RunBrianRunGraduate

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! 👍

Penguingirl1 profile image
Penguingirl1Graduate in reply to RunBrianRun

Thank you! I only attempted it on sunday because we were away and I didn't want to miss out on what has become a normal routine for me. I still managed a work out but just not the one I was supposed to do. I'm back to my normal route now so will be taking all the advice offered on my run tomorrow.

Wavy-chick28 profile image
Wavy-chick28Graduate

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!!

Penguingirl1 profile image
Penguingirl1Graduate in reply to Wavy-chick28

Aw thank you lovely. Yes I think I'm a bit like that and worry about what is coming up. As you say the heat isn't going to.help either. I went out at about 5.40 yesterday and it was already so hot. Looking forward to run 3 tomorrow in the rain 😂

Dee2609 profile image
Dee2609Graduate

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! 🏃‍♀️🏃‍♀️🏃‍♀️

Penguingirl1 profile image
Penguingirl1Graduate in reply to Dee2609

Thanks so much for your encouragement Dee. I'm actually quite excited now for tomorrows run - especially in the rain 😂. Will let you know how i get on x

Panda_eyes profile image
Panda_eyesGraduate

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!! 🏃🏻‍♀️

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