Week 5, Run 3- hitting a wall

[Smiler1984]

Hey all! Not sure if it’s just me but finding run 3 wk5 impossible. The leap from 8min bursts (which just about managing) to 20 is just not happening for me. Do I need to just keep repeating this run until I get it before moving on or shall I try wk6 run1 as the bursts shorten again to 8min so feel more achievable (albeit still hard!). Thanks

[Instructor57 Graduate]

Hi, Smiler1984 take a rest day or 2 and give it another go , but even slower !It is not actually a big jump at all , infact it is 1 minute less of a training session than run 2 😁

Take a look at this then give it another go ⬇️

healthunlocked.com/couchto5...

it is important that you complete a run before moving on as this will prepare you for the upcoming runs .

You can do this ! 😁👍

[IannodaTruffe Mentor]

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Most people find that slowing down to the recommended easy conversational pace is an epiphany for them. Not only is this pace sustainable it is the most effective pace at which to develop your stamina, strength and endurance it will also be more enjoyable. Elite athletes spend up to 80% of their training time at this pace for that reason........faster is not better, certainly at this stage in your running journey.

On paper W6R1 looks much easier but will in fact be your longest workout to date when you do it and it catches out more people than any other run in the programme.

If you cannot breathe you cannot sustain your run, so say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

Relax and enjoy it...... don't make it a battle.

[Hidden in reply to IannodaTruffe]

Absolutely spot on advice 👍

[Panda_eyes Graduate]

Go at a slow steady pace that is comfortable for you. I really had to slow down considerably or I would struggle to complete a run. Try not to think about the time and just run. If you start to feel any aches or are struggling, distract yourself by looking around and focusing on something else. Do you listen to music or podcasts on your runs? Believe you can do this and you’ll be surprised. Come on YOU’VE GOT THIS! 🙌

[John_W Graduate Ambassador]

"8min bursts (which just about managing)"

This sounds like a pace issue. 2 things which stand out .

(1) 'bursts' - they are not, and should not be, bursts. The fact that you type that, suggests you think they should be quick. They should not be. They should be SLOW easy jogs that feel comfortable throughout. Your breathing should be nice and relaxed and you should feel like you could carry on if you had to.

(2) 'just about managing' - that is clear evidence that you are going too quickly - waaayyyy too quickly. Question: how do you feel at the end of your 8 minute 'bursts'? What is your breathing like? I'm guessing you're breathless, gasping, bent over etc.

As for skipping to W6R1 to enjoy the walking breaks ... think about the objective... in fact, think of W6R3 and then Week 7 ... 25 minutes of running (JOGGING!) without breaks and then the home straight to Week 9 , 30 minutes of running (JOGGING!). If you can't get W5R3 done ...

Finally... this 'leap' you speak of ... again, it isn't how it 1st appears. It's deceptive, but look closer at what you've done recently and you'll understand that actually your BODY is more ready and prepared to run 1x 20 mins without a walking break than your brain is telling you.

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.

Don't believe me? Have a look at the TOTAL amount of running time, 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

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).

Remember that:

1. Every run prepares you for the next one. Yes you are physically all set to go. The the fitness that you've accumulated in the 14 runs (157 minutes of running!) mean that you're more than capable of completing the next run - that's how a program like this works.

2. The body may be ready, but your mind less so . The program is a mental test, not a physical one . The mind says "OMG, are you serious? 5 mins? No way! 8 mins? You're kidding! 20 mins? Dont be stupid." But you're here aren't you?

If you need more convincing, have a look at this:

healthunlocked.com/couchto5...

and this

healthunlocked.com/couchto5...

You're ready. You don't need luck - just belief.

Do it

John

[John_W Graduate Ambassador]

Some inspiration and help for you hopefully. Do these folks look like they're doing 'bursts'?

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

youtube.com/watch?v=MxxKpFl...(Not working as expected?)

[Cmoi Graduate]

As others have said, you really sound like you need to slow down.

I've also noticed that your posts are full of words like" struggle, dread, push, bursts, tough, nerves, hard" and more. I know that if I'd gone out with my mind full of such negativity I'd never have completed C25K, let alone continued running.

Instead of stressing about a scary 20 minute run, try reframing it as four five-minute jogs. That's much more achievable and fun.

[John_W Graduate Ambassador]

Final word(s).

No, it's not just you - a lot of folks find W5R3 difficult .

Why? Primarily 2 reasons:

1. They are going too quickly but don't realise it. An easy mistake that's easily fixed.

2. Mentally, they can be defeated by it before even starting. If you think it's too difficult then invariably you'll struggle. Instead, a positive mindset, whereby you embrace the challenge, will really help you.

[John_W Graduate Ambassador]

Smiler1984 does any of that help?

[CressidaB Graduate]

You can do it Smiler1984 😊😊😊

[Frenc Graduate]

Well done on getting to week 5 Smiler! After taking the excellent advice on this forum, at week 5 I completely slowed down. I thought I was going really slowly before that, but you really can always go slower. It made all the difference, physically and mentally! Try it and see how much better you feel. Best of luck! 😊😊😊

[magicdave]

Like a lot of other people, I was fairly intimidated by the jump to 20 minutes on W5D3 and read this post last night and was glad I did. I have just come back from this run and, after taking in some of the advice on this page, I found it the most satisfying run I've done so far. It is all to do with pace. I slowed my runs down a little bit, but not massively - after checking my watch stats I slowed down from 10:30 minute miles to 11 minute miles. I was able to breathe easier and my muscles didn't tire as quick enabling me to see the run though to the end, And the mental satisfaction is amazing - you achieved the 20 minute run so now there's no stopping you, it seems... until the 25 minute run, but hey that's a week away and I know I can do 20 minutes, right.