Week 5 run 3

[Captainfussy]

Tomorrow will be my first 20 minute run 😱😱😱 seems like a big step without a break. How did everyone find their first long run?

[UnfitNoMore Graduate]

I wish I was coming with you and hitting that run up for the first time again tomorrow!

If you look at the complete lengths of the workouts you have just done you will see that they are actually longer than tomorrow’s run. The brisk walking breaks don’t allow for a lot of recovery really, brisk walk is cardio too!

The wonderful run you will be going to the start line of is much more of a mental challenge than a physical one. Relax, you can do it... tell yourself you can... every time the voices in your head tell you you can’t (and they will) answer them back... out loud if you need to. Control the pace, go really slowly and ease into your normal rhythm. Sure, the last couple of minutes may get tough, but not as tough as you. Dig deep and refuse to quit. You can do this... and you can reward yourself afterwards too... I think I had a nice glass of cold cider.... the thought of that kept me going!!!

Have a wonderful run.

[Hidden in reply to UnfitNoMore]

Absolutely spot on.

Ive just done another consolidation run.....is it too early for a glass of cold cider? 🤣🤣🤣🤣

[UnfitNoMore Graduate in reply to Hidden]

It’s 5:25pm in Brisbane, you would have to virtually drink it there 🤣

[Skyblueandblack Graduate]

I found the thought of running 20 mins very daunting as I think many of us did. I gave myself the option of making it two 10 minute runs if I really thought I couldn't do it non-stop at the first attempt.The worst part was when (in my case) Jo came on to tell me I had only run for five minutes when it seemed longer. Shortly after that I got my second breath so when she said I'd run ten I thought I'd have a go for 15 minutes. At 15 I thought it would be stupid to stop now.

As for the feeling. Hopefully you'll be telling us all tomorrow!!

[Captainfussy Graduate in reply to Skyblueandblack]

Thanks!

I did it full 20 minute run. Definitely feeling good now!

[Lola-bear Graduate in reply to Captainfussy]

Yeah congrats it’s a good feeling, I find it easier not to think ahead just go and do it.

[Skyblueandblack Graduate in reply to Captainfussy]

Well done. That's your first real run under your belt. Enjoy the moment.

A little word of caution. Many of us found going back to taking breaks in the first 2 runs of W6 harder mentally than W5R3.

In the mean time feel proud of yourself. You deserve it.

[IannodaTruffe Mentor]

Worry not, you will be fine if you stay nice and slow.

This breakdown of W5 may help allay your fears healthunlocked.com/couchto5...

Relax and enjoy it.

[Instructor57 Graduate]

Hi, You will be fine with week 5 run 3 !

If you have completed the runs in the program so far then you will be physically ready for run 3 .

It's a mental challenge rather than physical.

In fact the total training time for week 5 run 3 is actually 1 minute less than that of run 2 !

Check out this post on the myths of week 5 run 3

healthunlocked.com/couchto5...

Then just relax , take it slowly and most of all enjoy it .

Then when you finish it you will be smiling for the rest of the day 😁👍

[AlMorr Ambassador Graduate]

Recently a runner said that the most satisfying run he had ever ran was not the completion of his first marathon, half marathon or even the day that he graduated from C25K with run 3 of week 9 but his best run ever was run 3 of week 5, he realised that after that run he could go on to great achievements which he did, good luck to you on your running of run 3 of week 5, take your run slow and steady, once you have completed it you will be very proud of yourself and know that you can graduate in around 4 weeks time and like that other runner go on to far greater things, not necessarily running a marathon, perhaps a 10K, 10 miles or a half marathon, good luck.

[Argonaut8 Graduate]

I did it yesterday and I was surprised with myself! I would have never imagined myself running for even a few minutes 5 weeks ago. Good luck with your run.

[Ako89 Graduate]

I did it today for the first time! It really is true what they say that what you have to get over is more mental than physical. I just went super slow from the beginning and didn’t focus at all on speed. (And still my pace was faster than previous weeks) What also helped the time pass for me was using the music on the podcast. On average it was about 2 songs for every 5 minutes, so I counted the songs instead of minutes which made the time pass faster in my head.

[Captainfussy Graduate]

Thanks everyone!

I've just ran for 20 minutes non stop!!! Pacing myself was definitely the most important. So happy that i've achieved this

Todays achievement!

[UnfitNoMore Graduate in reply to Captainfussy]

Awesome! Now you have achieved this, you can achieve anything.

[CressidaB Graduate in reply to UnfitNoMore]

Oops - sorry - didn't realise you have just done it - well done!!! 😊

[Skyblueandblack Graduate in reply to Captainfussy]

Well done. Carry on worrying more about pacing yourself than your speed or distance and you shouldn't have too much trouble with the rest of the programme.

[CressidaB Graduate]

This was my post at the time: ''I've done my first non-stop 20min run. Went really well. Almost cried when Laura said you wouldn't have been able to do this 5 weeks ago!'' Good luck -🙂

[Crolla]

I hadn't found this site at the time, so I was quite sceptical I could actually do it, but as it turned out, the C25k programme knows what it's doing! I just ... kept going. Helped enormously by Sarah Millican's encouragement. When I completed the 20 mins, it was the best feeling!