W5R3

[Yellowband]

Wow, working my way at a sensible pace through the programme, and now have reached W5R3 and have seen the run time jumps from 8 mins to a 20 min run. Have you guys found this manageable? I have my doubts.

[nowster Graduate]

The time does not jump at all like that. It goes from 16 minutes of running (with a break in the middle) to 20 minutes (with no break).

You've actually done a bigger jump going from Week 3 (9 minutes) to Week 4 (16 minutes) and didn't realise it.

It's actually the shortest session (overall) in the entire scheme.

[Instructor57 Graduate]

Week 5 run 3 is actually 1 minute less of a training session than run 2 .There is no big jump .

Take a look at this , I'm sure it will help .

healthunlocked.com/couchto5...

Just take it slow and trust the program !

[Mrsrun Graduate]

When I saw the 20 minute run , for a split second I thought NO !.. Then I thought all the runs build us up to the next run.. Just have faith in the programme, run slowly, drink at least 2.5 litres of water a day and enjoy the run.. You can do it , I actually enjoyed it and at the end the feeling was amazing... Let us all know how you get on.

[IannodaTruffe Mentor]

W5R3 is actually the run that convinces most people that they really can complete the training plan, to the extent that they are wholly overconfident when it comes to W6R1, which actually trips up more people than any other run in the plan.

If you read the post linked to by Instructor57 you will have a different perspective.

Stay slow, stay relaxed and believe in yourself.

You can do this.

[Yellowband Graduate in reply to IannodaTruffe]

Thanks for the feedback, this is encouraging

[John_W Graduate Ambassador]

Tell me... how many minutes did you run for in W5R2 ?

[Yellowband Graduate in reply to John_W]

as we know 2x8 mns , with a walk in between. Running for 20mns from 8 mns at a time seems a lot.

[John_W Graduate Ambassador in reply to Yellowband]

The answer I was looking for is "16 minutes" which is a subtle but important difference - that's what your body actually experienced, but your brain, probably because you're using the app and sees 2x 8mins, doesn't immediately realise that. That *TOTAL* running time is what counts - that's what's building your fitness - not the length of the individual run segments.

W5R3, along with W1R1 and W9R3, is probably the most posted about run here, simply because many beginners see the 20 minutes and think "OMG! Whaaat?" and it's understandable. But a little look 'under the bonnet' reveals that it really isn't the big leap in running time that many initially think it is. That 'big leap' came in Week 4 - but again, not many realise it.

A little paper exercise for you: C25K is a 9 week program where Week 9 is 3x 30 minutes of continuous running (jogging!). If you work backwards from that, during which Week would you ditch the walking breaks? If we said Week 9, and Week 8 was 2x 15 mins... I'm guessing most would completely freak out at having an enormous leap from '15 minutes' (really, 2x 15 minutes) to ... 30 minutes. So what would *your* C25K look like?

You ask "Have you guys found this manageable? I have my doubts". There are 150,000+ members here ... and millions have downloaded and gone through the program worldwide... there lies your answer.

If you haven't already realised it (most beginners don't to be fair), C25K is, like any progressive exercise program, a mental test, NOT a physical one. That's because it's been designed to be achievable by almost anyone. It should be easy enough (ish) to start, and then it's about whether you've got the *mental* strength to see it though, despite the apparent physical hurdles in the way, when in fact they're not physical but mental.

The key lies in your head. So instead of fearing what lays ahead, change that mindset. EMBRACE what's ahead. You've chosen to do this.

So ... let's look 'under the bonnet' and look at the TOTAL amount of running time that you've done in the last 4-5 weeks:

- 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 modest 25% increase. W5R3 can look daunting, but really, you're physically ready for it. Your post highlights, like so many before you, that C25K doesn't train the mind, only the body.

To put it another way:

Week 1 Run 1 - you ran for 8 minutes (8x 1 minute)

W1R2 - ditto

W1R3 - ditto (so 8 minutes, 3 times, that 24 minutes of running in Week 1)

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 (48 minutes in the week!

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 - that's over 2.5 hours!).

To illustrate that Week 5 is just another week and that Week 4 was actually the 'big jump' that many claim Week 5 is, have a look at this:

healthunlocked.com/couchto5...

and

healthunlocked.com/couchto5...

Is it sinking in?

2 mantra's for you:

Mantra #1: every run you've done prepares you for the next one . (Yes you are always physically ready for the next run. You accumulate fitness with every run you do. So that the fitness you've accumulated in the 14 runs before W5R3 (157 minutes of running!) mean that you're more than capable of completing the next run - that's how a program like this works.)

Mantra #2: the body is ready but the mind less so . (The mind says "OMG, are you serious? 5 mins? No way! 8 mins? You're kidding! 20 mins? Don't be stupid." But you're here aren't you?)

You don't need luck, just confidence.

Your body is READY .

Do it.

[greenlurcher]

I did this run on Friday in rain and wind and also felt a bit daunted. However, I took it incredibly slow and steady and at 16 mins in, realising I was going to make it, I spend up and ran with a big grin on my face! You can do it, just go really slow, good luck!

[John_W Graduate Ambassador]

Hi Yellowband , so , how did it go?

[Pagso Graduate]

Don’t worry, you can do it. I was nervous about the step up to 8 mins so repeated w5r1 three times but found the 8mins ok so went for the 20 mins today - I use the treadmill and go pretty slow - but was so thrilled i was going to finish I speeded it up for last 30 seconds. Good luck!