Jump to weaken 3

[Pymander10]

Hi guys

I’m currently on week 2 which I am re doing as I didn’t feel comfortable with the jump to week 3 I’m building myself for my run today. Hydrating a lot and I’ll do the exercises before I go! I wondered if anyone could give me advice or motivation to get to week 3?! Lower legs are starting to feel very heavy and it’s disheartened me a bit

Thanks

[Instructor57 Graduate]

Week 3 is actually the shortest training session in the program ! So don't be concerned about it !You say you are hydrating a lot , how much ?

You should aim to drink between 2.5 and 3 litres a day , even on non running days and heavy legs is often a symptom of dehydration

[Pymander10 Graduate in reply to Instructor57]

Oh! Well that’s good to know thank you! Ah maybe I need to step up the hydration

I think maybe I just need to do it and if I fail I can always redo it!

Thanks for your help!

[Instructor57 Graduate in reply to Pymander10]

Have you read the program guide ?

healthunlocked.com/couchto5...

And here's a great post on hydration .

healthunlocked.com/couchto5...

Also we don't 'Fail'

If we don't manage to complete a run then it was a 'Practice Run' 😁

[Pymander10 Graduate]

Thank you! I’ll give them another read and check out the one on hydration!Gosh I should not have said failed that is very negative and that doesn’t belong in my runs. Practice runs it is!

[Instructor57 Graduate in reply to Pymander10]

😁👍

[IannodaTruffe Mentor]

There is nothing wrong with repeating any runs.............every run makes you stronger.

However if you are avoiding moving on for fear of failure, can I add this post about mental approach to the reading list that Instructor57 has already given you healthunlocked.com/couchto5...

If any run is tough, just slow down to the pace at which you can comfortably hold a conversation......faster is not better.

Trust the plan and believe in your incredible body's ability to adapt and develop.

You can do this.

[Pymander10 Graduate in reply to IannodaTruffe]

I need to get that ingrained in my mind but I’ve struggled with negative thoughts all of my life but with the support of these group I feel I’ve had a breakthroughI had my best run today! I am going to start week 3 on Monday!

[IannodaTruffe Mentor in reply to Pymander10]

Doing C25K was one of the most empowering things I have ever done in my whole life. It will boost your physical and mental confidence and positivity.

It is win, win, win!

[RunDone Graduate in reply to Pymander10]

Awesome! I'll add ' trust the program' - I had doubts about being able to the increments early on but I've learnt that it works - if you've completed week 2 you'll be able to do week 3 if you go slow. Believe, and you'll feel so good when you've done it!

[nowster Graduate]

If it's any comfort, week 3 contains exactly the same number of minutes of running as week 2.

What changes is that two pairs of the run intervals have been combined, but you do get longer walk times to recover from them. In week 2 you got six 90 second run intervals. In week 3 it's 90 seconds, then 180 seconds, then 90 seconds then 180 seconds.

Week 3 has the shortest workout times of the whole programme.

Week 3 is also the point when my mindset changed from "I ought to do this running" to "I want to do this running".

[Pymander10 Graduate in reply to nowster]

Ah! It actually sounds doable when you put it like that! I had my best run yet today so am going to face week 3 on Monday!

[Pymander10 Graduate in reply to Pymander10]

That’s great that your mindset has shifted! I need to stop these negative thoughts but I’m getting there. Thank you for your support

[Roxdog Graduate]

Take it nice and slowly, breathe and you'll be fine!

[smokeysmoke Graduate]

I did W3R1 on Friday and it was alright, I felt really pleased with myself at the end of it

[Fredthecob]

You will OK you will know when you're ready to move up a week it took me 4 weeks to move up but it was worth the wait do it when you feel ready don't worry its all part of the journey 👌👌👌👌