Couch to 5k week 5

[Bill_Carson]

Had a look at week 5 yesterday and was shocked to find that I'd be running for 20 minutes by the end of the week! Had a little wobble about it and spent an hour watching YouTube videos about other people doing it. Felt a bit better afterwards...doing R1 tonight and hope to be celebrating completing R3 on Friday, watch this space!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

In respect of W5 this FAQ post may help healthunlocked.com/couchto5...

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.

[Instructor57 Graduate]

Hi and welcome to the forum !Oh you will enjoy week 5 , no need to wobble.

It's one of the most satisfying weeks of the program , Embrace it 👍

[Bill_Carson in reply to Instructor57]

Here's hoping 😬

[Instructor57 Graduate in reply to Bill_Carson]

You will be fine ! Have a read of the post linked to by IannodaTruffe .

It will help !

[MerryLynette Graduate]

I think everyone has a wobble when they see what W5 R3 entails, BUT DO NOT FEAR - it is achievable - Just trust the program.

I honestly did not think I would be able to do it, but I did.

GOOD LUCK! 🏃🏻‍♀️

[Bill_Carson in reply to MerryLynette]

Thanks 👍

[nowster Graduate]

You've already completed Week 4. That was the sneaky one.

Whilst you were looking ahead at the 20 minute run that completes Week 5, Week 4 increased your total running time from 9 minutes to 16 minutes per session.

All Week 5 does is to consolidate your running periods so that you are prepared to do a running session without any walk breaks.

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LOL

Big Girl's Blouse

[Janec1956 Graduate]

Hi Bill 👋 Trust in the programme and yourself, you will do it. I never thought I'd manage the 3 minute runs and was ecstatic when I did. Imagine how I feel right this minute having just completed W5R2, Absolutely over the moon 🌙. You will too. Wishing you all the best. We've got this 👍

[MarkyD Graduate]

You're going to be OK, Bill, no problem.I want to be very clear: the walking breaks up to now have not been "rests". They are there to allow your heart-rate to recover between the running segments. During these walks, your heart rate has dropped back, and your body feels less exhausted before running again. When you complete W5R2, you'll have run/walk/run for 21 minutes. The 5-minute walk in the middle allows your heart-rate to drop back before running again for 8 minutes.

But there is no walk in W5R3, and everyone panics!!! But you will be able to moderate your heart rate whilst running for 20 minutes. How do you do that?? Simply by running slower. Start running more slowly that you have been up to now. If you start to get tired during the 20 minutes, then run slower but keep the running gait. You'll get through it. And once you've done it, you'll have learned a very important lesson: controlling your heart-rate and perceived exertion by moderating your pace. That is the vital running lesson of W5R3 and sets you up for W7 (25 minutes), W8 (28 minutes) and W9 (30 minutes).

[Bill_Carson in reply to MarkyD]

Everything what you said makes perfect sense. With my run tonight I concentrated (for the first time) on my walking pace and treated it as a fast walk and not smoky to regain my breath. After I finished tonight I really enjoyed it for the first time!

[Headspace1st]

When I looked ahead to week 5, I was actually relieved…. Only because I thought I was running 20 minutes from run 1! At least I have two more runs to go before the big one😬

[Bill_Carson in reply to Headspace1st]

Like I've said previously I actually enjoyed R1 of week 5 so hopefully you will too. I've got R2 tomorrow then the big one on Friday 😬

[Headspace1st]

Did my week 5 run 2 this morning, with the wind on my back and in my face depending on my direction and the sea breeze blowing hard off the Irish Sea, but it all went great 😊 can’t believe I can now run 2 x 8 minutes, I think I’m ready for the big one on Friday 😊👍🏻

[Bill_Carson in reply to Headspace1st]

That's brilliant, well done! You even had the wind blowing against you to make it even harder so hopefully for R3 the wind won't be as bad and you'll feel even better running for 20 minutes. 2 x 8 minute runs already though, fantastic. That's spurred me on for my R2 tonight now, cheers 👍

[Headspace1st]

Good luck Bill, you’ve got this one! 😊👍🏻

[Bill_Carson in reply to Headspace1st]

Thanks 👍