Week 5 R2

[Bill_Carson]

Think I got over excited after R1 as I thought that was tough tonight. Took the wind out of my sails a bit for R3 but I now know where the 8 minute mark is on my route I just need to take it easy.

[nowster Graduate]

The trick now is to think of the next run as two back-to-back ten minute runs, and to stop your legs from running away with the pace when you start.

More than ever, you must start slow otherwise you'll never be able to keep it going to the end of the time.

[Bill_Carson in reply to nowster]

That's the key I think, just need to start slow. I know where the gradients are on my route so I should run it accordingly.

[nowster Graduate in reply to Bill_Carson]

My regular C25K route was an out-and-back straight line which started with a gentle downhill gradient then switched to a gentle climb, then a short slightly steeper down followed immediately by a much steeper climb, and then was the turnaround point, and everything was reversed. That last gentle downhill became a killer uphill (but still gentle) climb at the finish.

[Bill_Carson in reply to nowster]

I think it's good to stick to the same route so you are familiar with what to expect the longer you run 👍

[Instructor57 Graduate]

Well done !If it was tough just take it even slower .

Your pace will be important on the next run so concentrate on a nice slow start to save enogh fuel for the end.

Also as nowster has suggested, thinking of it as 2x10 minute runs can help !

[Bill_Carson in reply to Instructor57]

Cheers. I think after completing my 5 minute runs last week and doing it again on Monday possibly made me over confident. Pace is the key, so as you said i need to start slow so I don't burn myself toward the end because I don't want to stop before the end.

[Roxdog Graduate]

Yes, just relax and don't overthink it, you'll be fine.

[Bill_Carson in reply to Roxdog]

Cheers Roxdog 👍

[IannodaTruffe Mentor]

You are doing great, but just keep it nice and easy, as that is the most effective pace for your development.........faster is not better, so relax.

This FAQ Post is a breakdown of W5 and may help healthunlocked.com/couchto5...

It is 90% psychological..........the rest is in your head.

[Bill_Carson in reply to IannodaTruffe]

Cheers buddy, slow and steady wins the race. I want to run for 20 minutes without stopping to prove it to myself. I've read that week 5 post previously, it's a good read, thanks 👍

[Janec1956 Graduate]

Well done on W5R2 Bill. I slowed down even more tonight (W5R3) and it helped immensely. Slow and steady, success will be yours 😊

[Bill_Carson in reply to Janec1956]

Thanks Janec I'll take your advice on board. Well done to you as well🙌, you've done week 5 including the infamous 20 minute run 🏃 way to go!👍

[Janec1956 Graduate in reply to Bill_Carson]

😄 I know 😂 I'm stunned. Let us know how you get on with run 3 🏃🏃🏃

[Bill_Carson in reply to Janec1956]

But proud I'll bet! Oh don't worry everyone will know how I get on with R3 (Friday) ha ha

[Headspace1st]

So you hit a little blip, but you’re still motivated and already calculating how to achieve the next one, so mentally you’re ready for run 3, you’ll be grand, don’t sweat it 👍🏻 My route kind of fell neatly into place this morning in run 2, seeing how it fit perfectly into the total time slot too, (and avoiding having to run that final stretch uphill - if I time it just right it becomes my final cool down walk instead), so I think we’re on the same thought process about it 😊 we can do this…. Bring it on!

[Bill_Carson in reply to Headspace1st]

Nice one buddy. Yeah I think we're both as ready for it as we can be aren't we 😂

[Headspace1st]

Also, turn those tunes up! I was running steady to Tina Turner “rolling on the river” in the middle of one of my 8 minutes this morning and it kept me pushing forward. I always find it easier if I don’t have to listen to my breathing or pounding feet, just run to the beat 👍🏻

[Bill_Carson in reply to Headspace1st]

Great tune! I agree running with music. I ran without the other week and its nowhere near as good especially as you say you can hear yourself panting and pounding the pavement! 🥵

[Headspace1st in reply to Bill_Carson]

🤣 😅🤣

[hamit Graduate]

Pace, general rule for training "if you can't talk to yourself in full sentences with out gasping for breath then you are running too fast" Gets some stange looks but it works. Looking forward it give you a fittness marker as you will be able to run faster and still talk to yourself😁

[Bill_Carson in reply to hamit]

Good tip that. I do try and talk to myself as I'm running but it's more in my head 👍

[Katnap Graduate]

The middle third of the programme is (I think) the most tricky. We can all see W5R3 demands respect. W6R2 was for me the toughest run in the programme so follow the above mentioned advice. You're practically on the finishing straight from W6R3 onwards! 👏👏👏

👻🐱 Spooky Katnap 🐱👻

[Bill_Carson in reply to Katnap]

Thanks for the advice Katnap. So week 6 is something to look forward to then 😂 keep on going yourself too, well done for getting this far 🙌

[Dellie100 Graduate]

Well done for completing the run 😊This point in the programme was full of highs and lows for me. Keep going and you’ll soon feel like you’re flying again.

[Bill_Carson in reply to Dellie100]

Cheers Dellie 👍 R3 tonight! Well done for completing your C25K 🙌