Week 5

[Kofimaddy]

Starting week 5 tomorrow and I am apprehensive. Everything has gone very well so far. I guess I will be running for longer hence the way I’m feeling. Any advise?

Regards

Kofi

[Curlygurly2 Graduate]

If you search here you will see that almost everyone felt the same way at this stage, and most have got through it. Trust the plan! Just keep going steadily, don't go too fast.

Ask yourself what is the worst that can happen - you might need a walk break? Not a disaster is it? You feel you need to repeat a week? Same...

Best of luck, trust the plan and yourself xx

[Kofimaddy in reply to Curlygurly2]

Thank you so much. 😀

[MissUnderstanding Administrator Graduate]

Welcome to the forum! You’ve done brilliantly to get to week 5-that’s already a big achievement.

Nerves are totally normal. I still get nervous before runs even though I’ve run for a long time now. It doesn’t mean you’re not going to be able to do those runs. Starting with the attitude that you’re just going to give it a try and see how you get on could help. You’re physically ready-you’ve done all the runs so far. Your head just needs to catch up to what your body can do!

There’s a helpful breakdown of week 5 here which might help show it isn’t the big step up that it looks…

healthunlocked.com/couchto5...

Mentally it’s a step, yes, but you’re physically ready for it.

And there’s a useful guide to the programme here…

healthunlocked.com/couchto5....

Lots of hints and tips.

Keep your runs steady and you’ll soon be finishing with the biggest smile so far! Week 5 run 3 was my favourite of the whole programme.

Really good luck. Can’t wait to hear how you get on!🏃‍♀️🏃‍♀️🏃‍♀️

[John_W Graduate Ambassador]

In Week 3, each time you went out , you ran for a TOTAL of 9 minutes and you did that 3 times in the week.

In Week 4, each time you went out, you ran for a TOTAL of 16 minutes - and again, you did that 3 times in the week.

That is an increase of 75% - which is the biggest week-to-week increase in the whole program.

C25K (in fact, any progressive exercise program) is mostly a mental challenge - NOT a physical one, because it is specifically designed to build you gently from 'couch' to 30 mins of continuous running (JOGGING!) in Week 9.

Remember these:

- every run you do prepares you for the next one

- your body is always prepared but your mind less so.

TOP TIP: Switch brain off! .... and let your body do its thing.

As long as you go nice and easy, you'll be absolutely fine.

You don't need luck ... you're ready.

Do it

[Gthants in reply to John_W]

This is beautiful advice! The progress is almost subliminal and it is weird how what (seemed) impossible last week is eminently possible this week!

[Gthants]

I am doing Wk5 Run 3 tomorrow. At the start of last week what I faced in week 4 did not seem possible, but this is a magnificent app that just works. You did last week - BRAVO! - so you can quite definitely do this week. Go for it!

[Orangemini11 Graduate]

You’ll do it! I’m on week 5 and felt the same way as you. I think it’s psychological as we know it’s longer runs and the 20 minutes run at the end of the week. I’ve done run 2, which was running for 8 minute twice which was okay. There is the option to repeat a run or the week. Goodluck! 😀

[Kofimaddy]

Took a few days off before my 2 run in week 5. I’m pleased to say I’ve done it this morning. Bring on the 3rd run on Monday. Getting exciting! 😀