Week 5

[PurplePlanter]

Doing okay up to and including week 5/2. Tried run 3 today (20 minutes). Got to 8 minutes and stopped! Worried that 20 minutes is too big a jump. Any tips????

[Annieapple Administrator Graduate]

🍏Well done on getting to this point!! 👏Every run from week1:1 to week 5:2 has prepared you for this very moment and that’s what you have to believe! This program has been scientifically designed to take you from no running, to running for 30mins!

It’s absolutely ok that you only did 8mins today… that was a practice run! Rest tomorrow, drink plenty of fluids and then go out on Monday and run for 20min.. that’s what you are here for.. that’s the goal… to be a runner!! Take it nice and slowly 🐌 … don’t overthink it & follow your coach.. Believe me you are ready!! Sometimes it takes a while for it to sink in that we really are runners!! You have earned this moment with all the hard work you have put in.. so go out confidently and enjoy it!

[Folkylass Administrator Graduate]

Hi PurplePlanter and a big welcome ! Congratulations on starting your running journey. Don’t worry about stopping after 8 mins that happens. Perhaps you started too quick this time? . It doesn’t matter next time will be better I’m sure. Just take your time ,don’t overthink things and try to relax and just enjoy your running. You are doing brilliantly. Well done you!👍👏👏😂

[Cmoi Graduate]

Hi PurplePlanter , well done on your progress so far!

You've just discovered that running is as much a mental game as a physical one. Contrary to appearances, W5R3 is not a jump, as this post explains: healthunlocked.com/couchto5...

Try breaking down the run mentally into do-able chunks, each no longer than the preceding on, e.g. 8 + 6 + 3 + 2 + 1. The actual breakdown doesn't matter as long as it adds up to 20 and each chunk is no longer than the one before. It's a technique I still use on challenging runs, as I find it's always much easier to concentrate on completing the immediate section rather than worrying about the overall total.

And if you haven't read the How to run C25K guide (healthunlocked.com/couchto5... why not have a look at it? It has lots of useful tips.

Happy running!

[CredenceRainyDay Graduate]

I watched the video on the HealthUnlocked site about Slow Running, it's been a revelation finding that physiologically slow running is so beneficial - hoping to use this mindset to complete 5/3 today. Doing C25K over again from start after break of 3+ years. I know it's doable because it was so thrilling achieving it last time. (with some re-runs but that's OK) Good luck, don't give up, check out the slow running culture in Japan if you haven't already 😁👍

[maisiesgranny Graduate in reply to CredenceRainyDay]

Everyone laughed at me when I said I was going to adopt Japanese slow running but it's the only thing that's worked for me!!! At first I ran on tip-toes which really supported my ankles and knees. Now that I'm a little bit more into the programme, I've come slightly back onto the balls of my toes with my heels barely touching the ground. As for speed - who are we trying to impress? I'm aiming to complete the programme at snail's pace....and THEN see if I can pick things up. I recommend Japanese slow running to anyone, every time. Good luck!

[CredenceRainyDay Graduate in reply to maisiesgranny]

Many thanks maisiesgranny. Literally just completed C25K week 5/3, 20 minutes slowly and am an elated overweight 60 yo, desk job, recovering carb addict who thinks slow running is the answer to everything right now. The power of endorphins 🤣

[maisiesgranny Graduate in reply to CredenceRainyDay]

A million congratulations - I know exactly how you feel! Fantastic achievement.

[maisiesgranny Graduate]

Well done PurplePlanter...you're doing absolutely fine! I got to the 20 minute run last week and was so worried about it that I lost sleep the night before. For me, the trick was to go VERY slowly (honestly, a walker overtook me) with a special playlist of uplifting tunes. Every five minutes or so I did a mental checklist of bodily systems - feet? Check. Legs ok? Check. Knees holding up? Check. Breathing? Regular and deep. The weak spot was the mind, worried I couldn't do it - that's where the inspiring choice of music comes in. (I also listened to a podcast which was so interesting I hardly noticed what I was doing) By minute 10 I knew I could do it. Annieapple is right and has kindly given me the same advice in the past - trust the programme it's designed to work! Please let us know how you get on when you go for it again. God luck.

[Annieapple Administrator Graduate in reply to maisiesgranny]

🍏So agree with you about music and podcasts … so helpful in getting us through these mental blocks! 🎶🏃‍♀️🌸💕

[stewieUK Graduate]

Run 3 is daunting there's no doubt about it. This is my 2nd time through the programme and I still wasn't looking forward to it on Friday. Like you I got to 8 minutes and hit a block (or nearly did). I just said to myself "just 1 more minute" and before I knew it, Laura was telling me that 10 minutes was up! It's a mental challenge. Once I'd reached the 20, I cheated! Ran on for another 2 minutes and felt great. Strangely, I now have trepidations about week 6.

[maisiesgranny Graduate in reply to stewieUK]

Week 6 is an odd 'un StewieUK - see my post of this morning. It's 100% about the mind...and preparation. I'm hoping and believing Week 7 will be better. Week 6 can feel like a step backwards but it really isn't. Trust the programme is my new mantra! Good luck and keep us posted!

[stewieUK Graduate in reply to maisiesgranny]

Just done run 1 and boy did I find it hard. Amazing how the mind conspires with the legs to try and bu...r you up 😀

[John_W Graduate Ambassador]

Here's the point ... You are PHYSICALLY prepared and ready for it. But the brain doesn't quite realise it.

You've built up over 2.5 hours of running in your legs across 14 runs

In the last 5 outings you've run:

W4R1 - 16 mins in total

W4R2 - 16 mins in total

W4R3 - 16 mins in total

W5R1 - 15 mins in total

W5R2 - 16 mins in total

so 20 continuous minutes should (and will ) be perfectly doable.

- and yes, it's that TOTAL running time that builds your fitness and it accumulates with every outing.

So while your brain may look at 20 mins and think "eek!" , actually, your body is more than ready.

Just take it nice and easy (JOG!) and you'll be absolutely fine and probably, pleasantly surprised.

Crack on! 😎

[John_W Graduate Ambassador]

Why did you stop at 8 mins? Was it a mental thing or a physical one?