stepwise progression

[Allotmentrunner]

I know, I know, I’ve been here before but that was last year!

Week 5 - How is going from running for 8 minutes to 20 minutes a gradual increase …..

[MissUnderstanding Administrator On a break Graduate]

Great to see you back  Allotmentrunner !

To aee the stepwise progression, you’ve got to look at the total time you run for. It isn’t 8 mins to 20 mins….week 5 has you running 16 mins, 16 mins, 20 mins. That’s not to say it isn’t a mental step to ditch the walk break but after all the running that’s come before, you’re ready for it.

The programme isn’t set in stone though and anyone can adapt if they’d prefer to do is differently and add in more walking. Other versions of couch to 5k follow different patterns, and in running there’s never only one right way forward. Women’s Running has a nice one here…

womensrunning.co.uk/trainin...

They had a really lovely podcast series where one of them followed it. You can find that here if…

shows.acast.com/the-womens-...

Are you asking because you’re having a hard time with week 5 run 3?

[Allotmentrunner Graduate Graduate in reply to MissUnderstanding]

Hi MissUnderstanding, thanks for ‘holding my hand’, it helps.

It’s my next run and feels rather daunting, and I remember it all starts feeling impossible from here on in, but hey I’ve done it before……

Will look at the link to womensrunning thanks

[MissUnderstanding Administrator On a break Graduate in reply to Allotmentrunner]

I think most of us feel a bit apprehensive before that run-and most of us end with a massive smile when we do it! Honestly, nerves are totally normal and finding strategies for dealing with doubts is just as important as the physical side of running. You’ll get there, and as you say, you’ve got the added confidence boost that you’ve done it before.

Really good luck however you choose to go forward ☘️

[Annieapple Administrator Graduate]

🍏such wise advice from MissUnderstanding as usual. Whenever I faced a daunting run on the program I would just tell myself “ give it a whirl.. it can always be called a practice run and repeated! The most important thing is to enjoy it.. put on your favourite music, run slowly & whatever happens you tried. It’s not a race, you can’t fail.. it’s win win because you put your trainers on and did your best! Let us know how you go & have a little reward ready just for trying! 🏃‍♀️😊

[Allotmentrunner Graduate Graduate in reply to Annieapple]

Thank you for strategies to help my mindset, so important but even harder to train than my body!! I have missed connecting with you all, forgotten what a support you provide 🙏

[Annieapple Administrator Graduate]

🍏 we all need each other at some point. Even experienced runners have times when they need encouragement. You too will be able to cheer others on. I would never have managed without this forum when I started C25K during lockdown. Xx

[Reds4all]

My husband and I have just completed run 2 of week 5, 20 min coming our way on Friday. I can honestly say today was such a boost, 2 8 min runs without stopping, have to say hi 5 myself after. In my head I'm saying it's only another 4 mins to runWe will see if I manage. If I do I do but if I can beat 16 mins or equal it I'll be more than happy. Good luck

[Allotmentrunner Graduate Graduate in reply to Reds4all]

Good luck to you as well 🤞. Sounds like you have the right approach ✔️

[Oldfloss Administrator Graduate]

Welcome back... you have had some sound advice already! Good to take on board as you move forward.

Try to do that and gently, slowly and steadily move on... our mind set is such a powerful tool, working for us and of course, able to work against us.

What we have to try to do as well is realise that the strength of the negative feelings can be turned into positive feelings.

Tricky eh! Annieapple has just mentioned that her reply, training your mind, by using clever strategies

I tried to help with that, in a post on S and F....

"What the mind believes, the body achieves..."

healthunlocked.com/strength...

It may help, I hope so

Looking forward to the report of your runs as you move on...!

[Allotmentrunner Graduate Graduate in reply to Oldfloss]

Just love the support from this group, it’s amazing. Oh yes my negative mindset, been with me all my life! Definitely needs working on. Will follow through on all the advice/links/etc. Thank you x

[Cmoi Graduate in reply to Allotmentrunner]

I find it helps to break challenging runs down mentally into do-able chunks. So 20 minutes could be 10 + 6 + 3 + 1, or 8 + 6 + 3 + 2 +1, or anything that adds up, provided that each chunk is no longer than previous ones.

For each chunk I remind myself I've already done the same or more, so I can do it again. I also count down the remaining time or distance, and never view it as extra.

[Allotmentrunner Graduate Graduate in reply to Cmoi]

Good idea, will give that a try - thank you

[drl212 Graduate]

You've got this! I remember feeling the same way that you do when facing that run. And I also remember seeing some posts her that clarified that its the total running time, as MU says. That helped a lot.

Have a quick look back at at where you were in Week 1 and then where you are now. Put on your trainers and get out the door. I think you'll surprise yourself! I know I did.

Keep us posted on how it goes...

[Allotmentrunner Graduate Graduate in reply to drl212]

Thank you for the encouragement and knowing I’m not alone

[drl212 Graduate in reply to Allotmentrunner]

You bet! That's why we are here!

Do keep us posted...