Hello. I’ve had some lovely feedback and inspiration from my previous post so I thought I’d post again.
Did Week 5 Run 1 Wednesday, and Week 5 Run 2 today. Aiming to do the Week 5 ‘20 minute’ on either Monday or Tuesday. I don’t want to repeat today’s run so I’m going to try and do it, but it is a bit daunting. The time stood still during my 8 minute runs today - how do you jump straight to 20?
I listen to audio books/music but it’s hard not to focus on anything but the time.
Any tips will be appreciated!
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Nutandraisin
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My tip would be to start really slow, 20 minutes is the same time whether you are running easy or flat out panting and wheezing. So steady as you go, put favourite songs on play list and sing along in your head, deep breaths and smile, I can promise you, you will be buzzing by the end and buzzing for days 😁
First thing to remember is the program is progressive, tried and tested and you’ve got a whole stack of runs in your legs. You’re ready to stand on the start line of this run. That’s already an achievement! It’s common to think you’re jumping from 8 minutes to 20, but you’re not. You ran 16 minutes on your last run. Yes, its mental a step to take out the walking break, but physically you’re ready.
SueAppleRun is spot on with her advice. Start as comfortably as you can be. Perhaps break the run up into smaller sections-the first ten minutes you’re still warming up so try and remember you’ll likely feel better further into the run. Then you’re already closer to the end of the run than the start! Then aim for another five, then two, then two, and then it’s the last minute. I like it when I get to a point I know I can run-so when I get to (say) five minutes to go I just try and forget about everything that’s gone before and focus on telling myself “you’ve run for five minutes before-you can absolutely do this again”. You can slow down as much as you like-it’s all about time on your feet not speed. If I think I’m going to stop, I pick a point I can see and just aim to run to there, and then another one, and often I’ll fall back into a rhythm,
Running is a mental game as much as a physical one. The thing that makes the biggest difference is taking the pressure off and remembering it’s just a run. The worst that can happen is I have a tough one and don’t finish, and if that happens I’ll still have done something good for myself and I will get it next time,
Music really helps me. Something cheery but not too fast-I save my favourite drum and bass for speed runs now! BBC sounds is great for mixes. I like true pacesetter ones.
That’s a whole load of things, but fundamentally all you’re aiming to do is keep putting one foot in front of the other. Brush off the gremlins by reminding yourself of all the runs you’ve done so far. This is just what’s next.
Both of these comments are really useful. Thank you. I like the idea of ‘having runs in my legs’ and ‘singing along in my head’
Due to everywhere being up and down hill, I’ve been using the downhill parts as a ‘treat’ after running the uphill part. Seems to be helping. If I manage to do the full 20 minutes I will indeed be buzzing.
As others have said, it's not a race. All that's important is that you're moving for twenty minutes at whatever speed. Start slower to conserve your energy.
Don't overthink it. The programme has prepared you for this.
You probably didn't even notice the big jump in running time from 9 minutes per session in week 3 to 16 minutes in week 4.
When I was doing C25K originally, I'd listen to music. Nowadays I mostly listen to spoken word podcasts when running. Silly things usually, like No Such Thing As A Fish or A Problem Squared, or panel games like Lateral,Just A Minute or The Unbelievable Truth.
Thank you. My wife did it several years ago and said in some of her longer runs she had to slow down to almost a walk at some points - she did however get up to running for 40 minutes none stop. Then she got pregnant. I think she will do it again once the little ones are both at school.
I actually feel fresh today as if I could run again but going to let my legs fully recover before the 20 minutes.
Thank you for your support - I’ve got my family encouragement but your kind and honest words go a long way too
Hi Nutandraisin. I posted yesterday about how helpful it is to hear from folk - and here we go again! 👍🏻 There has been some great advice given which I'll follow too, and it's good to hear your thoughts as well - so thanks for the post. So - I did my W5R3 yesterday, and had been looking forward to/dreading it in equal measures! I played music for the first time (R2 playlist) and I do think it helped. It was tough, but I just carried on, and managed it and it felt so good afterwards. I'd also sneaked a peek at the week 6 plan, and the first run should be a doddle - so maybe try to keep that in mind too! 😂 Good luck for tomorrow/Tuesday.
Just did the 20 minutes!!! I thought I’d done my leg in at 12 minutes but kept going whilst listening to some BBC podcast about the history of perfume hahaha. If anyone else comes across this post - 20 minutes is definitely 100% possible. Just keep going!!!! Thank you all for your support :):)
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