W5R2 completed but R 3......

[unfit]

I can not believe I have just done two 8 min runs, although the 5 min walk Inbetween helped a lot. I was certainly glad to hear Laura's voice telling me I had just one minute left to go. That spurred me on to go just a little faster. However I think the next run is really going to be a mental challenge. If I think about it I was ready to stop after 8 mins and next time I won't be even half way through. That's a big increase in one go. How do you overcome that mental hurdle?

[sfb350 Graduate]

You start off a bit slower than usual - try and judge a comfortable pace that you can maintain for the longer period. Don't be afraid to slow down if you start to worry you can't maintain the pace - if you slow down more than necessary you can always chuck in a fast finish (and that feels good!). Start off cautiously....don't think about speed and distance, you just need to concentrate on being able to run for the full 20 minutes.

I think W5R3 was my favourite - I knew when I started that I would be able to finish and I think I ran an extra 5 minutes. Trust the program - if you have learned a bit about pacing yourself you should be able to manage, and enjoy, the W5R3 run. Good luck

[Alaiyo Graduate]

That first 20 minute run can be scary. I was nervous for days before, all the way up to and including the warm-up. But once I started, I found it was totally do-able. Like sfb350 says, take it nice and easy. Anything faster than a walk counts, so go slow. You will totally amaze yourself.

As for keeping the nervousness under control, here is what I did:

1) Remind myself I have nothing to lose. "I bet I can do it!" But if I don't, no biggie, I will try again in another couple of days. - Knowing the worst-case scenario isn't unmanageable helps me all the time.

2) Deep breaths. When I get all nervous and jittery (days early, right before or during the run), I take really, really deep breaths. If not running at the time, try to breath in, hold a few seconds, breath out slowly. Repeat 5-10 times. It really works.

3) Visualize success. I imagined myself finishing the run and feeling great. I pictured my route and my favorite parts of it. I thought about who I would tell about my accomplishment, and how great it would feel.

Good luck! I believe in you.

[unfit Graduate]

Thanks for your comments. Positive thinking is the way forward. If I go much slower I'll be going backwards lol.

[Hidden]

I had exactly the same worry as you, and was terrified about the jump from 8 to 20 mins!! I agree with previous posters, start really, really slowly and don't push yourself too much. You already know you can make at least 8 mins so concentrate on getting to that first ten first. Honestly, after that it gets a bit easier because you know that every step you take you are counting down to making it! And once Laura says you've done 15 you know you are so close that you don't want to give up.

Just take it really slowly, constantly check yourself for speed and slow down if you need to. Good luck, you can do it! It is an amazing feeling when you are done!