Those of you who have done Week 5, how did you get on....

[Fingalo]

...with the step up between the second run (two eight minute runs) to the third run of a straight 20 minutes?

[Cazvs Graduate]

I'm guessing you mean week 5? I just did it last week. I was totally bricking it but also looking forward to the challenge of the 20 min run- it seems like such a massive leap, doesn't it? Anyway, I went and made sure I kept a really steady pace.

The first 5-10 mins were by far the worst, when the prompt came in to tell me I was halfway I felt like screaming 'noooo, I must be further along than that!'.

But the second half was really easy. I think once you find your rhythm you will be OK. At the end I felt like I could've kept going for another couple of minutes but I did my cool down walk and treated myself to a cooked breakfast.

It's harder overcoming the mental barriers than it is the physical ones. Physically you can do it, you've been building up to it for 5 weeks now. But you have to believe you can do it! Go for it

[Fingalo Graduate]

Ha!

I'm clearly so scared my subconscious wouldn't even allow me to mention the Week number.... Corrected now.

Cheers Cazvs, Weak 4 (as I called it at the end of Week 3) has hammered home to me how much your frame of mind can help. I used some mental tricks to get me through it when I failed at my first attempt, this question is designed to help me gather some mental armour to do the same with this Week.

[PeaBea Graduate]

I agree with Cazvs in that I found it a struggle but around the halfway mark it finally dawned on me that it was pushing myself that would get me through to the end. This was true for me from that point forward ie I have just completed w8r1 which is 28 minutes and the halfway mark is what I focus on achieving because after that point I know I can do the second half albeit slowly. W5r3 is, I think, the key milestone of the programme because when you complete that 20 minute non-stop run you have the confidence in your ability to actually see this through to the end. Good luck.

[Fingalo Graduate in reply to PeaBea]

Cheers Peabs. One thing I've picked up from here is that instead of seeing it as a 12 minute jump from 8 to 20 minutes (which I had been) view it as a 4 minute jump from the 16 minutes of run 2 to 20 minutes.

[Cazvs Graduate in reply to PeaBea]

Yes, absolutely, it is a huge turning point. I remember doing the 8 mins and thinking 'well this is fine, but it's nowhere near the 30 mins that I'll be doing in only 4 weeks'. It is a massive boost doing the 20 mins, you'll be able to see the finish in sight. Don't think on it too much, you honestly can do it

[Anniemurph Graduate]

Hi Fingalo, I failed completely the first time I tried - I don't think I even got to 10 minutes. Second time through was fine - I never quite worked out what I'd done, I was just pleased I managed to get through it!

Even now, I hit a mental wall at around 8 - 10 minutes and am convinced that I can't possibly run any more. However, I also now realise that things seem to settle down a bit at around 15 minutes and I can carry on after all

All the best for when you try it - let us know how it goes.

[gdeann Graduate in reply to Anniemurph]

I'm the same way Annie! I hate the first 10-12 minutes of every run...then I seem to find my groove. Gayle

[Anniemurph Graduate in reply to gdeann]

Isn't it odd, Gayle - it's as though my whole body is in total denial, and then gives in to my mind which is saying, 'We've done this before, so we can do it.' Body just grumbles and goes, 'oh, okay then, if I must!'

[gdeann Graduate]

As the others have mentioned, it is more mental now then physical. Your body is ready as long as your mind is willing. You have prepared by completing every run up to the "dreaded 20", you can do this! I find the second half of a run goes quicker then the first half, so for me, once I know I'm at half-way, I tell myself I can continue on. I also found once I started the longer runs, I liked them so much more then the run/walk sessions. Believe in yourself and go slow...pace yourself. You will feel such a sense of achievement when you hit that 20 minute mark!! Gayle

[Fingalo Graduate]

Cheers guys. I look forward to the first time I feel better in the second half of a run. And I agree that once I've nailed that first 20 minuter it will be a major breakthrough to the end of the programme.

Once I've nailed it....

[WepreRunner Graduate]

I've just completed W5 R1, so I can see the dreaded 20 looming too!

[BettyJane Graduate]

Fingalo, trust in the programme, trust in Laura, you can do it. I can't wait to read your post w5r3 blog.

[Fingalo Graduate in reply to BettyJane]

Thanks Betty. Post w5r3?

It may well be post umous.....

[Wybrook Graduate]

It really is all in your head, physically I recovered more quickly from the 20 mins than some of the earlier weeks.

[Hidden]

Hi there - as in my recent post I really enjoyed the 20 minuter - I am not saying I found it easy but did kind of enjoy it! I got thru it by telling myself I knew I could do 8 mins - then I "only" had to add 2 mins on and I was on the homeward straight! Then I just had to "get home"!!

You really CAN do it - amazing as that may sound! Good luck - when do you go?

[Fingalo Graduate in reply to Hidden]

Cheers Blackdog, I'm building myself up a wee bit early because I made the mistake of checking further ahead than was healthy. I finish Week 4 tomorrow and will begin Week 5 on Saturday. I'm quite confident about the first run and think that will push me to achieve run two, however when I saw that 20 minute run I thought there's no way I can do that so soon.

I then decided to work on my thinking about it, hence the question. I'm hopeful the first two runs will add to the mental work I'm doing here.

[Rollertoaster Graduate]

Take it nice and slow and you'll do it no worries! I recall going so slowly that I struggled to overtake an elderly man walking an overweight elderly Jack Russell! That's the kinda slow I'm talking about

Seriously though, it's all about endurance over speed, this one. Once you come through it you will feel amazing!

[Fingalo Graduate]

Funny you should say that Roller as I had thought I'd been taking it quite handy throughout the programme, however I'm now thinking I may have either started it running too fast or more likely, increased my speed unknowingly as I progressed.

I'll take care to be conscious of it during the two build up runs to the biggie, just to check if I've a gear or two to go down.

Thanks.

[greenlegs Graduate]

What a helpful thread. It's really made me see 5/3 in a different light - I don't expect it to be remotely easy, but I now feel it is not beyond possible, provided I don't rush, and I keep my mind under control.

Mind control is what this is all about. I was in a meeting earlier this week, and had one of those moments (maybe just me?) where I wanted to escape! - I *really* wanted to get out and get some air - but I suddenly realised I could just relax instead, and let the feeling go, like I've done when the running got tough. And it worked. Running really has made me more relaxed - or rather, it's made me realise that I'm more in control of myself than I'd thought.

(Of course, for 'running' read 'very slow jogging' - but it's running for me.)

[Rollertoaster Graduate in reply to greenlegs]

Totally! That is exactly it. Also I completely understand the meeting bit too. I have been banging on about this in a few threads, about how running has helped me mentally approach things in other areas in a better way and take more control. Running has helped immensely!

[Fingalo Graduate]

After my run this morning, I've learned I'd be better off running to my own tunes. Therefore as this will be a non stop 20 minutes, I'm going to make up a playlist that long, as I've realised I won't need the time splits from Laura because I'll know what songs come where in the list and can guage where I am from that.

Thanks again for all the feedback.

[GoldenOldy]

You will do it. It is definitely mind over matter. The programme has built up the body to be ready for it. You are doing the right things thinking it through with your own playlist.

You will feel brilliant when you've done it. Good luck and keep smiling.

[Fingalo Graduate in reply to GoldenOldy]

Thanks.

I reckon I may well have to go for a pint or several on the day I crack it.

[Treborstone Graduate]

Without a doubt the first 20 min run is a significant challenge, If you have completed the other runs leading up to it, your body will be able to do it, so all you need to crack is the mental side. Personally I eventually reasoned that instead of a jump from 8 to 20 mins it was really only a jump from 16 to 20 mins, all of a sudden its not such a mountain.

I am sure you will crack it and feel great afterwards, For me it was the point where I knew I would be able to finish the plan. it was just a matter of time from then on.

Good Luck.

[Fingalo Graduate]

I've said almost the very same on this thread as you said in this post, mainly garnered from what I've picked up on the site. I suspect the idea about seeing it as only a four minute jump must have come from another post of yours.

Now all I have to do is give some thought to my 20 minute playlist, although anyone who's read my blog will guess what I intend to punctuate it with.

Thanks Trebor.

[Lifebeginsat40]

I would also try and schedule it for a day where you are not working or busy and can start the run refreshed and in the correct frame of mind.