ANY tips for week 5 run 3 ???

[Viraniparvez]

I m going to run week 5 run 3 tomorrow morning

Anyone any tips / advice ,/ suggestions

Please.......

Thanks

PV

[IronMatt Graduate]

Ah, the Dreaded Week 5 Run 3!

I strongly suspect that this run, along with Week 9 Run 3 and Week 1 Run 1, gets more posts than any other. I actually joined this form in 2012 specifically to ask the same question as you are doing now.

If you want to see the advice others gave me at the time, you can check out the replies here:

healthunlocked.com/couchto5...?

Personally, my advice is this:

1) Just do it. Seriously - you might think you can't, but trust in the Couch-to-5K programme. It's having you do this now because you really are ready for it.

2) Don't try to go to fast. Remember, it's just a light jog. ;-D Really, do pace yourself and you should be fine. Don't try to go too quickly. Right now it's all about building endurance. Speed will come later.

3) Plan something nice for yourself for afterwards to celebrate. Because, believe you me, you will be CHUFFED (and relieved) when it is over. Once you can make it to 20 minutes, you finally believe you can make it to 30. And that doesn't stop when the plan ends -- I just ran for over 100 minutes yesterday as I train myself back up for my next half-marathon!

Good luck... and happy running!

[gracecassar Graduate]

Hi. I have been there twice already as ever time I stop for the three months around Christmas then I start again, right from the beginning. Just do not repeat for the first three weeks. If I can do it so can you. Just take it easy. The first couple of minutes are always the worse. Just start with a light jog. Speed comes later. And anyway, who is timing you. Just enjoy it and be proud of yourself. Go go go.

[caj62 Graduate]

Slow and steady and don't panic. If you have got this far through the plan you will be able to do it. You are better prepared than you think you are. Celebrate when you have done it! Good luck x

[Evelyn99 Graduate]

Hi! Well done for getting to week 5! My tip would be to slow right down, it doesn't matter what distance you cover, the aim is to keep going, once you get this one under your belt you will fell fantastic!

[Andreagetfit1]

Think IronMatt said it all, but you will be fine! I posed the same question and got loads of helpful advice, one that stood out for me was the lady who said she asks herself 'do my legs hurt - no! Can I breathe - Yes!' and to just keep going, one foot in front of the other. You can do it, the programme is fantastic and all the work you have done in previous weeks will make it possible. I changed to a different running venue, found a nice a park and psychologically that helped too. Good luck xxx

[IannodaTruffe Mentor]

The advice that we give you, Viraniparvez, is different to that for the average C25ker. You know that you can run for 20 minutes, having already run much further, so I would concentrate on trying to find a sustainable pace that will push you to maintain for the whole run. If you continue to work through the programme, it will develop your cardiovascular system and musculature in the gentle way that it is designed to do, but you will not have the same satisfaction of running the 25, 28 and 30 minute for the first time as others, because you have already done those times, so you may relish the challenge of trying to increase your pace, run by run. Just be careful that you don't overdo it. You are obviously fit, but pushing too hard before your body has developed to cope with these new strains, could lead to injury.

Good luck.

[Viraniparvez Graduate]

Thank you friends

These really motivated me

I will sure go for it

Morning awaited

[Hidden]

You are no different to so many others, myself included. We were all nervous about this run. But trust the podcast and believe in yourself and you will do it. All your training as got you ready for it.

When you finish the run you will be chuffed to bits with yourself. As Laura would say, Go for it. You can do it.

[IannodaTruffe Mentor in reply to Hidden]

Actually Viraniparvez is quite different to most C25kers, in that he has already run 6.5k in 48 minutes, so is aware that he can do the distance and at a respectable pace, before he even started C25k as a plan.

[Viraniparvez Graduate in reply to IannodaTruffe]

IannodaTruffe. Your words really motivate me

I feel like some one is out who trust my skills and I have to keep it up

Hope I will be able to get it

Thanks once again

[poppypug Graduate in reply to Viraniparvez]

Aw how lovely. What a nice post and yes you are quite correct . Iannoda is a world champion in motivating us and this forum is a lot richer for his presence .

Good Luck for tomorrow Virani, we are all behind you , YOU CAN DO IT ! XX

[Viraniparvez Graduate]

Just 9 more hours left

Waiting for morning

With all the positive vibes and attitude to complete 20 minutes of continues run

Good night

Sweet dream

Keep going

[Colin-H Graduate]

It's all in your head, you can do it. I've done it 3 times after laying off running for a while, just relax find a good pace / rhythm and go with it. At the end you will be so pleased with yourself and wonder what all the fuss was about.