W3R1 in the bag!

[Tilly444]

Just done run 1 of wk3 and can’t believe I managed to jog for 3 minutes!!! Just wanted to check speeds. I’m running on a treadmill. Brisk walk is set at 3.7mph and jog 5.2. I was doing slightly faster jog but didn't think I’d manage the 3 minutes so slowed it down slightly. Are these speeds okay? 😀

[Buddy34 Graduate]

If you are finding that you can run without getting out of breath then your speeds are ok if you start to struggle slow down some more. Well done you 😊

[IannodaTruffe Mentor]

Well done.

You need to be able to speak aloud clear ungasping sentences as you run, as described in the guide to the plan healthunlocked.com/couchto5...

[LeeU Graduate]

Ignore the 5k part for now, just focus on finishing the runs at a comfortable pace. The program, the program could also be called couch to 20 minutes too.

I was worried about hitting the 5k mark the first time I started the program in 2017, to do that you must hit a constant 10kph on a treadmill, that is all when and good if you can do that but only about 10% of people do.

It isn't a problem, run at your own pace, one where you can hold a conversation easily and you'll be fine, aim to complete all the runs and you will be surprised by what you can, and will, achieve.

Here's the secrets to completing the program, slow and steady (sounds stupidly easy but it will keep you injury free too), trust the program and lastly, the most important one, believe in yourself.