Week 5 leap in running

[MelGC25k]

I've just completed wk5:R1 and assumed all the runs this week would be the same, like previous weeks, but run3 is 20 minutes. I don't feel that I can do this, the leap just seems too much! Please share your experiences for encouragement 🏃‍♀️😊

[Hidden]

You will be able to do this. We have all been there and faced down this run. The programme is brilliant. You have done the training and you are ready! Have faith c25k really works

[Katnap Graduate]

Surprisingly easy! Just remember it isn't a race and that many of us (including me) have done this before and many will do it after.

Its bark is worse than its bite!

🐱 Katnap 🐱

[Annieapple Administrator Graduate]

Mel I had to remind myself that I am on this program to run, & not walk, & to embrace the runs rather than fear them. Trust the program...it’s been preparing your body for this moment!

The secret is to take it nice and slowly, very slowly, have some great music to distract negative thoughts. Look around you & take in & enjoy the sights & smells. Keep your body relaxed. You will absolutely do this! 🌷🏃‍♀️

[LeeU Graduate]

Congratulations on getting to week 5! Run 3 of week 5 is mainly a psychological test, the program is preparing your body for running but it can't prepare your head, only you can. When you started the program did you think you'd be running for 5 minutes at a time within 4 weeks?

Just think about it for a minute, your body has no concept of time, your brain has but that's different, you heart beats to supply the oxygen that the muscles need for the effort that is being asked of them, it does this through chemical release, not by time. On run 1 of week 5 you ran for 15 minutes with a 3 minute brisk walk between each 5 minute segment, your heart rate will have stayed elevated for most if not all of those 3 minute brisk walks so in effect your body thinks it ran for 21 minutes.

Change the 20 minutes into songs, an average song is 3 minutes long, so that's just under 7 songs, that's a smaller number and not as scary to the brain, count the songs as you go, ignore time, it's irrelevant for that run.

Sorry to get all dry and technical on you but I did it to highlight why this is a psychological challenge and not really a physical one.

It is still hard but you can do this, just take it slow and steady, you shouldn't be trying to break any land speed records and being overtaken by the odd snail is fine (scared the hell out of me the first time that happened ).

Just breath, belly breathing through your nose if possible, stay relaxed, slow and steady and don't be afraid to slow down a little more if you need to (do a search for Japanese slow running).

[Buddy34 Graduate]

I thought the same as you , like there was a mistake. But don't worry trust the plan. All the runs up until now have prepared you for it. You can do it 😊😊

[IannodaTruffe Mentor]

It is not a leap..........read this healthunlocked.com/couchto5...

If you do a search for W5R3 then you will find loads of nervous posts like yours and twice as many saying they can't believe it but they have just run for 20 minutes.

You can do this.

[Seaside22 Graduate]

Yes, yours is a C25K classic question, but you can definitely do it now. Amazing isn’t it? Let us know how it goes.

[tiggs1 Graduate]

Only 2 weeks ago I had the same doubts but it really is possible and as everyone else has said the plan has prepared you for this. Keep it slow and if need be slow down even more and before you know it Laura will be in your ear telling you that you only have 2 minutes of running left to go!!! At this point when I did my run I burst into tears with the sheer shock that I was actually going to manage to run for 20 minutes so I finished it a blubbering wreck lol.

You can do this.... good luck!

[AndrewMo Graduate]

To add to the previous comments, I was afraid of W5R3 too. Take it your own pace, keep moving, and trust that you've done the preparation for this run in the previous weeks. It does seem to be a big step up, but if you've done the other runs, you can get this one done too.

Completing W5 felt like a massive achievement, and it was. You can do this.

[MelGC25k Graduate]

I did! Slow as a snail but I did it!