W3R1 jump from 90 sec to 3 min??

[Caziz51]

I found this quite tough, had initially thought it would be 2 mins after 90 secs. Did anyone else find it tough. I found the tip about the hedge and other person's head helpful. I used to run 3/4 times a week but stopped for knee injury and haven't run(jogged) for over 4 years. My problem was always going off too fast -any tips please

[Filou1uk]

Yes, I also found the jump to 3 minutes a bit harsh. I have completed W3 R3 this morning, the hedge tip is good and like you, I used to run too fast so ran out of steam but now as soon as I start running, I keep telling to myself it’s a light jog, keep at same pace and you will be fine. My run this morning was rather easy amid rain and wind ! Think I found running first thing in morning may be better for me

[Caziz51 Graduate in reply to Filou1uk]

Thanks yes I think morning suits me better as well.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Caziz51 Graduate in reply to IannodaTruffe]

Thank you -Yes just read essential reading -should have read that b4!!! I will try that sentence thanks for tip.

[Helm108 Graduate]

I'm currently on Week 9... and yes I found it tough! I even remember being anxious about the jump from 60 seconds to 90 seconds, which now is unthinkable, but at the time was very real.

In short, yes each of the increases are daunting, but they have been designed to be achievable, and they do get easier, I promise. The plan is magic.

[John_W Graduate Ambassador]

Week 1 = 8 minutes of running (8x 1 minute) - 3 times a week

Week 2 = 9 minutes of running (6x 90 seconds)

Week 3 = 9 minutes of running (2x 3 minutes, 2x 90 secs)

If you start looking at the total amount of minutes you run for then it should help you mentally.

As for going off too fast... that is always a problem for beginners with C25K and a reason why many get discouraged and then give up. It was too difficult because they were going too fast and didn't realise it.

The trick is to go SLOWLY - really really slowly. Jogging, not running. Jogging should look and feel easy - you can talk comfortably, breath easily and feel like almost no effort at all.

Like this:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[Caziz51 Graduate in reply to John_W]

Yes just watched that video great help. I can remember in my old running days, passing a guy jogging like that and he always passed me at a later stretch when I had run out of steam and started to walk -thank you