Started the plan from the beginning after a 10 month hiatus. Tomorrow I am due to do my first 20 min run and terrified! I have moved to a new area which is quite hilly, the hills zap my energy really quickly and make me very out of breath, my Fitbit said I was 172bpm (peak) but I am running really slowly. I have found that I have more energy running first thing before eating, just a coffee beforehand. Does anyone have any tips to help please?
Zoe
Welcome to the forum and well done on your progress.
If you are out of breath, 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.
In respect of W5 this breakdown may help allay your fears healthunlocked.com/couchto5...
Relax and enjoy your journey.
Thank you so much for this info!! I will give it a go 😃
Hi Zoe. You have nothing to fear. I read the link Iannoda Truffe posted in his reply many many times and it gave me the boost I needed. I encourage you to read his reply and the links. You have that fantastic feeling to look forward to when you complete it. Best of luck but I doubt you really need luck.
Thank you so much for replying! It’s mind over matter ☺️
Hiya. I really didn’t think I’d be able to do the 20 minute run but I did. Reminding myself of the other people who’ve managed it helps a lot. It’s quite hilly here too but I try to walk going uphill and fun down and on the flat. Not sure if this is cheating but working so far and I did run uphill for a while today. Good luck with your next run and remember that a lot of this is in your thinking habits!
Run not fun ( though it is more fun running downhill!)
Haha, totally agree!! Thanks for relying
Replying even!! Lol
I also am surrounded by hills and beautiful as it is, it’s not great for this programme. I use the first big uphill as a long walking warm up, it’s a 15 min, 1.5km walk, my heart rate is already up by the time I reach the top but I then take a couple of mins to do a bit of stretching and allow my heart rate to come down a little and then I do my run on an area that is not too steep and use the long downhill as my cool down. The 20 min run is definitely more of a mental challenge than a physical one. Break it down into chunks in your head, it’s just 4 x 5 min runs back to back. If you listen to music on your runs it’s also around 7 songs worth so put your faves in a playlist to help distract you. You can absolutely do this ♥️
The oft repeated mantra here about running slow enough is good advice. I also find that when you have been running for 5-10 minutes, the body seems to have adapted and heart rate settles a bit. The hills would be bad news to me. I run on a “level” playing field to illuminate the hill problem, although the slight slope combines with the wind some days to make that leg harder. The benefit of a level site is of greater benefit to me than the boredom of three laps of the field. With music and the distant fellowship of other runners, boredom actually isn’t a factor.
I don’t know if you can find a flatter location but good luck anyway, and go with the conversational pace (something you won’t have heard! 😂)
Thank you for the tip! It sounds sensible to find a flatter place and do it there I think ☺️
There is nothing to be terrified about run 3 of week 5, the program has prepared you for it, I am sure when you started running you wanted to run for more than 5 or 10 minutes, I think by starting C25K with run 1 of week 1 you eventually wanted to run for at least 30 minutes or run a 5K, so run 3 of week 5 is the start of your longer runs, take it slow and steady, once you have completed it you will be very proud of yourself and know that you can run for 30 minutes in a few weeks time when you run the 3/30 minute runs of week 9. 😊 🏃🏾
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