C25k Wk5 WTAF?!?

Just to echo what others have said. You don't need to run fast, you just need to keep running. Your brain gives up waaaaaay before your body, and if you find yourself thinking "I can't, I just can't do it" ask yourself "but what if I could?" You will be incredibly proud of your achievement once you've done it.

Ah, I remember this! It is all about mental strength - physically, you have run this distance, just with breaks. My recommendation would be to not think "omg i have to run for 20 minutes". Just start running and keep going for as long as you can manage - have some good music and the BBC app gives regular encouragement. Don't be disheartened if you stop before 20 minutes, you will still have run longer in one stretch than before, so take that as a success!

My first time, I managed 12 minutes. Gave it another go a couple of days later on a flat route and managed the 20.

It then goes back to intervals but with longer durations to build you up to running further.

Did w5r1 on Monday, going to five run 2 ago tomorrow 💪🏾

well, i'm going to start again, tomorrow when it cools down, this will be the 8th? time never even got to the 5mins but this time!

I started C25k on week 3 as I have run for years but an injury has had me out for a good few weeks so I thought I'd give this a go to ease me and my foot back in. I did weeks 5 run 2 this morning and found it fine but did look at run 3 and think "crikey"! Although I am not a new runner (have run 2 half marathons in the past) I have always struggled to run for any length of time without stopping. I think 1-1.5 miles at a time is my comfort zone, which is about 10-15 mins of running for me so friday's run is going to be a challenge even for me!

C25K starts off as a walk with occasional running. As you get into it you have to mentally adapt as it becomes a run with occasional walks, then just a run.

If you fail to do the full 20 minutes take a note of how long you went for. Then repeat the run in a few days and try to beat your last time. As long as you're improving don't worry. You'll get there.

Good luck.

I graduated a couple of weeks ago, and the first run I did on week 1 was so hard, I could barely do it at all.

Now I can do 5K. It takes me 40 minutes rather than 30 but it feels amazing that it's me doing it.

I have just done the 20 mins.
I was dreading it and really didn't think I would do it but I did!
I jogged slowly and I struggled at 12 mins but I kept going and I done it and what a feeling to was afterwards.
It really is all mental.

Week 4 Run 2 today after a weekend off and it was hard. I struggled even with the 3 min run today and walked for 10 seconds a few times in the 5 min sections. I've managed every run before today. It is humid here today though so I'm blaming that and the next one will be easier!!

I've done Wk 5 R1 today, and am not looking forward to the rest of the week! However, I have done this before, several years ago, but more slowly.

As I run on a treadmill, I like to stick to the same (slow) speed. So I'm walking at 5kph and "running" at 7kph, which is probably walking pace. But last time I did it, I was only running at 6kph, so this time feels much harder. I don't want to give in and go more slowly, but may have to in the next two runs. If I do, then I may repeat the week, trying it at the faster speed next week.

Does anyone else run on a treadmill? I'm just too self conscious to run outside, mainly due to flab and no decent running gear!

I’ve just completed it and like you all said, it’s actually such an amazing feeling!! Can’t believe I just jogged for 20mins and enjoyed it for the most part. Started to feel it in the last 5 minutes but just kept going. Someone mentioned before it’s just the length of 5 good songs and that really helped, made me not look at the timer either!

Wk 5 R3 blew my mind when I did it. You’ll feel amazing afterwards. I can only echo what others have said. Trust the programme. MissOrMs - go for it! Don’t expect Wk6 to be easier, but you’ll be ready for that too as the 20 min run will prove to you that C25K really does work.

Yup. Everyone has the same reaction. You CAN do it. Its actually easier than the bastard repeat 8 minute ones as you go very slowly and just keep going. No stopping and starting.

I’m about to do the 20min run today eeeeek!! I’ve been thinking about it all week but feeling determined to get through it. @SouthernComforts I find it hard to slow down too, going to have to work on it today!!

Believe me, there is a point where it is harder to stop and start again, than to keep running.
This is that point!
Trust the programme and trust yourself.

Well done! It is absolutely about training your brain. I have used what I learned during that in other areas of my life, found it so helpful.

I did the full 20 min run yesterday!!! I stopped briefly to take my jacket off but other than that I jogged the whole thing. I have Michael Johnson on my app and half way through he said you are fit enough to do the run, you just need to train your brain to believe it too and that really helped me push on. I also bought some proper running trainers and wore them yesterday and they really helped too

Don’t be scared. The programme works. Take it slow and steady. You can do it.

Oh no! I did wk4, day3 yesterday too, and hadn’t looked at next week, so now I’m scared!

I’ve done the programme before, but not on my own, so last time I had a friend to moan with/push me onwards. I know we’ll be ok, but also arrrrgggghhhhh!

Good luck

Eek I'm on week 4 run 2 today. 5 minutes felt like a big jump!

I find slowing down hard too, like I have to really think about putting one foot in front of the other, but if I speed up I tire out

I fail at week five every time I try and do the app, I just can't make that leap my shin splints go mad and it just seems too big a jump.
I sincerely hope you try and you find it not as hard as you think but if you don't manage it know you're not alone

This is where I gave up don’t be me!

You can do it!! Get yourself a good playlist on the go, don't look at the time too much, lace yourself well, take it slow and go for it!

Week 5 run 3 is completely about mental strength - you've already run that distance and you've been prepared really well. Just run really slowly, much slower than you think you should and just keep going. Once you've done it you've more or less completed the whole programme