Couch to 5k sudden leap of time

[MrsRudderless]

So in week 5 of Couch to 5k, there is a sudden leap from 8 minutes run to 20!!

Then after that it's another week of ten minute runs then up to 28 minutes in week 7.

Gosh. Does that seem feasible and wise so soon?

I really want to do it but I'm an exercise coward!!

It’s fine - you can do it at that stage or if you’re really struggling you can repeat week 4.

Did the 20 minute week 5 run last night
I think if the previous weeks have been within your comfort zone you’ll manage it easily. If not, you can always repeat weeks.

When I did it i did find it a big jump. I flipped the weeks round, iirc, one week is 8 mins x3 to 20. Then it goes to 2x10mins. I did the 2x 10 mins one and gradually upped it a minute each run at a time. Then when I could do 2x15mins I tried the 1x20.

It is a great scheme though. But you do (by then) kind of find/know what your can do.

I was totally blown away when I managed the first 20 minute run. It wasn’t fast or pretty, but I actually found it easier to keep going than psyching myself up to run again after walking.

Nobody was more surprised that I managed it than I was - after the first 5 minute run a couple of weeks previously I stopped and was sick in a bush

It’s fine. Just go for it.

You may need to do more than 1 week of that week though.

But you can definitely do it.

Don't think of it as a jump: think of it as missing one walking stretch. You can do it, honest. And if not, do week 4 again and try again next week.

I agree op. I am about to do run 2 of week 5 and am dreading run3.

Every week I thought I couldn't do it. Every week I ended up doing what was asked somehow. (Apart from one run which I messed up by going too fast.) I started by feeling like I was going to throw up after the 8, minute long runs of week 1, and 6 weeks later I ran for 30 minutes straight.

Good luck and have fun.

Just pace yourself - should be a steady pace, one where you can hold a conversation , and you’ll be fine.

Felt exactly the same as you - my week 5 was two weeks ago and I was genuinely scared at the prospect of the jump.

Did it, no worries. I read up beforehand and the consensus was, at this point you're fit enough but you don't believe you are, so it's about breaking the psychological barrier.

It feels amazing afterwards and getting to 25 mins is then no big deal, because if you've done 20 you can do 25.

Slow down and go for it, you'll surprise yourself!

Great stuff. Thank you very much for all the positive encouragement.

Am very impressed by @amusedbush throwing up in a bush and yet carrying on.

Thank you for the encouragement! I will report back tomorrow.

I thought that at first but you will surprise yourself. Its to make you realise that a lot if it is psychological, and that if you can run 8 minutes, you can run 20!

I couldnt believe it when I did it. I finished the programme last year, I was so proud of myself and then just stopped running all together! Starting again now, on week 2 and finding it hard, can't believe I managed a 30 min run less than a year ago! It truly is a fantastic programme, just keep going! X

Everyone dreads that first 20 minute run! But when you do it (and you will) you'll have such a sense of achievement. I was on such a high afterwards.

It's actually less time from start to finish so you are actually ready! The following week is more of a recovery week so it dials back a little before adding a couple more minutes to the runs until you reach the legendary 30 mins (which probably isn't 5k to the majority of women doing C25k anyway)

It's an amazing feeling completing it.

Other than wk9 run 3, my highlight was the first 8 min run, the longest block of running I had EVER achieved in my 32 years before that point

I did it! Walking home now feeling v pleased with myself. Now i need to stretch my calves!

when it comes to that big leap I repeat the week before much faster, and then do the long stretch week at a much steadier pace.

...I am buggering about in the shed on a cross trainer though so its much easier to watch pace/speed

I just started again this morning...and at W1R1 too...I am a lazy maggot. :o

I think I'm just going to repeat Week 5 Run 1 (5 mins of running) until I can power through that.

I tried to run for 20 minutes. I clearly wasn't ready as I nearly expired!!

You probably need to go slower, honestly my first 20 mins was only just faster than a walk.

Did 28 today bloody exhausted but so pleased with myself.

Well done!! That is amazing. Well done.

You really can do it as long as you don't go too fast. The thought is scary but you've built up enough fitness to do it.

When I first did the long runs, I found the 5-10 minute bit the worst; my legs felt really heavy and I didn't think I could carry on. Then all of a sudden I'd realise that the feeling had gone away, I relaxed into a steady (and very slow) pace and finished the runs fairly easily.

Don't give up. You can do this.

Oh same here. Did it yesterday. 29 mins! I was SLOW and I made sure it was totally flat - I live in a hilly area and thar meant doubling back on myself but who cares.

I half walked twice for about 40 seconds so added a min on the end.

Can't believe I did it and it's half psychological and half just accepting it hurts.

Funnily enough just at the end of my 8 min run a couple of data beforehand the endorphins kicked it and I almost enjoyed it.

With 20 mins running (loose term) I'm back to not enjoying it but I do have a very vague hope that I might actually enjoy it at some point.

I actually started on week 3 as I'm technically fitish from dog walking and riding by running for 90 seconds was more than enough for me so to do 20 mins is a bit of a miracle!

I'm a smoker and have been for 30 years so I'm very surprised I've managed it.

You can do it, just go slower than you think possible and if you can do most of it flat and a bit of it downhill as I did then it gets you over the psychological bit.

The tough bit for me is just before halfway. Once I get to the halfway point I kind of accept I've got this far so I can do the rest.

And thanks! I'm so pleased, it's literally the longest I have EVER run and I've done it well into my 40s.

So I've made it to 28 mins of running. It's not 5kms though. It's like 3.78kms according to my Runkeeper app.

So 5kms would be about 35 minutes of running.

My knees are starting to creak, damn it