How do people do this???

Sandie is 4 weeks into her Couch to 5K training program and is struggling to keep up, with Week 5 coming up she is going to have to run 4 minutes without stopping.

She’s been so determined to go all the way, but right now, she is starting to have second thoughts, she is losing her confidence and if something doesn’t happen soon she may just throw in the towel.

If you’re new to running, you will find that some weeks are harder than others, but don’t give up just yet…

If you are struggling, get some help!

Sandie picks up the phone and calls her good friend Bill. “He’ll know what to do, he’s done this before”

Bill lives just a few doors down and has been a runner for the last 15 years. Like Sandie, Bill wanted to try running, he started out with the Couch to 5K training program when it first came out, and he hasn’t looked back since. He’s in his early sixties, he’s as fit as a fiddle, and when it comes to running, he always has the right advice.

Bill meets Sandie the following day and takes her through a few helpful strategies that that he used when he was having the same struggle many years ago…

First of all I want you to put this up on your wall.

 And then I want you to read this, it’s a list of simple tips that I put together to help you to increase your distance.

 Prepare your body for a longer run

Give your body a good chance to get nice and warm before you set out on your run. Spend at least 5 minutes warming up before you go running by going for a good brisk walk to get the leg muscles warm and the blood circulating.

For example, try and find the best starting point for your training that allows you a 5 min warm-up walk, it could be a simple as walking to the end of your street or your first lap around the park.

Set out at the right pace from the outset

“Slow down, you move too fast”, do you remember that catchy little tune by Simon and Garfunkel?

Make it your MOTTO, you need to pace yourself from the outset. This is a real trap for young players and has seen so many beginners drop out before reaching their goals.

This might sound a little weird, but you need to be able to talk while you run, for example, can you have a conversation comfortably while you are running?

I know what you’re thinking; if you’re out there running by yourself you just don’t have anyone to talk to.

Try talking to yourself, you’ll see.

If you can’t speak comfortably without gasping for air, y o u   n e e d   t o   s l o w   d o w n !

Aim a little further

Do you have a spot where you always “give up”?

Aim to run just that little bit further the next time, it doesn’t have to be much at all, it could just be another 10 – 20 yards, but even just a few extra yards each time is an increase from your last run.

For example, you can use such things as power poles, driveways or street signs as a running landmark; you aim to increase your distance by running to the next landmark each time you run. At the end of each run, set your next landmark, and that’s your goal for your next run…

This simple little method helps to train your mind to accept that you can do more, you start seeing and believing that it is possible, and when you start believing that it’s possible that’s when the magic starts to happen.

Set yourself small and obtainable goals…

Break your distance with a Walk Break

If you’re following the Couch to 5k Training program you’ll already know this one.

You simply break up your run with some well-placed walk breaks and over time, as you build your up you’re fitness, the walk breaks become less and your run sessions increase.

With your walk breaks, you really want to make them count, so make sure you have a good strong, brisk walk with your arms pumping that will keep your heart rate elevated which helps to make the transition back to running easier.

Make it an adventure

Take a bit of extra time to work out where you are going to run. There’s nothing like trying a new route to make your run more exciting. If there is a particular neighbourhood that you really enjoy, make that part of your run.

Running outdoors, getting some fresh air, taking in some new sights and smells is a great way to take your mind off the “how much further do I have to run” mentality.

You might even find that you enjoy it…

Catch up with some friends

Why not, who said running had to be a “loners” sport. Make a few calls and see who you can get to go running with you.

Better still, join a running club, it’s a great way to make some new friends. Running with a group of people or running buddies is one of the most effective ways of increasing your distance, it really does work.

For example, having other runners around and engaging in conversation helps to take your mind off your running.

There’s also the motivation that you get from the other runners and that REALLY does help you to take move to the next level.

You’ll find the “one on one” support and encouragement you get from your running buddies will lift you, inspire you and push you in a way that you would struggle to do on your own.

This one works, guaranteed…

Need some inspiration?

Here are a few little quotes to get you inspired…

“You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face” – Gatorade

“Anybody running beats anybody walking, and anybody walking beats anybody sitting” –

Tom Bunk

“Run if you can, walk if you must, crawl if you have to, but don’t give up” – Dean Karnazes

Now the good news is that Sandie took Bill’s advice, she made it to Week 5, and now she’s even more motivated than ever before.

So if you are looking to increase your distance and build up your endurance, why not give it a go, you’ll be surprised at what your body can do; more often than not, it’s your mind that’s telling you to stop.

Believe in yourself and you will break through this barrier, remember you’re first day, and all the obstacles you had to overcome.

You did it back then; you can do it again now…

Now before you go; there are 2 things that I want you to do…

Thing 1

Pick just one of these methods that you want to try and put it to the test…

Thing 2

After you’ve tried it, tell me how you went below, I want to see how you went, which method works best for you?

Or better still, what have you done to get yourself to the next level?

Here are your 3 x 29 minute workouts for Week 9

Workout 1

29 min JOG

CLICK HERE for more training details for Workout 1

Workout 2

29 min JOG

CLICK HERE for more training details for Workout 2

Workout 3

30 min JOG

CLICK HERE for more training details for Workout 3

Note:

Before each workout, make sure you warm-up with a brisk 5 minute walk

After each workout, make sure you cool down with a slow 5 minute walk

Click Here for more information on Couch to 5k 

Here are your 3 x 28 minute workouts for Week 8

Workout 1

27 min JOG

CLICK HERE for more training details for Workout 1

Workout 2

28 min JOG

CLICK HERE for more training details for Workout 2

Workout 3

28 min JOG

CLICK HERE for more training details for Workout 3

Note:

Before each workout, make sure you warm-up with a brisk 5 minute walk

After each workout, make sure you cool down with a slow 5 minute walk

Click Here for more information on Couch to 5k 

Here are your 3 x 25 minute workouts for Week 7

Workout 1

12 min JOG / 1 min WALK / 12 min JOG

CLICK HERE for more training details for Workout 1

Workout 2

25 min JOG

CLICK HERE for more training details for Workout 2

Workout 3

25 min JOG

CLICK HERE for more training details for Workout 3

Note:

Before each workout, make sure you warm-up with a brisk 5 minute walk

After each workout, make sure you cool down with a slow 5 minute walk

Click Here for more information on Couch to 5k 

Here are your 3 x 23 minute workouts for Week 6

Workout 1

3 min JOG / 1 min WALK x 3 times

followed by

5 min JOG / 1 min WALK / 5 min JOG

CLICK HERE for more training details for Workout 1

Workout 2

3 min JOG / 1 min WALK x 3 times

followed by

5 min JOG / 1 min WALK / 5 min JOG

CLICK HERE for more training details for Workout 2

Workout 3

3 min JOG / 1 min WALK x 3 times

followed by

10 min JOG

CLICK HERE for more training details for Workout 3

Note:

Before each workout, make sure you warm-up with a brisk 5 minute walk

After each workout, make sure you cool down with a slow 5 minute walk

Click Here for more information on Couch to 5k 

Here are your 3 x 24 minute workouts for Week 5

Workout 1

2 min JOG / 1 min WALK x 3 times

followed by

4 min JOG / 1 min WALK x 3 times

CLICK HERE for more training details for Workout 1

Workout 2

2 min JOG / 1 min WALK x 3 times

followed by

4 min JOG / 1 min WALK x 3 times

CLICK HERE for more training details for Workout 2

Workout 3

2 min JOG / 1 min WALK x 3 times

followed by

4 min JOG / 1 min WALK x 3 times

CLICK HERE for more training details for Workout 3

Note:

Before each workout, make sure you warm-up with a brisk 5 minute walk

After each workout, make sure you cool down with a slow 5 minute walk

Click Here for more information on Couch to 5k

Here are your 3 x 22.5 minute workouts for Week 4 

Workout 1

2 min JOG / 1 min WALK x 3 times

followed by

3 min JOG / 1 1/2 min WALK x 3 times

CLICK HERE for more training details for Workout 1

Workout 2

2 min JOG / 1 min WALK x 3 times

followed by

3 min JOG / 1 1/2 min WALK x 3 times

CLICK HERE for more training details for Workout 2

Workout 3

2 min JOG / 1 min WALK x 3 times

followed by

3 min JOG / 1 1/2 min WALK x 3 times

CLICK HERE for more training details for Workout 3

Note:

Before each workout, make sure you warm-up with a brisk 5 minute walk

After each workout, make sure you cool down with a slow 5 minute walk

Click Here for more information on Couch to 5k 

Here are your 3 x 21 minute workouts for Week 3

Workout 1

1 min JOG / 1 ½ min WALK x 2 times

followed by

2 min JOG / 2 min WALK x 4 times

CLICK HERE for more training details for Workout 1

Workout 2

1 min JOG / 1 ½ min WALK x 2 times

followed by

2 min JOG / 2 min WALK x 4 times

CLICK HERE for more training details for Workout 2

Workout 3

1 min JOG / 1 ½ min WALK x 2 times

followed by

2 min JOG / 2 min WALK x 4 times

CLICK HERE for more training details for Workout 3

Note:

Before each workout, make sure you warm-up with a brisk 5 minute walk

After each workout, make sure you cool down with a slow 5 minute walk

Click Here for more information on Couch to 5k 

Here are your 3 x 21 minute workouts for Week 2

Workout 1

1 min JOG / 2 min WALK x 7 times

CLICK HERE for more training details for Workout 1

Workout 2

1 min JOG / 2 min WALK x 7 times

CLICK HERE for more training details for Workout 2

Workout 3

1 min JOG / 2 min WALK x 7 times

CLICK HERE for more training details for Workout 3

Note:

Before each workout, make sure you warm-up with a brisk 5 minute walk

After each workout, make sure you cool down with a slow 5 minute walk

Click Here for more information on Couch to 5k

After you complete your last workout for the week, it’s a good time to assess your progress and work out if you are confident to move onto to the next week of training.

• W1D3 down, think I might repeat a couple of the W1 intervals before moving up to W2 – anyone else doing/done the same? 

• I have started a couple times, but can’t seem to do 3 times in 1 week….how do you figure out when to move on to week 2??? 

• I will be repeating Week 1 this week. I did “ok” last week but feel I need to repeat.

Getting through Week 1 is a great achievement and something that you can be proud of, so make sure you tell someone just what you have achieved this week.

• It went well. I was very proud to have finished feeling like I had a really good workout, but not completely worn out! 

• I’ve only been at C25k for 5 days now. I completed W1D3 this morning. Even after only one week, I’m starting to feel better. 

It’s not too soon to start thinking about registering for your first 5K run either.

• I’m in! Just looking up events to motivate me and found this thread. Aiming for a 5K in April, and maybe a fun 5K “boot camp” obstacle course event in March, Glad to find you all!

Don’t be surprised if you have made some good progress

• Did W1D3 this morning. I actually think it was a tiny bit easier. A few of the times, I ran more than 60 sec. On Day 1, I was lucky to make the 60 seconds. I ran a little bit faster and walked a little bit faster. So, I am making progress. Is it my imagination, or do my legs really feel stronger? 

• Drum roll please…..this evening I did W1D3….finished with a bang! Loved it, Loved it, Loved it! I’m actually keeping up with the distance too. So in 30 min I went about 1.5 miles. But, I deicded to keep going for another 1.5 miles….some jogging, some walking. All in all I went 3 miles. I totally felt I could have gone another 3 miles….What Is Wrong With Me!!!! (smile)