Get Running Forums

Hi there I'm new to the forum and on the forth week of the get running app with one more run to go then it's week 5 and my first 20 minute run is coming up next Friday. I'm struggling to finish the last 5 minutes but really don't know how I'm going to complete the twenty mins, my legs seem to go after about 8 mins and I seem to be running on will power. Any one got any tips on how to prepare your self before the runs? I'm going to give it my best shot n hope will power, my music and my legs all pull threw and I smash it. Thanks great app though if I don't do it next week I'll do it eventually

That first 20 min run seems so daunting, doesn't it? I didn't think I could do it either...I had to look at the app twice to make sure it wasn't a mistake...it seemed like such a sudden, big jump!

I just went out and told myself I would try my best, and if I failed, I would do it again. To my surprise, I did it, and it wasn't nearly as bad as I feared. Just start at a comfortable pace and stay there. You will probably do better than you think...I think so much of it is mental. If you do it the first go around, it feels like such a big accomplishment. For many its a big milestone. If you don't, so what? You can just try again and you WILL do it in your own time.

I have had a couple of crappy runs along the way...most notably in week 8. I went for a run in extremely humid weather on a day where I was really tired and had an utterly crappy run. I couldn't go beyond 15 min. 2 days later, well rested and in better weather, I did my run easily. Everyone has some bad runs, you just try again. Just try...you may very well surprise yourself. Believe me, no one was more surprised than me when I did that first 20 min run.

I think it is more mentally, I seem to be more worried about doing that run than the few runs in between now and then, hopefully I'll do it but I'll try my best ill let you know how it goes. The weathers doing my head in at minute one day I'm running and it's so hot, the next it's hammering it down with rain lol typical english weather. Thanks for your tip much appreciated

Ha its been hot and rainy in the US too. Many times I have asked myself why I chose summer to train for a 5K.

Don't let the number 20 get in your head. I think everyone who does the program dreads that run, yet most do it the first time and those who don't do it eventually. Just take your time...don't worry about being fast, just concentrate on running at a consistent pace where you can talk conversantly. Put your faith in the program, because it does work. Each week I would think "3 minutes? I cant run for 3 minutes straight!" (or whatever time interval it was that week) but I would do it. I did the program with a friend and we have both run 5K twice now in 32-33 minutes and we were amazed at how just weeks ago we were huffing and puffing through our intervals.

W5R3 is a mind game, nothing more. In week 5, the first two runs have you running for approximately 16 minutes total (I'm not sure exactly as I don't have my phone on me to double check). Run three is only three more minutes than that. Three minutes. If you can run for 16 minutes, you can run for three more. That little mind game is what got me through a 60 minute run: I finished my usual 45 minutes and thought "well, I can run for another five minutes." And then another five. And then another five. By no means was it easy, and I paid for it the next day; but the point is, if you take a long run and only focus on two or five minute intervals, it is infinitely easier to get through than if you are thinking "I've ONLY run for five minutes, how am I going to get through the next 15?"

Only just finished week 2 but Starknut I love your advice, definitely going to try that approach!

Good advice that cheers. Today I did the last run of week four and after I had done the last five minutes I did a few more minutes and breezed it really, just kept looking at the next landmark weather it was a car, lamp post, bench. I've been running up a hill aswell near the end of the course and running a lampost walk a lamp post on a long straight road near my house and hopefully that little bit extra will get me threw.

I do the same thing starknut does..I break my running mentally into short intervals...that's why I love the prompts. Each prompt telling me "halfway through" or "5 minutes remaining" or whatever the prompt is brings a smile to my face. It's hard to explain but I forget about the time I have put behind me and only focus on what is ahead. For instance in my 30 min run when I get the "10 minutes remaining" prompt I don't think about the fact that I have already been running for 20 min, I think to myself I just have a "short run" of 10 min ahead. And then 5 min, and so on.

I start w5r1 tomorrow feeling a tad nervous about this week for some reason, it's been raining really heavy today so I'm going to have to change my course abit because I get half way threw and have to go on to a football pitch were I run around that 3-4 times but that will be water logged so going to have to plan my run before hand. 3 5 minute runs I know I can do it, just hope the weather stays ok from now till then. Knowing my luck it'll be raining heavy or scorching hot lol can't win with this climate