Does this really work? I've completed week 1 and found it really hard. I'm a very unfit 44 year old who's about 2 stone overweight.

[ClaireBare]

Can't ever imagine running for 30 minutes non stop!

[Tinyrun Graduate]

It sure does work. There are many here who are doing it and have done it. Take it nice and slow and there's no harm in repeating weeks either. Some of us have taken ages to complete the programme, so don't worry about that. Keep posting on here and you'll get loads of support.

Good luck

[ChrisChappel Graduate]

Absolutely

Don't be too concerned about weight loss, just go for it and you will be amazed at how your fitness levels and energy will improve. Slow and steady and don't listen to that part of you that say's you cannot do it. Have completed run 2 week 7. At the start, i could not even run for 60 seconds without feeling that i was going to explode.

Chris

[Treemouse Graduate]

I couldn't manage W1 when I started 6 weeks ago. I had to do a week of running 30 secs first! But today I ran 20 minutes non-stop. I am 47 and overweight, and I can tell you it is definitely worth it, you will feel amazing, and the support is incredible here

[Rob_and_his_westie Graduate]

Hi

I suspect that most thought that, once..... I did and I wasn't much different to you when I started. I can run confidently for an hour now and quite a bit further on occasion. Yes it's hard, but you will find that as you go forward the desire to achieve allows you to get past the difficulties.

You can do this, honest!

[holbops Graduate]

When I started I couldn't manage the 60 seconds of running either. It felt like forever. I am now moving on to week 8 and able to run for 25 minutes without stopping. It's taken me far longer than the 9 weeks to get here but the plan is excellent as you always feel you are improving. My only advice would be to not miss any runs (this was one of my stumbling blocks) and push yourself within your own boundaries. I am significantly overweight but am nearly at 5k now. Good luck and remember this forum xx

[tomlertoos Graduate]

Hi ClareBare....it definitely works! I started in February, and am now running 30 minutes non stop. Like you , I'm overweight, so my next task is to address that. I'm not saying the running is always easy, but I get a real buzz each time I go. I certainly feel fitter and have more energy. Stick with the programme...it'll take as long as it takes 'cos we're all different. Good luck and be sure to let us know how you're doing!

[Matp Graduate]

If a 41 year old can do it and lose two stone why can't you?

I started exactly the same as you - week 1 was a struggle, as were most weeks - now I run 10k AFTER a gym class. I eat healthier, I even enjoy food I used to think was rabbit food!

I'm sure you can do it, and in 9 weeks so will you

[ClaireBare Graduate]

Thanks SO much for your replies everyone. I wasn't expecting so many and with such encouragement and support. It's given me faith! I intend to run every other day,take it steady and repeat weeks if necessary x

[Manboobmarc in reply to ClaireBare]

I've literally just joined this, and I can confidently say that the kind of support that's shown here is what will spur me on... And guys... I'll need a lot of spurring!!!!! Lol clairebare, I think the message is nice and slow and no pressure. From what I can gather every other day is the way to go. A days rest

Let me know how you go:-)))

[Sue_Reading in reply to Manboobmarc]

Manboobmarc (love the username!) welcome! I'm a relative newbie on here too, only been a couple of days. Have been doing running (haha, more like a shuffle) for a few months but have only just started to do the C25K plan. I'm only a run or two into it, and my main advice so far is do tons of stretching BEFORE you run as well as after! It'll make the recovery a lot better and should help prevent injury. Lower leg/shin pain can be an indicator of not stretching enough. You'll get tons of help and support on these forums, everyone seems really helpful and supportive. Good luck and let us know how you're getting on.

[spoonierunning Graduate]

Yes it really does work. Repeat weeks/runs if you need to and have faith in yourself

[Run-ing Graduate]

It does work, and I agree with repeating weeks when you feel the need, that's what I have done. You will do it, the hardest bit is getting started, and you've done that, tick! Once you are a couple of weeks in you will feel the progress. I am slow slow slow but covering the time and distance so that's all that matters. And the Forum is great for getting some motivation and tips.

[runningphobe_no_more Graduate]

I'm 60 and couldn't run for a bus, but I've just completed week 3. I didn't believe I could go from 60 seconds to 90 in week 2, and as for 3 whole minutes in week 3!!! But I've done it. Now I'm feeling nervous about 5 mins next week, but I'm beginning to believe. So I guess the message is "take it one run at a time" and I think we'll both get there. Who knows - maybe we'll meet in a half- marathon one day. ....

[IannodaTruffe Mentor]

As you can tell from the previous responses, C25k really does work. It can change your life. Stretching after a run is essential to keep muscles aligned and injury free nhs.uk/Livewell/c25k/Pages/... Just follow Laura's instructions and in just a few week time you will look back at your first post with amusement, astonishment and pride at your progress. You can do it. Good luck

[vjscadence]

Yes, it works! Just take it slow and follow Laura's advice. She won't do you wrong! Celebrate your small victories each week. I always smile when Laura speeds up the music when you should start running. You'll surprise yourself with your progress. I just completed W6R3 which is 25 mins of running non-stop. I couldn't have done that when I started nor could I have expected to enjoy running as much as I have. I look forward to my runs and feel great afterwards. I have no doubt YOU CAN DO THIS!!! Go for it! We're all behind you!

[kickibro Graduate]

Hi Claire, I am 47 and a half and my next run is my graduation run! I am running 30 minutes now but when I started I ached so badly as ny bkdy adjusted to running, my breathing was irregular and heavy and it felt like my chest would burst and my heart was beating so fast! When I think back the difference now is amazing! I no longer ache, my breathing is even, calm and regulated but not forced or hurried, my heart I don't even notice any more (guess I should speed up now eh?) And I feel great!

It is tough just as sitting on a couch is easy but it's always an individual choice to get fit or not. And it gets easier which is why I moved the goal posts from 5k to 10k. I signed up for a 10k race in August.

Krep going and you will become addicted to it like cigarettes, cake and wine. Who needs those when we have running?

[Hidden]

This plan was designed to help you progress from the very first run to the very last (graduation). Just take things slow and steady, don't look too far ahead and believe in yourself and the plan. Make sure you take your rest days (I allow an extra day between finishing one week and starting the next) as rest days are when the muscles recover and repair to come back that little bit stronger each time. You will see results in your fitness within the first 3 or 4 weeks. Well done for getting started and completing week 1. Good luck with week 2 and best wishes.

[carole01 Graduate]

You can do this! We are all testimony to the success of this programme. Try not to think about the weight that will naturally go as you do more. Just remember... slow and steady. Each week you will feel stronger and proud of what you can do. You have made a great decision to start this!! Good luck with the forthcoming weeks. Stick with it !! You will be be just fine x

[gingernut49 Graduate]

Of course you can do it. I'm 64 and I started C25K in January 2013 and I too was two stone overweight. I hadn't run since hating it at school and I couldn't complete all the 60 second runs. I didn't repeat any weeks though and graduated in the nine weeks. I now still run three times a week for an average of 30 minutes, alternating the three C25K+ runs. I lost all the weight I wanted to (5:2 Diet) and I've been the same weight now since last April.

[Latte_Lady Graduate]

Hi ClaireBare - I know you've already had loads of replies but I can't help but add my comments! I'm 54 and far more than two stone overweight. I started C25K in January and haven't looked back since. Yes, I've had some tough runs and have repeated a couple of the weeks when I didn't feel ready to move on to the next one. I graduated a few weeks ago and I feel a different person. I've started to lose weight (in conjunction with eating more healthily but am by no means starving myself), little health niggles (headaches, trouble sleeping etc) have virtually disappeared and I feel so much happier. I've founfd running is the best cure for stress plus you can do it at a time to suit you and you don't have to fork out for classes (although you may develop a serious addiction to running gear - I can't walk past a sports shops without popping in to see what they've got). I hope you persevere - I've found this forum to be a huge source of advice and support. Good luck and let us know how you get one!

[tattytracey]

i have been averaging 1600 calories a day on been following the diet 3 days and already my work trousers are not as snug but lots to go!! stick with it

[poppypug Graduate]

Yes it works ! Go for it, it will be one of the best decisions you will ever make. Trust in Laura and the programme, do your stretches afterwards and take the rest days., and ENJOY it. Keep posting your progress on here, theres lots of advice, support and encouragement on this site . Good luck ! x

[cazzajane Graduate]

Absolutely! I'm 46, 4.5 stone overweight and ran for 18 minutes (week 5 R 3) this morning. Its not been easy and I've had to repeat some sessions, but it sooo works! Stick with it, its worth it in the end

[Hidden]

Can we do it ? Yes we can !! It does work, no question. Follow the programme and you too will be a believer...Any questions and some lovely person on here will have the answer.

[Shadowmichael Graduate]

Yes it does work! I am almost 4 years older than you, a smoker, I have a horrid diet and I just completed Week 6 Run 2 today. I remember week 1 and thinking that 60 seconds was the longest time in the entire world and that my legs were turning into pieces of stone which would never loosen up. But you know what...I stuck with it. By the end of the first week, you will surprise yourself completely. AND, you should be really proud of yourself already! You finished the first run! Just remember, you don't have to run fast. You can take it as slow as you need to. You are building up strength (from what it seemed to me) in the first weeks. You CAN do this! I have faith in you

[ClaireBare Graduate]

I'm really overwhelmed with the kind responses! I thought my age, weight and the fact I'd done virtually no exercise (since playing as a child) was going to mean it couldn't possibly work!! I'm off out this this morning to do my last run of week 1. I have already done 3 runs this week but thought I'd do one extra for good measure! xx

[Pigivi]

It does work!

At 50 and 3 st overweight I just finished week 6! Trust the programme!

[Becca66 Graduate]

The thing I find most helpful is to look back a couple of weeks and consider just how far I've come. Only a few weeks back I was worried I wouldn't manage the step up from 3mins to 5mins of continuous running. Now I've just finished Week 6, which ends with a 25min run. I'm 47 pushing 48, with some niggly back problems and two months ago, if somebody had said to me that I'd go running one Sunday lunchtime I'd have fallen about in hysterics. And what did I do today? Went for a run at lunchtime. As I wheezed up a hill, I thought, you know, I could NOT have done this even a month ago. So keep at it, and good luck!

[Suewho]

I am on week 8, and I honestly found week 1 the hardest! So keep on with it and see if you're like me

[thinlizzyIwish123 Graduate]

Back in Jan I never thought it would work either. Gasping for breath after first minute. I remember thinking no way, how can this work, how on earth am I going to be able to run for 30 mins. Step by step I did it. Week by week steadily. I also take care of my diet as well. I now realise that what I eat affects my running in a massive way. I am still two stone overweight but I am steadily losing the weight. You can do it. Steadily. Remember to take the rest days though in between runs. Good luck.

[Suze52]

Hi ClaireBare

I am 61 and just starting - sitting here having completed the first run of week 1! I have had asthma most of life (although now not needing any medication) and wonder if my 'weak' lungs will hold up...but I have done it and will keep going - I hope you do too!

I'll watch out for your progress...

[ClaireBare Graduate in reply to Suze52]

Well done Suze. I too have Asthma but relatively mild. I've just completed run 1 of week 2 this evening. It was hard but I just about did it! Keep at it x

[irishgranny]

ClaireBare I have been reading the replies to your post with great interest as I really can't see myself ever being able to run for 3 minutes let alone 30! The replies are so constructive and supportive and rather than the dread feeling I was experiencing earlier I now feel motivated and much more optimistic about getting out and achieving my personal goals. I am same age as Suze, and full of admiration for her determination , despite health problems . Good Luck .

[walrusman Graduate]

Don't give up!!! Laura will tell you in week two that you should be jogging slowly, don't bust a gut, take it slowly to begin with. I'm 48, weighed 130k at the start (December 26th last year) and it was hard to start with. It gets easier, your stamina will build and your body will lose fat and build muscle. Trust Laura and listen to her, she'll get you there. No shame in repeating a day or week either, it's not a competition. You'll do it!!!!

[marc_read Graduate]

I'm 46 and well over weight. And it works for me. It is hard work at times and also very rewarding too. Kepe at it. It is worth it!

[cathymolly Graduate]

Please believe everybody when they say you can do it. The programme is fab. I'm 56 and 3 stone oversight and have avoided exercise all my life but I'm currently on W7R2. I had to repeat week 1 twice so well done for completing it. Just trust our lovely Laura and if you need to repeat a week - so what! You will run 30 mins. I actually cried when I first run 20 mins as I couldn't believe I could ever do it - so I understand your worries.

Stick with the programme and the forum as you'll get some wonderful advice and support on here.

Good luck with Week 2 and keep us all posted!

[ClaireBare Graduate]

Hi all, I haven't logged in here for a while. I'm also part of a friendly Facebook group called C25Kers. I'm about to start week 4 and am loving it so far! (bit scared how I'll manage to run for 5 whole minutes!). Sharing experiences with other people definitely helps. I have faith in the programme now and can't wait to graduate. I will definitely cry with joy once I can run for 20 minutes straight! x

[Suze52]

Hi ClaireBare

I have just logged in to see how you are doing! I have just completed run 1 of week 4...and thought..oh no...5 mins! and it was raining...but I managed it all! Woooo never thought I could run for 5mins so the thought of 20mins in a few weeks....I will be crying with you. Keep it up...I will try to find the Facebook page. x

[ClaireBare Graduate in reply to Suze52]

Hi Suze! I did run 2 of week 4 today and it went well thanks. Glad its going well for you too. It's exciting isn't it! x

[Hennypenny1010 Graduate]

I honestly had never run before and yet today I ran 20mins without stopping - ok it was not speedy and there was a bit where I was pleading for it to end but I did it! Just trust the plan and you will do it too. I've not lost weight but I have definitely toned (more of that needed!) but according to other posts, the more you do the more you will loose. Each day / week past is another achievement but the biggest step is probably just getting started and you've done that! Good luck.

[nellienoo Graduate]

It is hard to believe at the beginning, but yes, it really does work!

I am 53 and just over 2 stones overweight. I have always hated any form of exercise,

but I have now realized that in order to lose my weight I needed to exercise as well as dieting.

I struggled very hard to run for even 1 minute at the start, but now I am on week 6 and I have managed

to run for 28 minutes non stop! I run very, very slowly, otherwise I don't think I could do it! Don't worry

about speed, I think that will come later. I have also lost almost a stone in weight so far, so I am really pleased.

Good luck, you can do it too!

[Hidden]

No question about it - it works! Go for it! You'll feel SO much better for it..

[ClaireBare Graduate]

Quick update... almost finished week 7...it really DOES work !!

[ClaireBare Graduate]

I graduated today! Yes it really did work!!

[jaydeeps]

Thank you Claire and everyone for sharing your experiences. It will help me see through the remaining 4 weeks