Couch to 5K
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Nearly finished week 1

One more run to do in week 1. Feeling a little fittet but am worried about week 2! It feels like torture each time I run im just thinking hurry up and finish. When does it get easier ?

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Hello and well done on taking the plunge and getting started. I'm only on W4 so there will be lots of people who can give you better advice than me. However, I was in a similar place to you at the end of W1 and the best advice I was given was take it slow and it's only 6 runs so it has to be easier than 8!!' Lol The 'It's only 6 runs' became my mantra throughout W2! Actually, I really enjoyed W2. My body had gotten over the shock of being hauled out of bed at 6am every day (I still get up and walk on rest days) and was getting used to actually moving. I bet you will find your run a whole lot easier tomorrow. This programme really works. By the time you have completed a week's training you really are ready to start the next weeks. I'm 4 stone overweight and struggled to run for 40 seconds the first day. This morning I ran pretty comfortably for 16 minutes, with walking intervals. If I can do it, anyone can!!

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Thanks for your reply, thinking its only 6 is a good idea, im 3 stone overwieght and unfit. Im hoping to lose weight doing this too. I go in the evening. Don't think I could get up early and go before work. Good luck with the rest of the plan.

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thank you for your advice

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Hey I'm on Week 3 and I'm surprised how much progress I've made already. I'm sure you'll feel the same soon. Keep going - you've done the hardest part - w1r1!

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You can do it Gemma, I was the same one week one, week two isn't that much more challenging, the programme does work. Currently in week 6 it has been hard work, as other have and will say slow and steady. I have tried to find a pace that I am comfortable with and then the breathing nearly sorts it self out. I am seriously overweight and I have lost a little weight but have toned up significantly, oh and I keep reminding myself muscle is denser and therefore heavier than fat. You can do it, it just takes time.

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Gemma. You have done the hard work by starting. I am willing to wager that you will find week 2 a little easier than week 1. These early weeks are all about slowly building your stamina to take on the bigger tests that lie ahead. As for it getting easier, that may not happen during the programme as you push yourself a little bit more each week but I can promise that it does get more enjoyable. Take it nice and easy and you will soon amaze yourself by the distance you can run. The programme does work.

Good luck and keep us posted

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Hi Gemma. I've just completed week 2. I didn't realise just how unfit I was until I started this. It's a real eye opener. I found week 1 a struggle too. When I'm doing it I am desperate for it to stop! In fact I'm going to repeat week 2 as I'm not ready to start week 3. You can always repeat weeks If you feel you need extra practice.

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Clare. You may surprise yourself if you try week 3. By all means repeat week 2 but we have all felt the following week would be difficult but the previous week is designed to allow you to move on. Good luck.

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Firstly, congratulations on starting; we are all very pleased to welcome you to the fold.

As for getting easier ~ well, that's an interesting one. I would say that it is more something that creeps-up on you over a period of time. It's not a 'road to Damascus' moment, but more a creeping 'thing' that sneaks up and before you realise what is going on you will do a 60 second run for whatever reason and find it so easy.

I am currently doing W3 with my wife. I am a grad, and I am running with her to act as a support to her C25K. When I started I found W1R1 hard, not having run since my school days an awfully long time ago, but now doing it again it is easy. It will be the same for you.

Good luck, and remember ~ ' I am made of all the days you don't see; not just the ones you do'. To quote Asics.

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Gemma, I was exactly the same, but as others have said you do slowly become more comfortable doing it. I am on W4 did R2 this am (I got lost in a field and fell down !! ) I now run 5 minutes reasonable comfortably, never ever thought that possible in such a short time, my first week I could hardly lift my foot off the floor, it was such an effort. I am 67 years old and never run in my life, keep going it, works, honest !

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Hey gemma3378!

The fact that you're out there asking for help is evidence that you want this to work ... and it will, because you're going to make it!!!

I really can't say too much as i only just finished week 2 myself last night but i do very clearly remember having to force myself, gasping and struggling to finish Wk1 Runs 1 and 2 - my guess is that next time you go out there you're going to enjoy yourself! You're just going to have to try it or else you'll never know!

I simply can't wait for tomorrow to start Week 3 - i know i'm going to be going slowly but i'm intending to do eXactly what Laura tells me to do!!!

Stick with it ... let's all stick with it ... you've seen on here how many people have completed this programme - we'll make it work for us too :-)

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I remember the first week being the hardest. I'm in my mid-40s and hadn't run since school so although I went to the gym and walked a lot, the shock to my body was tremendous. I ached for days. Keep at it. I remember being amazed when I first ran for 5 minutes without a break and didn't fall down. You will get there. But go slow, if you're out of breath you're going too fast.

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Hey Gemma, well done to start this! I've just finished the second run of week 7, it took me 3 months (probably 13 weeks!) to get to this stage - but the fact is, I did it - and so can you!

What works for me is to allow myself to stop: at the start of every run I mentally tell myself that if I find it hard I can always stop and it is ok to stop, and just walk - it is a bit like meditating: the moment I sit on the cushion I have the intention to sit, and it is that intention that counts and that makes things happen.... So the moment I take the first step intending to run I end up running :)

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Welcome to the forum and well done for completing the first week of the programme. You don't actually state in what way the running is a 'torture' so it's difficult to pinpoint what might be the problem. If it's aches and pains - then that is normal as your body gets used to doing something it isn't used to (and the body would probably rather not do it if it had a choice at this stage). If it's a case of getting out of breath then you are possibly running too fast. I'm a graduate but, generally, still walk faster than I can run - you need to keep it to a very slow jog, and that will see you through. It never really gets any easier, simply because you always have that little bit more of a challenge each week. However, you will slowly become fitter. The results can be surprisingly quick at times but you do need to be consistent - run three times a week unless there is a very good reason not to. You also need to observe the rest (non-running) days as this is when the muscles recover and repair themselves to come back that little bit stronger each time. It's okay to do some sort of low impact exercise on the rest days though such as swimming, walking, cycling, Pilates, yoga, etc - this is known as cross training and can be very helpful. Week two might consist of 90 second segments of running but, as others have said, there are only 6 running segments. The walking intervals are of 2 minutes duration so it's quite a good recovery time. Good luck with the first run of week 2 and my very best wishes to you.

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Well done on starting this. Take it easy, especially if you are not used to running and exercise - you don't have to run fast. Concentrate on the week you are doing and don't even think about the next week until the time comes to do it. If you are really unfit you may want to repeat week 1...that's what I did because I hadn't run for 50 years and my body wondered what the hell was happening to it. When I got to the 'oh my gawd' stage I used to trot along saying I-can-do-this in time with my steps. The fitter you get the easier it gets. And just remember - however unfit you feel and however slowly you think you are going...you are fitter and faster than the person sitting on the couch scoffing chocolate

Good luck and keep on keeping on

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We are so alike. I have my last run in week 1 tonight, I am 3 stone overweight, haven't done any exercise for years and run in the evening. I found my 1st run really difficult and as I have a bad back, the sciatica was going down my legs. When she said only 2 runs to go to the finish of that session I actually said 'Oh, no' out loud. Was really surprised as the next day my back was actually a lot better than it had been for ages. The 2nd run didn't seem too bad and I am going on my 3rd for the first week this evening. Have downloaded some music and as I live in the country, enjoying going out into the wilds. Have just bought some music - 101 songs for runners - just waiting for it to arrive. Think that I might actually stick to this style of exercising. You must let me know how you get on.

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Went with a free tonight and it wasnt too bad although my legs feel really achy. My breathing seems to be getting better. Im swimming tomorrow night and then resting on Wednesday. Starting week 2 on Thursday.

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Hi Gemma I am starting week 7 this week and I really struggled all the way through week 1 .I couldn't get my breathing right and I was beetroot red and as much as I wanted to do this I didn't really think I would!!!! But I listened to all the great advice everyone on this site gave me and all the encouragement and battled on. I had really good weeks and some bad, but the bad outweigh ex the great feeling I have each time I complete a run. I talk to Laura, I shout at Laura and at times I have cursed Laura!!!!! But it really is Laura and all these great people that get you through it!!!

Like people have said you have taken the hardest step in getting started. I actually started to enjoy these runs at about the end of week 2!!!!

Keep going and good luck we are all with you

Best regards

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You can do it!

I felt terrible when I started, like I might explode, but now on week 5 and already feeling better for it. Just stick with it, trust in Laura and the running will just kind of creep up on you! And go slowly - I was overtaken by a walker today!!!!!!! (I like to think he was a particularly fast walker . . .)

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Keep going....

Remember, that for many of us, the 1st 5 minutes always feel really hard and then things seem to ease a bit.

Remember to trust the programme, listen to Laura and not to go too fast. when I started, I often thought I could walk quicker than my jogging.

Don't lose heart, we have all been where you are now. I promise you that in a few weeks you will be on here, giving another starter lots of encouragement :-)

Chris

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Well done. Most of us felt the way you do. I try to focus on the achievement of completing each run. I am on week 8 and if you had asked me to run in the morning at the start I would have outright laughed at you. I think it was about week 4 I changed my mind and now do most runs early morning before the kids are up. I wake them when I get back in( don't worry their dad is in the house). I don't always enjoy all of every run but I do enjoy most of it and definately the end. Keep on going you will soon see and feel the results.

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I am back..have started again from week 1 and now on week 6 run 1 on Friday. How's everyone else?

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