First time

[sonic1]

First try yesterday bloody hard can't even run for one minute of it

[Flamingo1 Graduate]

It will get better, I struggled to do week 1 run 1 but now I have graduated and training for my first half marathon this September. It will get easier if you follow the plan. Good Luck and keep going!

[dottiemay Graduate]

Neither could I when I started. BUT now I can run 10k regularly, my best distance is 10 miles and I've just smashed my 5k PB.

Just stick with it. Take it slowly and steadily, speed and distance are irrelevant at this stage, take extra rest days if you need to, repeat sessions if you need to.

You will do it and will amaze yourself with what you achieve!

[JayBeeToo Graduate]

Well done for starting this programme.

Many of us found W1R1 a shock but we're now running for 30 minutes without stopping - something we never thought we could achieve.

If you are struggling with the runs then slow down. It is all about doing the time and not what speed or distance you achieve.

Keep with it. You'll get great encouragement and support on this forum.

[AnnieW55]

Congratulations on starting the programme. Just take it steady, at your own pace, repeat runs if necessary and come here for support, inspiration and, if needed, a kick up the bum

There are many of us on here who couldn't run to save our lives but have now graduated and got infected with the running bug. Let us know how you get on.

[Bonniesingh Graduate]

Well done for getting started. You will be amazed at the progress you make. I remember thinking on that first run "How can one minute seem soooo long?" Good luck. Keep going.

[misswobble Graduate]

Are you following the C25k podcast? If so, fear not!

[Ullyrunner Graduate]

Well done for getting out there. It will come with time. Just keep plugging away, nice and slow. We all started out like you.

[MarkyD Graduate]

Fantastic that you have started. Well done!

We always say that getting out of the door on W1r1 is the hardest part. Now that you have emotionally committed to C25K, we are here to cheer you along.

Don't worry about your progress or distance or times or anything like that. Stick with the program. If the 1 minute runs are difficult at the moment, then walk more briskly, or jog _very_ slowly. Keep repeating W1 until you can do the 8 1-minute runs. The word 'runs' here means just a gentle jog. You will be amazed at your progress, and the good news is that next week W2 you only run 6 times, not 8.

I started in May, and got a bit out of breath in W1. On Thursday I ran (slowly) for 1 hour. C25K is proven to be effective.

[Clara29 Graduate]

Hi Sonic1, I am 50, overweight, never been fit, and the first day of week one was horrendous for me too: whoever thought 60 seconds could last so very very long?!! But I stuck with the programme and, 4 weeks on, ran for 5 minutes without stopping for the first time today (well, the first time since I was about 8 yrs old in any case!). Handy hint if you are struggling: I have started to do several minutes walking before even starting to the play the podcast to give me a longer warm up and I find that has really made a difference for me. And pace yourself and go really slow: it doesn't matter if it is no faster than a brisk walk as long as the style counts as a jog! Trust in Laura: do what she says and you will get stronger. Repeat days or weeks if you need to, but once you manage to do what she says in its entirety, push on to the next run in the programme (as long as you have done the full week). And make sure you take your rest days. Good luck, and very well done for starting! I am really glad I did and hope that I can keep it up!

[Hidden]

It's so hard getting started ! I honestly thought I was going to die for that first run and could barely move for the second but on the last run of week one it began to get a bit easier. Slow and steady. By Christmas you too could be running for 30 mins..... Go for it!

[IannodaTruffe Mentor]

Congratulations, you've done the hard bit. We've all been there and can empathise fully, but we all know that this programme really works and will cheer you on if you keep us posted. I would recommend stretching after each run to avoid injury and the worst of the aches and pains. Try these nhs.uk/Livewell/c25k/Pages/...

Good luck, you are about to change your life.

[mossy1 Graduate]

Hi Sonic. Lots of us have been there and are the proof that it works. Go at your own pace and keep coming to the forum as you will get lots of support. Well done on getting off the couch. Iannoda's link to the stretches is a good one , I always do these after a run

[Beek Graduate]

Hang in there sonic1! You wouldn't expect it to be easy really. Do not worry - you will soon be amazing yourself with what you achieve!

The advice is: keep it slow and steady and you will succeed. Believe in the programme, relax and enjoy it. Don't look too far ahead at the plan or you may scare yourself. But you will be soon amazed by what you are capable of!

Good luck for your journey!

[Jon_boy Graduate]

Week 1 run 1 I thought Laura was some kind of sadist...week 5 run 3 on Friday I was left thinking was that all? You will soon be pushing through - good luck!

[Realfoodieclub Graduate]

Hang In there. Slow and steady is our mantra and repeat weeks when need be. We have all been there so totally understand. The beauty of this forum is you will realise that you are not alone and there is every reason to carry on at your own pace. You have no idea the amout of people that come through here and have similar problems for the first couple of weeks. As the weeks go on I smile as they send me a request for their graduation badge. You will do it in your own time, just keep plugging away. Happy running. (Because you will be soon.)

[kpisofficiallynuts Graduate]

Hi - on 21 May this year I did R1W1 and really didn't think I would finish it, I could hardly move on the last 3 minute runs, my legs were complaining big time and the next day I suffered. But today I did my graduation run, W9R3, I ran for 30 mins without stopping, true I'm not the next Paula Radcliffe, my husband can walk fast with me as I run, but I ran. This programme really does work, I hated running at school and have done none since compulsory cross country torture, I'm not naturally an athlete in stature or what I do, but the sense of achievement I feel and felt throughout the last 2 months is massive. You will get there, everyone on here will help, give advice, pick you up, advise about shoes and clothes and generally be a support group. Go for it and in 2 - 3 months you will feel the same buzz I am feeling right now.

[Camperfan]

It's all true! When I did the first week I thought, how is this ever going to be possible for me. I'm only on week 4 but definitely by week 3 the running bits are no longer so hard and your strength really starts to build. You will be able to do it, like a lot of people on here 'if we can do it anyone can'!