Week 1

[Donnaclarke65]

Started couch to 5k this week and on my second run just out if interest how far did people manage to run?

[Donnaclarke65]

Sorry didn't make myself very clear, how many miles did you manage to do in the full 30 mins?

[helingmic in reply to Donnaclarke65]

I didn't do 30 minutes, I only did ten for! But I rode on the static bike at the gym and did 1.35 miles. I thought the first run was 20 minutes.

I've got COPD, so I go and do this at the gym which is warm and lit up brightly!

[AncientMum Graduate]

Oh Donna don't even think about distance at the moment. We're all different. Some of us are young, some old. Some people are naturally fast, some (most of us) aren't. The object of the exercise is to run for 30 minutes. Very few people run 5k in 30minutes when they finish the 9week programme. Once you've graduated you can concentrate on speed, if that's you want to do. Lots of people just enjoy the feeling of running for 30 minutes, 3times a week. Honestly, just enjoy your runs without the added pressure of comparing yourself to other people. Unless you're Usain Bolt, there'll always be someone faster! Happy running

[Donnaclarke65 in reply to AncientMum]

My concern is I may be going to fast the pace I'm running for the 60seconds knackers me out so not sure how I'm going to manage week 2

[AncientMum Graduate in reply to Donnaclarke65]

Oh don't worry mdear. The rule is to go as slow as you can, then slow down a bit more. The most important thing is to keep going. Really, truly speed is unimportant. Good luck

[Bazza1234 Graduate in reply to Donnaclarke65]

He He!! I remember the feeling and those exact thoughts well - I think that most of us here do!!

[Pollynorris Graduate in reply to Donnaclarke65]

60 seconds felt like an eternity and I would plead with Laura to say I could stop. I would swear she was prolonging the run sections out of badness. Week 1 was difficult, then having managed week two, you think, what was the fuss about one, then week 3 has you realising week 2 wasn't so hard and slowly, without realising it you are managing to run for half an hour, you feel fitter and actually enjoying the run. You can't quite work out when and how that happened.

The programme works, the only thing is take it slowly, as others on here say. It isn't about how far you can run, or how fast: it's about running for 1/2 an hour, at your pace without hurting yourself.

I know it doesn't really answer your question, but this early in the programme, it really doesn't matter. For me it was only at about week six that I started to fret about distance, and that was too early too!

[Bazza1234 Graduate]

On 29 Jan this year , I did W1R2 -- including the 5 minutes warm up and cool down walks , I did the 3.42 klm in the 30 minutes - an average pace of 8:40 per K.

If you feel that you are running too fast during the run part of the intervals - then simply slow down. The object is to complete the task for that day - time/distance/running speed does not come into it -- just get the job done!! With a bit more experience, you will be able to assess yourself as to whether you will be able to complete the task at the current pace you are running , if you assess that you won't be able to , then slow down even more!

[OhDark30]

I did r2 yesterday. I've been fairly fit but let myself get out of shape working shifts. I've *never* got on with running before.

On the first run I was a bit out of breath in the 7th run section, and working hard in the last.

Yesterday I was more tired by it all - I did some of it up slopes which made it harder (silly).

Like the peeps above say - we're all different The really cool thing about this program is that you take it at your own pace, repeating weeks if they're still hard at the end.

For myself, I find it really useful doing exercise to keep a record of my body measurements weekly (with pics too) and a training diary (what done, energy level, enjoyment). That way you're focussing on the progress *you've* made. Looking back through it you'll see how far you're progressing.

Good luck

[SeasideGirl]

Hi - I'm obsessed with it too...I record time and distance according to my ipod - amusingly when I run a bigger block I achieve less distance than doing the same time in 'chunks' if that makes sense....I assume that once I build my stamina I shall improve this. I was please to hear AncientMum comment - I have just hit 5.03KM on WK7R1 but that includes warm up, run and cool down....Good luck with it x