Couch to 5K
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I've started!

Today was the point when I said 'enough'. I have never ran before, I am 52, completely unfit (and embarrassed by that). It I have a tread-mill so I downloaded the info and got to it! However.......I only managed to do half, but think I I'll continue to build on that at my own pace. I am guessing that is ok providing I warm up and down? I don't need to do 5k in 9 weeks, but would prefer to take slightly longer so as not to scare myself.....I have made myself a promise to go outside next weekend (gulp) so will see how it goes.....still scared to death!!!

11 Replies

well done!.....the hardest step is starting c25k the 9 weeks is just a guide you may or may not find you want to repeat some runs but yes take it at your own pace...just remember SLOW and STEADY those are the key watch words. You will be amazed at how quickly your stamina and endurance increases. good luck :)


It doesn't matter that you couldn't do it all - you'll do a bit more next time ... and so on! Stick with Laura and you will be running for 30 mins eventually (5k can come later). Don't worry about how fast you run or how long it takes you to get to Week 9. Just take it at a pace that suits you, and keep checking in on the forum - we are all just ordinary folk who decided to give this a go just like you, and a lot of us have succeeded!


I agree usitorloseit this forum shows you that anyone with the right frame of mind can do it😀 and you get great support as well as good advice and guidance...hence me running in tights..who'd have thought it lol!


Well done for getting off that couch😊 it took me 3 attempts ( over a year) to get to graduation for various reasons and what does it matter?I went on the premise that whatever I was doing was more than I was doing before I started(hope that makes sense).

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Breaking it down into one run at a time is sensible, which is why the program is such a success.

No need to be scared. This is fun!!! It's a flippin blast!! You'll see. When you get outside you're free to go. No-one gives a stuff honestly. No-one is looking at you, you just think they are. You're a big girl now and you can handle it

Good luck with it. Let us know how you get on

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Go for it Sugsy, you can do it. You'll be surprised the difference it makes in just a few weeks, then there will be no stopping you.

Good luck and let us all know how it is going. There is lots of encouragement here as we have all gone through the same process and benefited from the mutual support.


Hi. I'm 52. I had never run at all until I saw the light 18 months ago and now I run regularly. Just go with the programme and you never know what might happen. I wish you the very best.


Thank you all for your kind words of encouragement. I am looking forward to a new, slimmer, fitter me!!!


Honestly, don't be worried about how long it takes to complete the programme, how far you've gone or how fast, just stick with it nice and slow, 3 times a week, and if you need to repeat a run or a week, so what. This has genuinely been the best thing for me and many of us, and we have never run before and now can't imagine a life without it.

It took me a good few weeks after graduating to reach 5k - it's just something to work towards AFTER graduation, not before.

Spring is round the corner which really is a lovely time to run, and an especially good time for a beginner.

You've done the initial hard step, now good luck with the rest. If you stick with it you will be fitter, slimmer and healthier - you can't fail to be anything but.

Take care :) xx


Thank you so much for your lovely response! I have been so ashamed of myself vegging on the sofa all the time with life slipping by! I want to get active not just for health reasons, but to energise me in life in general! Fingers crossed!


Well done for starting.

I started about 6 weeks ago and have only just reached week 3. I just think that its not a race - the main thing is I do it and I do it at a pace I am happy with.

I had the podcast on my phone for 11 months before I eventually plucked up the courage to go out and do it. I knew I was unfit but didn't realise how bad - I couldn't even manage the first 60 second run on wk 1 day 1, let alone another 7 of them. But today I ran for 3 minutes - I am so proud of myself.

I am running along our local canal and so far haven't bumped into anyone I know - mainly because I go in the middle of the day when most people are at work. I have been out and bought lycra running trousers (I never, ever thought I would wear lycra again!) and top and I put my beanie hat on and pull it really low down in the hope that no one will recognise me - but as the weeks are going on I care less about seeing someone I know.

I've signed up for a 5k with some friends in October - all but one of whom are runners. Its spurring me on - I really, really want to be able to run it and perhaps even keep up with some of them.

Keep at it and good luck.


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