Unfit

[Susan195]

I've just joined this couch to 5k.. Went out for my day one and found I could only manage 2 60 second jogs. I then went home briskly. I knew I was unfit but am shocked at by this. I will persevere as I do need to get fit. I'm almost 58 so if I don't do it now I suppose I never will. Anyone else had a start like this or is it just me

[Coddfish Graduate]

Susan, I am also 58. I started on January 2nd and completed the programme last week. I hadn't done any running for more than 20 years although I have always been happy walking and have regularly swum and done aqua aerobics. I thought it would be too hard, I did the first run without telling anyone and the second one in the dark in a small park near my house. I found the key was to go really really slow, a running motion but not necessarily much faster than you walk. Although I got through the programme without repeating any of the weeks, lots of people do repeat weeks until they get comfortable. I have found the programme makes such a difference to health and well being and it really is worth persevering with. Next time go a little slower and see if you can manage a few more of the 60 second runs, I am sure you will.

[Steve_L Graduate]

I'm 58 too, though for some reason I'm coping pretty well with C25K (did my 25 minute W7R1 run this morning).

Just persevere, don't feel downhearted about it, and gradually build up. You'll be surprised at how quickly your fitness will improve.

[ddmm]

Hi Susan. I am on week 6 now but the horror of wk1r1 still lives with me it was by far the toughest session ever. I managed the first 60 sec interval and failed at every one after that

I cried from the humilation of it all. But from wk1r2 all changed. I decided to just work in baby steps. I'd done the first run so my next attempt my goal was the first 2 intervals. Then the next 3 and so on. Someone on here also suggested taking the intervals down to 20 secs of running or 30 or 45... whatever you can manage. Its all about bettering your previous efforts. Lots of people say the couch25k plan is just a guide, not set in stone. Lots of people repeat weeks until they nail them.

Today I ran for 20 mins continuously. Me. The person who nearly gave up 5 weeks ago because of 60 secs intervals that nearly beat me.

Keep posting here. Keep trying the plan. Keep improving on your last effort. It really does work

[ddmm]

Also dont give up. If you need to walk the rest of the intervals so be it. You might find you could have completed the last one for example. But keep at it for the session - even the walking will improve your stamina. I found clock watching helped me. My idea of 60 secs was completed wrong. I found by watching the clock and saying just 10 more seconds to go etc helped me perserve more.

And music - different songs power me along more than others. Make sure you have a killer playlist.

[Vixchile Graduate]

I would look at the positives, you got out the door -tick (one of the hardest things to do in my opinion) you completed two of the runs another tick.

When I started I never knew 60seconds was so long it felt like a life time. What is great though is this programme works, for all shapes and sizes and ages. build yourself up slowly to complete the run, maybe aim to do 4/8 of the runs next, then 6/8 of the runs and finally 8/8 of the runs. Take the jogging segments SLOWLY (this is our mantra here) and keep posting on here to tell us how your getting. Remember you can take as long as you need to complete the programme, just go with what works for you.

Good luck with your journey.

[Susan195]

Thank you so much for all your encouraging comments and advice. I will keep going and I know it will be hard but if you all have had problems and have improved then I will be out there with my killer music..

[sprior1961]

Hi Susan, I'm 54 and weigh 18st (I'm 6'4 so it's not too bad...) and just completed week 5. I remember week 1 too, persevere. If you'd told me 6 weeks ago I could run for 20 mins without throwing up on the dog I'd never have believed you.

[Jenny-14 Graduate]

Hi! My first run was the same. 60 seconds left me gasping for air. I had not exercised for years and I'm 53. The plan takes you at just the right pace. It does get easier. It's never "easy"'but I keep telling myself that I started the Plan to push myself and improve my fitness. This morning I completed my final run and I feel so proud! The plan has really helped in so many ways. Please persevere. Just put on those trainers and trust Laura. If I can do it anyone can. Good luck!!

[Debih191 Graduate]

Hi Susan. Don't be disheartened - it does get easier.

I am 47, ridiculously unfit and 4 stone overweight. I also have asthma. I too could only do two of the 60 second runs the very first time I went out but gradually I got better. But it took me 3 weeks to actually complete week 1 - I knew that I shouldn't move on until I could actually run all the run parts!

It took me 2 weeks to complete week 2 and amazingly I did week 3 in just the one week. Today I have done my first run of week 4 - I am stunned that I was able to run for 5 minutes without stopping. Twice. And in the rain. I might have been overtaken by a snail, but I did it and it feels fantastic.

Stick with it. If you have to repeat weeks then you have to repeat weeks. It isn't a race. Do it at your own pace. The important thing is that you do it, not how fast.

Good luck.

[Leanne-getfit]

Hi Susan, you are not alone!

I too had a very bumpy start but Im on week 3 and now enjoying it. Admittedly its taken 5 weeks to get to week 3 but I'm in no rush to do it in the 9 weeks. My tip is to not press that completed button at the end of a run until your confident to move on. If it takes you a few weeks to complete a run as in finishing every run in a set then so be it, you will be making progress just attempting it so keep going!

[Realfoodieclub Graduate]

Many people feel the same about run1, never feel you are alone on this. As everyone has said you got out there and that's fantastic. I see many people start the same then smile to myself as they come and ask for their grauation badge. Take it slow and steady and the program will help you along. If you need to build up to do week one that's fine. Just keep going out and run for as many of the intervals as you can I would recommend maybe trying to walk for the remainder of the podcast that way you come home feeling better about your time out but if that feels too much don't worry. It soon wont feel so bad as long as you stick with it.

[Madge50 Graduate]

Hey Susan, I took ages to graduate, I still class my 'movement' as wobbling rather than running, and I am slow, but now, I don't care, the whole wellbeing this has given me is priceless! So you keep going, anytime you need some support come on here, you'll get it in spades! You go girl, remember this girl can!

Mx

[Hidden]

It is definitely not just you ! 60 seconds of running ? How hard can it be ? I did struggle through that first session and really thought I would die, the second session was even worse with every muscle still screaming with the unaccustomed effort from the first session. But after that it began to get a bit easier. Its amazing how improved fitness creeps up on you with this programme so do try and stick with it. There is lots of good advice here but slow is the way to go ! Good luck !

[Hidden]

It isn't just you! It might be that you are trying to run too fast to start with but whatever your pace 2 60 second jogs is better than none. Dont be disheartened, just go out and do your best, it will get easier with time and you can move on when you are ready. Age is no barrier to starting to run, my husband started in his late 50s and ran an half marathon when he was 60!

[aileenconnor100]

yup! I 'ran' in the dark at the beginning, mortified at the thought of witnesses you've made a start, take it so slowly - you'll be amazed over time how it feels & how well you manage; baby steps Im heading out tonight for w6r2, not bad for she who couldn't manage w1r1...that will be you too, good luck!

[brik66]

You bothered to go out there. We'll done and yes I've been where you are, but it gets a little better with time.

[PJJones2020]

Just started today and only managed 1 60 seconds. Will repeat tomorrow! 52 and obviously not fit. Very worrying but hope to get fitter