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Couch to 5K
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Week five run 1 done

Hi! My name is Paola and I am writing from Italy. Today l have done w5 r1 and I'm very happy. I didn't think I could do it...    but the problem is that I am very slow, sometime I think too slow... 😑 what can you tell me? 

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Slow is the new black, Paola. Don't worry about speed just yet. Once you can run for 30 minutes and graduate, you can start working on improving speed or increasing distance. For now, slow and steady is the way forward. 🐌🐌🐌

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Slow is the new black...I like that :)

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Thank you very much!!! 🐌🐌🐌🐌🐌🐌 

I didn't think I could love running... But it is... I don't want to stop! Where are you from? I am happy to have friends doing my same program!!!

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I'm Danish

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Welcome Paola - how nice to have an Italian runner in the gang!  

Slow is good and will get you to the finishing line. It sounds like it's going well.

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Cool, I have someone who can replace me while on the IC :) and we also share the same name !

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We're getting really international - Danish, Italian ( secan is Italian aswell), German, Bulgaria, France - and there are probably loads more! 

Well done on your running, it's a great programme and lovely to see when someone gets bitten by the running bug!

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My husband thinks I'm from another planet. Not sure if that counts as international 😀

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Not international - extraterrestrial! 😈

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I recon we have a couple of Americans and at least a Canadian and an Australian. There's Shivani05, from India, and recently someone joined from Hong Kong.

We are not simply international, we are global!

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Hi Paola. I think we have all worried that we are running too slow at times for it to really count as running. Don't worry it is fine to go really slowly while you're training to run - and afterwards too. When you are running for 30 min, try to spend some time consolidating before you work on getting faster. It will come with time anyway but for now slow is good.

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Hi Paola, slow is the way to do it. You don't want to hurt yourself. And then once you overtake a walker, you think: Whoop di doop  I win!   I am still slow but then how can I smell the flowers if I go too fast..... Don't worry, if you love it you will do well

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Hi Paola100,

Welcome to this wonderful community.

During the programme, there is no such a thing as "too slow"; the right speed is the one that get you through the running session, no matter how slow.

Your speed will increase naturally, as you progress, and you can do some specific speed training after you completed the programme, if you want. Right now, take your time and enjoy the ride!

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Slow is good :)   You need to run a t a speed that lets you complete the intervals demanded by the program.  It is an especially good idea to start your run more slowly than you think you need to.  If towards the end of the run you feel like speeding up a little then you can do.

The C25K program is designed to get you running continuously for 30 minutes.  It is extremely well designed because it is paced in such a way that just about anyone will be able to run for 30 minutes after 9 weeks if they follow the program.

Do more than the program asks for and you risk injury, or just so disheartened that you dont bother to complete it.  But follow it, and you'll become a running adict.

Happy Running

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Well done for getting this far Paola! My advice would be not to worry about speed at all.  It will come in time. I am on Week 8 now but I remember when I was on about week 5 that I was using all my energy just a do what I was doing and some other jogger overtook me at speed!! It made me feel slightly disheartened at my speed, but I just said to myself "you're only a beginner that woman has probably been doing this for years. What is most important is that you complete today's session. Maybe one day you'll be like her" - and that got me through it

As you progress to where I'm at on Week 8 I have already noticed that I must be running slightly faster as I seem to cover a greater distance. My advice on getting to this stage is - make sure you have rest days, only run 3 times a week (which means you get a 2 day break sometimes) as your body is getting used to higher impact exercise. 

You're doing so well. Good luck! 

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Welcome Paola. You are doing a great job to have got to week 5. More of the same will guarantee success !

Was going to give more advice, but all the fantastic c25k people above have already done it beautifully. Agree with them all.😊

Good luck.

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Thank you to everyone. I am really proud to be a part of this wonderful group! ❤️❤️❤️❤️❤️❤️❤️

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Ciao ononima!  Non precoccuparti per la velocita', verra' col tempo . Benvenuta in questo covo di matti :) Io al momento ho un ginocchio inutiluzzabile, e non sono spesso online, ma non avrei mai potuto rimettermi a correre senza questo gruppo!Vivo in Irlanda, originariamente di Milano - e tu?

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Ciaoooo! Sono di La Spezia, anche se vivo spesso a roma per lavoro! Sono contenta di trovare un'altra italiana! Sto cercando di fare la tabella dei 5 km e sto diventando addicted, anche se sono solo alla sesta settimana. Che mi dici di te? 🙂👍

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