I'm really not fit!

[HomeAtLast]

I downloaded the couch to 5k.

Thought about it a lot.

Forgot about it.

I have a big birthday coming up so thought I would give it a go. I couldn't even do the first day.

How do you do it.

[mooning Graduate]

Well done for taking the first step and giving it a go. Many people make the mistake of going too fast. Slow your walk sections down and go for a very easy jog, nice and slow. They're not measuring your distance, just that you do the jogs. Only has to be slightly quicker than a walk. It is not easy though, but nothing worth doing everything is. It is also a mental thing, your mind will often give up before your body does. Keep posting and good luck

[Realfoodieclub Graduate]

Your not alone. There have been many who have found the first day a bit of a struggle and are now happlily running 5km. I would stick with the first week and keep trying, you will get there. It's a journey your taking and there is no time limit. Well done on getting out the door and taking your first step. Keep coming back and let us know how your getting on.

[Cannagh13 Graduate in reply to Realfoodieclub]

I totally agree with you! I have been running the 1st week for 1 month now! My back hurts but I will not give up. This week I am doing the first week for 5 weeks now!

[Davoda Graduate in reply to Cannagh13]

You are ready to move on! Go on give it a go, you might surprise yourself. Not sure if you'll know this wee voice "ah go on, go on, go on!"

[loisamelia Graduate]

Slowly!!! Very slowly! If you think you're going slow try slowing it down even more and focus on your breathing if only as a way to take your mind off what's happening with your running. Good luck, we've all been there one way or another and we're all here to support you

[JaySeeSkinny Graduate]

Many people couldn't do it - but now they can! Just keep trying and as everyone says "slow down". When you're told to run they mean "shuffle along like a zombie trying to jog" - well that's what most of us felt like. There is no reason not to repeat runs or weeks - loads of people on here took longer than 9 weeks. The reason they managed was that they never gave up, just keep trying and post on here. There is always someone to give a helping hand! Good luck!

[misswobble Graduate]

You can do it! Yes, you can really! Just make a start. It's only slow walking with a slow jog for about 30 seconds before you walk again. You can do that! Honestly.

Just get out there and give it a go. We all started off the sofa from where it's nice, comfy and within our comfort zone. You're a grown-up now and you can get yourself off the settee and doing something towards your fitness goals

I'd go today while it's still light. You can let us know how it goes when you get back.

[runswithdogs Graduate]

First run is the hardest. Try again and slow right down. No big deal if it takes a few times to get it. Many people on here repeat runs or whole weeks. The important thing is to keep trying.

[Razouski]

Just take it really slowly as others have said. When I did the first run of week 1 I really thought there was no way I could get to the end of that first minute's run. So I did a couple of "practice" runs. My running was dead slow to begin with, and sometimes it felt like my running was flower than my walking.

You can do this, and there are so many people in the forum who will be virtually by your side, willing you onwards.

Don't give up. Just keep trying until you can get this run under your belt. Good luck.

[JoolieB1 Graduate]

I wasn't fit at all a year ago but I plodded through the programme and my husband says I am a "fit bird" nowadays LOL! Running very slowly will get you through the programme, maybe you set off like a whippet??

[Oldfloss Administrator Graduate]

One small, slow step at a time

Literally.

You follow the programme, you take rest days, you go as slowly as you like and always steadily.

The main thing is wanting to do it.. do you want to? if you do.. then you will... so many of us have felt we could never do it, many of us, thought we might collapse, the first week and yet..here we are.. so..

Why don't you come and join us.

Support, encouragement and the odd shove if you need it ( gentle of course)

I am a really old lady.. started out that first week.. gasping for breath..just about up to 10 K now, always slow and always steady and loving every flipping moment of it!

We are a great bunch of folk... this could be one of the best things you have ever done!

Make that first run, the start of the journey to becoming that person you know you are

[Davoda Graduate]

Well done on starting, many never get that far!

Can you walk for 30 mins? If not perhaps do that first for a couple of weeks & then restart the programme. 😀

Best wishes with it, taking it slow & steady works & you'll get there in the end. (And if you're not there, it's not the end!!)

[HomeAtLast in reply to Davoda]

I can walk for hours, but running, that takes by breath away, literally

[Davoda Graduate in reply to HomeAtLast]

Okay dokay. Keep going with the programme, as slow as you like. 😀

[NeverSayNoToJeffing Graduate]

Slowly ...we've all been there. Slow down then slow down some more. You'll feel like you are hardly moving but as long as you are you'll make progress.🐢👣🏃🏿

[annie1970 Graduate]

Hi home at last. All I can say is - if you follow the programme you can do it. I am nearly 47 and overweoght and was terribly unfit - my main exercise just dashing about at work.

First week of c25k I was in agony and thought I was going to die. The second week pretty much the same. But have just completed week three and broke some sort of barrier because I found it easy. I didn't get tired and I really enjoyed it!

W4r1 today.

Good luck - ifni can do it you really can!

[Hillrunner2201]

This is all good advice🙂 The only thing I'll add is to trust the program and don't jump ahead thinking about what you're doing next week or finishing the program. One step at a time and it WILL work 👍