c25k

Tomorrow I am gonna officially start week 1 any tips guys

[Oldfloss Administrator Graduate]

Okay!

Well you have said it..so you have to do it now..🙂

Top tip...slow and steady..then..take your rest days..don't push yourself too hard...post your runs..we are great bunch for motivation and encouragement...and the odd shove!

So...welcome..and good luck 🙂

[Hidden in reply to Oldfloss]

Do you do alternative days or go all out apart from 1 day. at the moment I am looking at both this and strength and flex is this something you guys do or is it just all running

[NickiCS Graduate in reply to Hidden]

You need rest days, so only run 3 times a week and do strength and flex on your non-running days

[Hidden in reply to NickiCS]

Thanks NickiCS I don't want to over do it. My usual weigh days are a friday but had to reschedule for monday's so unsure wether to still do this between now and then or wait as I allow myself a cheat day which is weigh day. I can probably make a planner up for tuesday-sunday no problem though

[Millsie-J Graduate in reply to Hidden]

Tomorrow is your planned start day, dont put it off, go do it 😀👍🏼

[Oldfloss Administrator Graduate in reply to Hidden]

Download the C25K app..from the web site. The site gives you a week by week..Three runs per week..carefully structured to get you running for 30 mins..after nine weeks.( or however long it takes you..)

On your rest days..you can do other exercises..some of us do strength and flex (link on the Site too).You can swim, cycle,yoga,cross train,walk....anything you fancy...but no run ..🙂

The idea is to get to Week 9 injury free..🙂

[Hidden in reply to Oldfloss]

I have the download on my mp3 player ready Oldfloss

[NickiCS Graduate]

My top tip is PMA...I find by repeatedly telling myself I can do it, I do! Before starting the Couch to 5k, I couldn't have run for more than a few seconds...that was at Christmas...I am starting week 6 tomorrow and very proud of my achievement. I am sure you will be, too.

Good luck and enjoy!

[Hidden]

I may sound dumb here but what does PMA mean

[NickiCS Graduate in reply to Hidden]

Sorry. I meant to add that - a Positive Mental Attitude...it really helps...just keep telling yourself you can achieve it...and you'll feel fantastic afterwards.

[AnneDroid Graduate in reply to Hidden]

Positive Mental Attitude I'm guessing. And it's good advice!

All the best with the New You.

[AnneDroid Graduate in reply to AnneDroid]

Oops sorry NickiCS - cross posted there!

[Millsie-J Graduate]

Brilliant, great decision.

Tips: get everything ready - what you will wear, route you will run, podcast/app downloaded, phone etc charged, and get out there to a planned time. That way you will not be inclined to put it off.

You must take a rest day after a run day, the programme requires this as your body builds and gets used to the exercise. You can do other sports on rest days other than running activities, useful for cross training purposes. Strength and flex would be good for this but other activities are also good, walking, swimming, yoga, pilartis etc.

Good luck, let us know how it went 👍🏼😀

[Hidden]

I have an app on my phone to plot my run and it says est time is 34:11, 4.56km and 8.0 km/h is this a decent beginner speed

[Oldfloss Administrator Graduate in reply to Hidden]

Err..if you are starting the C25K..that is a tad fast.....if you are a beginner..then the idea is to atart at Week One and take it very steady and slow..

[Hidden]

It is the route from my location to my fathers care home and least busiest route.

[SuperMouse Graduate]

Just do it! Nice and slow though!

[Oldfloss Administrator Graduate]

So... just do the route.. but just do the Week 1 Run 1 sequence and walk the rest

nhs.uk/livewell/c25k/pages/...

Week One

Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

That way.. you will be fine

[Hidden in reply to Oldfloss]

Should I start with c to5k or strength and flex

[Hidden]

the km/h maybe a rough guide as its a mobile app

[Oldfloss Administrator Graduate]

C25K..it is fun☺

[MrsPsycho Graduate]

As many others have said: slow and steady. Don't rush it's not a sprint. Keep yourself hydrated and have some decent low BPM tunes to listen to

[Irish-John Graduate]

All the above - and read the early posts of Graduates and all our struggles, fears and doubts...but we made it and so can you

[Millsie-J Graduate in reply to Irish-John]

John boy, you are back! How are things with you my dear? Nice to see you are posting xxxx

[ANewMe2022 Graduate]

My mantra is 'run like I'm sponsored by Nike' - so my best tip is 'Just do it'!

Keep posting highs and lows on this forum and we'll all chivvy you along. I started beginning of the year and was absolutely goosed running for 60 seconds - I've just ran for 20 mins today! This is soooo possible for you...xx

[melly4012 Graduate]

Welcome!! The C25k programme is simply amazing, following it will change your life and be one of the best decisions you'll ever make. Top tips - go slowly (slow down and then slow down some more), listen to Laura and following the programme, take your rest days, stretch and before you know it you'll be running for 30 minutes!

Best tip is to stick with the forum! It's full of incredible, inspirational people so do use it for advice, encouragement and to let us celebrate your successes with you. We'll be with you every step of the way!

[Hidden in reply to melly4012]

if using a running app via mobile do u need data on phone?

[melly4012 Graduate in reply to Hidden]

I think you do, yes. I'm not sure how much as I use a gps running watch (which you can actually pick up second hand very cheap on ebay) but others might be able to help you out.

[Millsie-J Graduate in reply to Hidden]

If you download the podcast you do not need to stream it as you run therefore you do not need data