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Couch to 5K
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W1R1 - so slow!

at 56 I have finally decided that I must get in shape and improve my fitness so I can look forward to a healthy retirement in a couple of years. Just completed the first run but think I was very slow. Any suggestions for speeds for the brisk walk and run?

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Well done for getting started. Don't worry about speed, slow is good. Just walk as briskly as is comfortable to warm up. The speed will come. Go for it, you can do it!

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Slow is good :) My favourite speed :)

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Nope...because at this stage, slow is the way to go...honestly...:)

Slow and steady...you will hear this advice, from so many of us, oh so many times.

It works.

Use your brisk walk and then just run slowly. as Laura says.. no one, if they were on the other side of a hedge and looking over at you, should really know you are running. i.e. no bouncing head, nice relaxed shoulders and light smooth steps.

The time for speed comes after Graduation.

The runs build up in a structured manner and the aim is to get you, running comfortably and staying injury free, all the way to thirty minute runs and the Graduation podium. And us all there cheering you on :)

We have seen quite a few folk appear, and often disappear, because they have pushed too hard too soon :) Either that or they end up on the IC :(

Sorry to sound like your Mum... but others will echo the advice... you may get sick of hearing it...but it really is the way to go :)

So, follow the programme, take your rest days, do other exercises on those rest days too.. whatever you like; swimming, walking, cycling, yoga..Strength and flex too can help particularly as the runs get longer :)

nhs.uk/Livewell/strength-an...

Keep posting, you will get so many tips and so much support too :)

PS

There really is no such thing as too slow... believe me. :)

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I am 55 and just starting Week 4. I am doing my runs on a treadmill for now, as I suffered a bad ankle injury whilst walking a couple of years ago and am a bit nervous of another injury on uneven ground. My aim is to reach 5K and to be a reasonable runner before venturing outside! So I know my exact speeds, and so far have been walking at 4mph and running at 4.5mph. This is comfortable, and I hope to increase my running speed as my fitness and stamina improve, but don't want to push myself too hard and then fail. Slow and steady does it, and my first five minute run today went fine. Good luck!

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If you walk too fast (for you, we are all different), you wont be able to complete each of the run sessions. If you run too fast ( for you), you wont be able to complete the full session. Simple 😀

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That's a really, really good point from Millsie-J and I am sure (with the benefit of a lot of hindsight) that walking too fast was a big part of why I struggled so much with the week 1 podcast.

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Well done! I'm restarting and this week was my first week too. You'll find this community a real source of motivation. I kept with a very slow jog for several weeks so don't worry at all. Your body will let you know when it's got the urge to go faster!

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Thank you for the replies. Feel much better now. Slow ahead it is.

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Slow, slow, slower. It's the way to tackle it and get to the end of the programme in one piece. You don't want to crash and burn

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I too am 56 and decided with some enforced time on my hands to give C25k a go. I'm now on week 8, just following the programme a run at a time (and being totally stubborn and forcing myself on at times!) As everyone says, slow is the key. My brisk walk was more of a slow amble, my running is not much faster just a sort of running type motion. I completed (can't say ran as I walked part of it) my first 5k on a parkrun last weekend - still buzzing about that! Go for it! You can do it!

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