Couch to 5k

[Lizzie14]

Just done Day 3 Wk1 and it was harder than Day2. Had to keep stopping- can't imagine ever being able to run 2 mins let alone 5k

[vivh61 Graduate]

Hi Lizzie

It's possible you were trying to go a bit too fast and ran out of oomph, which is something we all do from time to time. Just take it slowly and steadily, and if you need to repeat a run or a week, then do. As for the 5k, not everyone manages it in 30 mins (I certainly didn't and still don't) but it will come with time and practise. You're doing well to have got this far, so keep going!

[belonger Graduate]

Hi Lizzie, I've just done the same run as you and I also found it quite hard today - but I'm absolutely taking the advice on here to go SLOW - as slow as I can and then a bit slower! It's the only way I'm going to keep going and not get disheartened I think, and my main goal is just to keep going! So many people on here describe the exact same feeling of 'I'll never be able to do this' at the start, but then went on to complete the whole programme and run regularly - take heart from their reassurance! We're getting off our bums and doing it - that's a BIG acheivement!

[Whatsapp Graduate]

Well done - no one said this would be easy. Your mindset was different this time and because you had run this before you were perhaps expecting to see progress by it feeling easier?

I got downhearted just the same as you as I expected it to get easier, but the truth is your body is adjusting to all this new effort so it will be protesting for the first few weeks as it learns to adjust to the new you.

I read somewhere that it take about two weeks for your body to get the benefits of any training (not sure how true this is), so that means if I started a new workout today it would be about two weeks at least before the benefits started to show.

Keep plugging away the benefits are just around the corner, by which time you will be pushing yourself harder than before.

[Carolinemcd Graduate]

It's really easy to get caught up with the expectation of running 5k and what you'll be doing in week 9. But try focus on the week you're doing now. Well done for completing week 1

[misswobble Graduate]

Trust in the program and yourself. It's easy to follow so don't worry. Go,slow enough and you'll be fine

[resolution Graduate]

I had the good fortune of starting to run with someone who had experience. They taught me that if you've never done regular running before that you should start at a running pace that's almost the same as your 'brisk walk' pace, only you move like you're running. Try that if you aren't sure how slow to go! Speed comes later, right now it's all about stamina and endurance, and teaching your muscles how to get used to running.

[Wizziewood]

Oh yes you will. I felt just like you do all the way through, if you read other posts you'll see a lot of other people saying exactly the same. Follow the golden rule ... slow, slow, slow. Speed and distance do not matter, that will come in time. Well done for getting started. Go for it!

[davelinks Graduate]

Many feel like that, at 60 I did, thinking I won't get to 5k!, But, going slow & steady and with a lot of determination I did! And much later I got to 10k. My wife also did c25k last year at 61... But, you only need to get to 30mins first, and slowly!

We've armed you with good advice, so, get out there and nail it! Slowly!😊

[Lenne]

Hey Lizzie! I am also doing week 3, did run 2 this morning. As everyone else has said the trick is to go slowly. I went so slowly people walked by me faster than I was actually jogging but that's okay because I know it's about endurance, not speed.

Keep it up! xx