Intro

[Milly_G]

Hi! First time exercising in a very long time. Just finished week 1, day 1 but couldn't run all 8 of the minutes... going to redo in 2 days... hoping I'll be able to run all 8 minutes. I'm not stopping untill week 8 even if it takes me 14 weeks!!

[SC1472 Graduate]

Hello Milly and welcome. Just take each run slowly and relax. Let us know how you get on with repeating your run - any questions just ask as we are a friendly bunch. Are you following the NHS C25K as you refer to 8 weeks and not 9?

[Milly_G in reply to SC1472]

Hi SC Thank you for your tips and encouragement. I don't know what is NHS, I downloaded the c25k from Zen Labs. It's an 8 weeks, 3 times a week program. Today at week 1 day 1 I had 5 minutes warm up 1 minute run (8 times) followed by 90 seconds walk and a 5 minute cool down walk.

[SC1472 Graduate in reply to Milly_G]

There are a lot of variations of the programme - a lot of us have used the NHS version which is over 9 weeks. You can download the podcasts and listen to the lovely Laura. It starts in the same way of 8 one minute runs.

[Milly_G in reply to SC1472]

Thank you I will look into that

[Oldfloss Administrator Graduate in reply to Milly_G]

You will I feel find it a little easier and steadier.. just take it very steadily

[damienair Graduate]

I used an app for mine, it was C25k by ACTIVE. It is a 9 week plan exactly the same as the NHS plan. I started with Laura on the Podcasts and liked it as she gives good advice, however the music sucks. I could use the C25K app by active with Spotify on in the background. Music was my choice, but I did not have Laura to run with. The NHS podcasts are excellent though. However it was this Forum which is the real secret to getting through the plan.

[Milly_G in reply to damienair]

Thank you Damienair, I'm doing this on my own and need all the support and advice there is. I'm curious about the NHS so I will give it a try

[Oldfloss Administrator Graduate in reply to Milly_G]

It is brilliant

[RebeccaSK Graduate in reply to Milly_G]

Having tried others over the years - and never been able to complete the full programme - I think the NHS one is the best one out there. I'm on Week 8 now and I truly believe I will complete Week 9 over the next 10 days or so. I've never got this far with any other Couch25k programme so really recommend the NHS one. This forum is amazing too - we can share the joy of our good runs and when we have a bad run there are a huge number of people ready to build you back up and put things into perspective. I love this forum!

[Milly_G in reply to RebeccaSK]

I will try it out today Thank you for sharing your experience I'm redoing w1 d1 so I will be able to compare the 2 and see what suits me.

[Jewel84 Graduate]

Hi Milly. I was the same. Keep at it. If I can do it so can you

[Milly_G in reply to Jewel84]

Thank you Jewel I hope that I can stick with it and go trough this bump in the road. I thought I was in better shape so I'm a little disappointed but I know I will be in better shape in no time.

[SunnyMummy Graduate]

That's the spirit! I couldn't do all of them in that first session either so repeated a week later - I hadn't got into a routine at that stage. I'm now just one run away from completing the programme & have already done a 5k run in a reasonable time 😄 Trust in the programme. Slow down your pace. Keep repeating the sessions if you need to but push yourself to do them too - my biggest enemy was definitely the belief that I wasn't a runner, I was too unfit & my lungs & legs were just rubbish. Now when I feel like I might not be able to go on much further, I chant "just keep running" (in the style of Dory singing 'just keep swimming') & just say to myself I'll make it to the next bush/lamppost/bridge whatever. You'll soon find your legs go on autopilot! For me it's just my breathing I have to focus on - I'm also asthmatic apparently!

[Milly_G in reply to SunnyMummy]

Ha! I'll think of you this morning and find my little mantra to push harder. I did that "spot small objectives" last time too it really helps motivation.

[Oldfloss Administrator Graduate]

This is the one most of the folk on the forum follow...

nhs.uk/Livewell/c25k/Pages/...

Slow and really steady is the way...it is a very gradual structured nine week programme and it will get you to running for 30 minutes, comfortably !

[Hidden]

Just stick with it even if you have to do every week twice (I know someone who did that but is now a regular runner 3 years later). The only thing not to do is try to do it faster. It is 8/9 weeks for a reason.

[Milly_G in reply to Hidden]

I will redo every day I did not complete. I've got a 5km race planned in about 12 weeks but even if I have to walk a bit it'll still be an achievement over what my body can do at the moment.

[EleanorL Graduate]

I was at your stage 7 weeks ago and had to stop after the 4th minute to recover ! Sunday I ran 25 minutes without stopping on week 7 run 2. Follow the plan, slow and steady and you will get there. This forum is brilliant for keeping you motivated so do please keep posting!

[Milly_G in reply to EleanorL]

I will keep posting as It's a great motivator and the tips people give are the best!! Wow, week 7!! You are really doing great!!

[davidhwynn Graduate]

Running those 1-minute intervals in W1 took me 3 weeks! Try the NHS C25K podcasts as others have suggested - I agree that the music sucks but the lovely Laura encouraging you forward is worth the musical pain! I never thought I would say this, but I'm on the IC (ie. off running, on invalid couch) and getting grumpy I can't run ... and I always HATED running!!!