Super slow, week 1: I have started the couch to... - Couch to 5K

Couch to 5K

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Super slow, week 1


I have started the couch to 5k, and my best distance was 1.6 miles. I am extremely flat footed, with very shorthe legs. It just seems like I should be doing much better than that just starting out even. Anyone else have thato problem, or any suggestions? I am 39 year old female, a few pounds overweight in good health but have just started working out again. I have never been a runner.

9 Replies

As I understand it, and I'm a new runner too, it is not the distance you cover that matters on this programme, but the time done and that needs to be according to the app. Follow that and you will move surely and steadily through from week to week. So just follow the instructions and ignore your distance at the moment. I have no idea how far I have run apart from that it was "from here to there and back".


Absolutely. It's all about building up the time and stamina. Get distance right out of your head for the programme and worry about that only after you graduate and can run non stop for 30 minutes at a sustainable pace and most importantly ... injury free!


Just follow the programme... forget time, speed or distance :)

Just enjoy the journey...!


I don't know how you felt, but when I did the first week it was more about just putting one foot in front of the other and making it to the end. Don't worry about the distance you cover, if you're going at a comfortable pace then you are more likely to succeed.

I still plod along, but it's definitely a lot less difficult (I won't say easier!) 7 weeks in. The more time you spend running rather than walking as you continue the programme, then you naturally build up greater distance.

I'm starting to find it a challenge to think of different routes (I like variety), because I'm having to rely more on my sense of direction as I move further away from home. I'm not so familiar with some parts of town - in a few weeks I'll know all the good 5k routes.

Go for it!

Millsie-JGraduate in reply to RuthMargaret

Run half your programme run out, then turn round and run the second half back. It's called an Out and Back run👍🏼

RuthMargaretGraduate in reply to Millsie-J

That's all well and good, but as with my dog walks I enjoy a circular route 😊

Millsie-JGraduate in reply to RuthMargaret

It's an option😃

As a kid, I did no sport. At the age of 51, I took up running and, despite being overweight and very flat footed and despite numerous injuries, completed the Brighton Marathon in under 5 hours in both 2014 and 2015. I am now starting C25k again after another lengthy lay off with injury. You can do this. It's largely a question of putting mind and determination over matter.


At this point, ignore the distance. By the time you graduate and you're running for 30 minutes you'll be running much further but even so many people graduate not covering 5k in 30 minutes - I will be one of those, due to graduate later this week. Forget the distance - focus on the time you run (as per the programme dictates) and you'll find your distance will automatically creep up. I'm super slow but it's still running and it's doing a whole lot more than my husband who is sitting on his backside getting no exercise each day other than walking up and down the stairs - and perhaps into the garden on a full-on day! As we speak, I'm about to go out for my first run of W9. I've planned a route that's 5.5km and I know I'll end up walking for longer than 5 minutes at the end of it just to get home!!!!

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