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Couch to 5K
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W1 R1

Well I've made a start! I've got say, it was rather more challenging than I expected, with the middle section (slightly uphill) being the worst part!

I've now scared myself witless by looking at other messages that talk of 20/25 min runs. It's going to have to get easier, as there's no way I could envisage doing that based on how I felt today!

Hey ho - at least the 1st one is done!

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Don't look too far ahead, focus on where you're at at the moment, I've just ran 2.5 mins today and I was daunted by that compared to 1 minute, but it's all doable 🔜 😊

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Yeah well done 1 week at a time and you will make it have fun

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Don't worry about the longer runs you read about . Just do the program as it's laid out and when you eventually get to them magically you will manage to run them . I'm starting week 7 and can say I don't know how but the program works .

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Try not to worry too much about what is to come, we were all in the same position week one. I know I never thought I'd be able to run for more than a minute. Trust the program, take it very slow and steady, and make sure to have at least one rest day between runs.

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Good advice don't look st the next week just put the headphones on and listen to the app - I was like you dreading the next run - I am only on week 5 but I have managed to do all of them they are programmed just right - Week 1 is the hardest 😀

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Believe it or not you've just done the hardest one. From nothing to something and your body is generally in shock, mine was! But after this one, it's a slowly slowly catchy monkey plan. Copyright rolysmate for the monkey phrase. Give it a fortnight and you will be laughing at the one minute section. And some people like to plan. Others prefer not to peek at upcoming weeks. I prefer no peeping because then I can't mentally work out reasons for failure. Good luck for rest of this week. Big pat on the back for kicking the couch

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I remember feeling somewhat like that myself but as others have said take it one run at a time and you'll get there --- nice and steady does it

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Now, not next... slow and steady and just trust the programme...:)

You will get stronger with every run, take your rest days and do not be tempted to push too hard...Keep posting , for great support and advice too!

" The beautiful thing about fear is, when you run towards it...it runs away"

Go for it:)

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Fear not. There's a whole load of preparation before you get to 20 minute runs. By the time you get there it will be possible. Still challenging but totally possible.

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Week one is the hardest! Xx

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One run at a time! Well done. X

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You have done the hardest bit - making the first move. We are all amazed that we progress to run for longer each week but the programme really does work. Some runs will seem harder than others but they all help build stamina which is what will get you to the finishing line.

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