Couch to 5k

[MrsMelia]

Morning everyone, I'm really pleased I've found this app. I've started the couch to 5k and I'm struggling already and I'm only on the first week 😱

[Hidden]

Morning, and welcome! Don't worry, you're in good company, I think most of us have probably struggled with the first week. But take it from one who has made it all the way to the heady heights of week 3 (whoop!) it does get easier - quickly.

As anyone else will tell you I'm sure, just take it slowly, it's not a race, it doesn't matter if your "run" is nearly as slow as your "walk", so long as you're doing it. And actually, I found week 2 easier than week 1, those 8(?) run in the first week seemed to go on for ever!

Just remember you'll get plenty of encouragement on here, and tips from those who actually know what they're talking about. Good luck and keep us posted

Neil

[MrsMelia in reply to Hidden]

Thanks for the sound advice, it feels such a slog, but I will keep going 😊

[GrannyO Graduate]

If you haven't run since you were a child those first 60 second runs are a killer! Trust the programme though, it's brilliant. Don't run fast- as your mentor says it's just a light jog. Even if it's no faster or even slower than walking (see other posts on the forum!) running is a totally different body dynamic that will strengthen your legs and improve cardiovascular fitness. I too struggled in week 1, but 5 weeks later I've just run for 20 whole minutes. Don't give up. Just do the runs real slow and breathe deep. Good luck 😊.

[MrsMelia in reply to GrannyO]

Thank you for the advice, I feel like my legs are so heavy! I'm doing it on my own as well so I think that doesn't help - I will keep going 😊

[IannodaTruffe Mentor in reply to MrsMelia]

Welcome to your new running family.

You are not running alone now.

I believe that you are better off doing C25K on your own, simply because it means you can run at a pace that suits you, without any compromise. Also there is nobody to let you down.

You can't fail this programme unless you head back to the couch for good.

Always take your rest days, more than one if you need it.

If you don't complete a run then repeat it until completion, then move on.

Believe in yourself. You WILL do it.

Keep posting your progress.

Good luck.

[MrsMelia in reply to IannodaTruffe]

Thank you 😊 I feel more encouraged by everyone already. My next run is tomorrow so I need to heed all the good advice - hopefully just heading back to the couch at the end of the day!

[Paul46-ipswich Graduate]

Yes keep with it, you'll be amazed at how fast you improve. Yes the first week is tough but you learn how to push yourself through it. Every step forward is one you don't need to do again, except if you quit, so however tough you think it is keep going, you don't want to do week 1 again lol

[Paul46-ipswich Graduate]

Yes keep with it, you'll be amazed at how fast you improve. Yes the first week is tough but you learn how to push yourself through it. Every step forward is one you don't need to do again, except if you quit, so however tough you think it is keep going, you don't want to do week 1 again lol

[MrsMelia in reply to Paul46-ipswich]

I'm a pushover mentally and that's a challenge on its own! I find a good rhythm and my mind is saying 'no'! Thanks for the encouragement.

[ejvcruns Graduate]

You're not on your own, we are here! Week 1 is hard, you will be surprised that it gets better and better!

[MrsMelia in reply to ejvcruns]

Thank you for the support!

[xleighx]

Morning ! I agree with everyone just slow down to a comfortable pace and you will get there I have just completed week 1 thanks to the advice of people here I repeated a couple of the runs due to not managing to do the full run but I slowed down and I'm nailing it ok I can't hold a conversation like it says I should it's hard but you can do it just keep at it someone on here told me I'm beating those on the couch and that's what matters 😊 you'll get there

[MrsMelia in reply to xleighx]

Thank you for the encouragement!

[xleighx in reply to MrsMelia]

Your welcome x

[Irish-John Graduate]

Think of it this way - if none of us hadn't found running to BE a struggle in the beginning we would never have needed to do this programme

You are in good company here. Some of us had what seemed like far too many physical "defects" to "ever be able to run' but you will see the graduate badge after those names now

Run slow. I guarantee you you are running faster than your own personal "slow" right now. It's one of the trickiest things to work through because it is very counterintuitive.

And about the ONLY "unbreakable" rule is - don't run on a Rest day.

Use the programme as a framework for the rest - less than 10% graduate in nine weeks/with 5k anyway - and you will be fine

Wishing you many happy miles in your future.

[MrsMelia in reply to Irish-John]

Thank you. I feel more confident about running tomorrow now 😊

[Sarah_lou18 Graduate]

Hiya 👋🏻

This is my first week too and it's definitely a challenge. During my first run my thighs felt like they were turning to lead but I got such a sense of achievement when I completed Run 1 and I bet you did too.

Keep posting cos were all in it together and can help one another. X

[MrsMelia in reply to Sarah_lou18]

Hi! I just felt exactly the same! Wondering where my energy was and, you're right, it did feel good! My 2nd session was abysmal and I totally struggled with it. I'm running again tomorrow - how about you?

[Sarah_lou18 Graduate in reply to MrsMelia]

My second run is tonight once my hubby gets in from work. X

[MrsMelia in reply to Sarah_lou18]

Fab! Have a good one 😊

[Sarah_lou18 Graduate in reply to MrsMelia]

You too, enjoy your rest day

[Fergyfox13 Graduate]

Hi. Same here. Struggled with the first run!! Took 2 weeks before I could do it. Legs felt like lead!!

But .... no problem with 2nd week!! Amazing!! It was ok. So keep going, you will surprise yourself! 👍

[MrsMelia in reply to Fergyfox13]

So, I've just done my run, it really buoyed me up knowing there's such a community out there 😊 it definitely didn't feel so bad mentally today!

[JenniferCMS Graduate]

Welcome Mrs Melia. As you progress further in the programme (and you will, even if you have rubbish, incomplete runs along the way and re-do them as a result - most of us have them on our journey) you will STILL struggle with the first 5-10 mins. Even as a graduate, those are STILL my most difficult minutes, as the body protests until you beat it into submission and a more comfortable rhythm😉. So you're tackling a very steep curve upwards which will even out a bit in the next few weeks (with the odd blip, of course). You can, and will, do it 🏃🏽‍♀️😀.

[MrsMelia in reply to JenniferCMS]

Ah thanks - I ran this morning and after all the advice approached it and managed the whole thing more positively 😎

[JenniferCMS Graduate in reply to MrsMelia]

Great. Even now I doubt myself every time and have got used to saying 'oh, I'll just do what I do...' but usually do better than I think I will.

[MrsMelia in reply to JenniferCMS]

That's brilliant - I can understand that feeling and now you're encouraging us beginners! 😃

[DicyOne]

I struggled the first week, 60 seconds seemed such a long time to run, but don't worry when you get to week 7 and run for 25 minutes, you will laugh at how you struggled to run for 60 seconds.

[MrsMelia in reply to DicyOne]

😳 That still seems so far away!

[Gillma Graduate]

I'd just add - re the 'go slow, even slower' advice: it really is ok to sort of micro-jog. It might actually be slower than your purposeful walking speed (mr gillma can stride-walk away from me when I am in micro-jog gear) but it's different to walking. And it is a gear that is worth finding because I think it trains your running legs with minimal stress. In the future you can experiment with stride, speed but I always find this first gear very useful. Good luck! This system works. 👏

[25kdown]

dont give up, i cant believe i ran for 20 minutes last night without stopping, on week one i was buggered, its truely amazing how your endurance builds up on this programme in only a few short weeks, keep going

[MrsMelia in reply to 25kdown]

I will - the support I've had from everyone on here is fantastic 😃 good job on your run!!