Truly the programme is amazing! Yet, there are certain pieces of advice and troubles that seem to recur. I thought I'd summarise. Mentally, I divide C25K into three groups of three weeks each, each with its own special challenges.
Weeks 1-3: THE PLUNGE
In these weeks, you are puffing like a train and feeling like you might expire. Neighbours wonder if they should call ambulances. Many people feel ashamed of their appearance and fitness. Many hide their participation from loved ones for fear they cannot succeed.
Strategies for success:
* Do not "run" but *jog* slowly. SLOWLY.
* Remember that runners are invisible. No one will see you once you put on your invisible running gear. The lack of interest from passers by is astounding.
* Get out the door in whatever you have handy. Don't delay to purchase perfect shoes, perfect pants, perfect whatever. Getting out the door is the MOST important thing. You are not running long distances so shoes that work for walking are good for running too.
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Weeks 4-6: THE AMAZING WEEKS
These weeks are so awesome that you just can't believe they are true!! You go from gasping out 3 minutes (end of week 3) to confidently running 25 minutes (end of week 6). Many people freak out. How is it possible? The truth is your body is amazing and built to move. Give it a chance and it will astound and amaze you. Week 5, Run 3, the first long run, is a highlight of the program. But the challenge to your mind is real.
Strategies for success:
* Continue to go SLOW
* Now's the time to change out gear if you need to
* Come out of the closet and get extra support. It's a mental game, these three weeks. You CAN do it. I did it. Many many people on this forum did it, and we were all old, fat, unfit, ex-smokers who hadn't exercised since school and then only reluctantly. Still, we did it. And you can too. Tell your family and friends, or come on here. You won't disappoint them, or us.
* Accept the challenge. Don't repeat a run "just in case". Go with it and see how far you can get.
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Weeks 7-9 TRAINING WHEELS
In weeks 7-9 you just do long runs, so actually... you don't need the podcasts or app (shhhh). But you WANT it. It helps to stabilise you, give you structure and form, a goal, now that in fact you are pretty sure you will be able to run 30 minutes. Crisis of motivation is not uncommon since...these weeks are not the amazing weeks. Instead it's a mental game to get out there and just finish. It's also the time to prep for after graduation so you don't just go back to the couch.
Strategies for success:
* To motivate yourself, change things and give yourself something to look forward to. Change up your route. Try running outside if you've been on a treadmill. Get a new awesome playlist.
* Take an extra rest day between runs if you need it. These longer runs are rather taxing and you are still building fitness -- you just became a runner, after all.
* Consider adding a strength programme to your resting days. The stronger you are, the further and faster you'll be able to run. Plus, muscle burns calories faster 
* Begin to think beyond 9 weeks into your future as a runner. Experiment with no podcast. Download a tracker app, or some kind of training app. Is there one you like that you'll want to use?. Think about future goals (further? Faster? In more places?). Sign up for a 5k race? Begin to plan to achieve those goals. Ask for help if you don't know what to do.
* Time to join a group? Many people take up the challenge of ParkRun at this time. Or perhaps just a running buddy?
Couch to 5k take 4
The struggle with couch to 5k
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