Getting started...

[simmi2003]

I'm determined to run a 5km in the near future. I got the first run done, and then just couldn't muster up the courage to get the second done. Instead I walked a few miles daily. I did a few short seconds of running but felt I wouldn't be able to keep up with the pace of the programme. I'm carrying some extra baggage and that's putting me off. However on a positive note, I have managed to get out walking using the Active 10 app and also got back into the gym doing some cardio and strength training. Now I need to face the challenge of completing my first week. Let's see what this week brings forth...

[Wantorun2013 Graduate]

Come on you can do this lm carrying a whole months shopping😂 and lm about to start W5 in the morning doesn’t matter how slow you are you can succeed. And you will feel so great that you have done it a week at a time. 👍🏃‍♀️

[simmi2003 in reply to Wantorun2013]

Hi there🙋🏽. Thank you for the encouragement, I need it. I'm going to give it a good go this week and persevere.

[Wantorun2013 Graduate in reply to simmi2003]

You can do it lets us know how it goes.

[simmi2003 in reply to Wantorun2013]

I will do so. Thank you.

[PaddyD68]

Take it easy and just keep putting one foot infront of the other,im 4 stone overweight and felt exactly like you did when i started but it gets better ,just believe in yourself and you will smash it...keepposting on here the advise is great and keeps you going

[simmi2003 in reply to PaddyD68]

Thank you Paddy. Slow and steady...for me. Very motivated to get going after reading people's experiences. Will post my progress soon. 🤗

[IannodaTruffe Mentor]

This programme is designed for people just like you.

You are in control, but the gently progressive nature of the plan perfectly matches your developing fitness to the increased demands. It is impossible to fail C25K. If you don't complete a run then you repeat it until completion then move on.

This programme is brilliant. This forum is amazing. Together they can prove to you how incredible you actually are.

You can do this.......... honestly!

[simmi2003 in reply to IannodaTruffe]

Thank you. This forum is active and very helpful and that's the spirit I need to continue on my journey. I'm sure I will face some hurdles along the way, but what doesn't break us only serves to make us stronger. I'm so looking forward to tackling this challenge now. Thanks so much, every bit of advice is so valuable and encouraging. 🙏🏾🏃🏽‍♀️

[Bazza1234 Graduate]

When I first started out on my fitness journey, I was 67YO and had never ever been able to run all my life. I discovered C25K but thought it was too much for me - so I walked for a month and then did this 7 week running course from the MAYO clinic. mayoclinic.org/healthy-life... It only had me running for 15 second intervals at first , slowly building up to 30 second intervals over the 7 weeks - but it did get me running up to 4 miles (6.4KLMs) . I had never even walked 6.4 klms before in my life. I then decided that I would start C25K - and did it. Then onto the B210K programme. In many respects all these programmes have a similar structure - meant to slowly build you up. 4 years later, I have completed 100+ 5K parkruns and 3x half marathons. YOU CAN DO IT!!!!

[simmi2003 in reply to Bazza1234]

Well done Bazza! So admirable. Thanks for the encouragement. 🙏🏾

[Richard7 Graduate]

Hi Simmi - well done for using the Active 10. Regarding the running just trust the programme and believe in yourself. I am 50+ and when I started this I needed to lose around 6stone (now 4.5). I could not complete the first week run of multiple 60 seconds. Yesterday I did my first 30 minutes. Whilst this is a physical challenge this is also a mental challenge. Your physical fitness will improve if you follow the programme - just take things slow. Believe and trust in yourself - I think that is the mental challenge.

[simmi2003 in reply to Richard7]

Hi Richard. I agree it's all about a positive mindset. I'm so determined to keep going. Thanks for the wise words of encouragement. 🙏🏾

[Richard7 Graduate in reply to simmi2003]

Good luck

[Dw58]

I know that the plan is designed for everyone but I thought I would share something I found useful that might be an easier place to start if the plan is too hard at the moment. I did the runners world 30 30 plan before I started the couch to 5 k. I found it in a book published by runners world for beginning runners. For 30 days you do the following. Walk 5 mins then for next 20 mins you run 30 seconds then walk til you get your breath back and feel you can run again. Then run 30 seconds and walk til recovered . Repeat until the 20 mins of run/walk is up. Then cool down walk for 5 mins. It prepares your body for running and you will gain rapidly in fitness and recover much more quickly as the 30 days progress. I’m not saying you won’t achieve week1 on couch to 5 k just that if you decide to give up then there’s an easier way to begin and you could do C25K afterwards.

[simmi2003 in reply to Dw58]

A good plan as well. Thank you kindly. Will give it a go as well. 🙏🏾

[scubasmiff]

Well I'm probably well over 50lbs heavy than I'd like to be. W1r1 was a struggle, w1r3 was so much easier. Even stepping up to 90 second runs in w2 has been ok, and I couldn't have done that last week.

No weight loss yet, but I'm guessing that's because my legs are building a bit of muscle and muscle weighs more than fat.

The mind is the biggest barrier to c25k, I can always find a million reasons why I shouldn't go out and run, but it's such a sense of achievement when I do. I've set strict running days and the family is good with that. Gives a bit of extra incentive when they know I should be out running instead of watching tv.

[simmi2003 in reply to scubasmiff]

I think sometimes I procrastinate too much. I have good intentions but can also make a silly excuse not to go out...however this winter I've set myself this walking/running challenge. I hope to reach the 9th week! I am going to do the same and set aside specific C25K days. I've tried doing gym and the programme and included a cheeky swimming session too, only to leave me feeling exhausted and not getting anything done the next few days. So I will do selective programmes on specific days. I can't be superwoman everyday..lol! Thank you for the encouragement! 🙏🏾

[simmi2003]

I redid Week 1. Just completed R3 today. Now to tackle W2 R1 come Friday... I'm glad I didn't quit before I even got started!😜