Attempted my first run today. Made it to the half way bell and gave up on the running. Feel very demotivated as I can’t even manage 8 minutes but I am determined to complete the full 9 weeks
Thinking about doing week 1 twice to hopefully get my fitness level up
Any advice for beginners?
Yes! Go very slowly. Never quit! It’s a fantastic programme and is suitable for all. We all started where you are now. We learned to run from scratch too 😃👍
You will do this and it will change your life.
Read this guide to the plan healthunlocked.com/couchto5... and follow the guidance.
You were probably going too fast. That is the most common mistake.
Don't feel demotivated. This is a learning process, so take the positives and move on.
Keep us posted with your progress.
I think the advice you need has already been given in earlier posts so do stick with it! Best of luck.
Honestly don’t give up, I tried on my own before xmas and did ok but slipped in the ice and gave up, so joined a local running club and started couch25k with them on Jan 7th, I’ve never ever run or done any exercise, have 5 stone to lose and my first 60 second run I literally felt like I was dying and wanted to pack in, yesterday I finished week 5 and ran for 20 mins, never ever ever in a million years did I think I’d ever do that, don’t run too fast pick a pace you feel ok at x x good luck it really does work keep at it x
Slowly..very slowly...you can do this & even though it’s a 9 week programme doesn’t mean it will take you 9 weeks, it can take longer, it took me longer, you will do it, in your own time...if you’re not satisfied with a run, do it again if you feel you should but if you do complete a run, even if it’s hard, just keep going, go onto the next...its not going to be easy & even a bad run is better than no run at all...come on, we’re all there with you!!
Well done for having the courage to get off the sofa and get out there, that's the first hurdle sorted! Now don't feel downhearted, I was in your position recently and am now on week 3!! Its taken longer than 3 weeks though, and I'm still finding that the first bit of the run is always hard as I start off too fast you just need to take it really, really slowly. You can do it, if I can...honestly. Good luck.
Hi Cloe, I had exactly the same problems and against all the advice I did repeat W1 - it worked for me and I completed W9 last week! I still go slowly and that is the key. I also do some light exercises at home on the rest days as it all helps to build fitness.
Welcome to this fantastic programme. It works honestly. We don't fail just practice runs which don't quite go to plan. Take it slow and steady and stick to the run/walk and you will get there.
I started in September, followed the plan religiously and took my rest days. If I can do it, unfit 56 year old, anyone can 👏
Well done for starting. It took me 50 runs not the standard 27 so yes, by all means repeat if necessary. I repeated Week 1 because I couldn't do all the runs. You shouldn't wait until you feel totally comfortable with a run because you can usually do the next one 
but it is fine to repeat. And the thing to do, as everyone has said, is to slow down. The running action is different from the walking action so don't worry about it. You can do this. Keep posting to let us know how you're getting on.
Every step counts
Every step is an achievement
Every move you make is a victory
Every time you push yourself beyond your past is worth appreciation.
Feel proud, Feel Good and
Keep your feet on ground and head in the clouds,
Just Do It
I looked like something possessed when he started as didn’t know how to run! I did a fast walk come joggy thing ... nothing like a professional runner. But I was moving! I think choosing the right route works wonders... I use back lanes where flat and no one about and I feel comfortable with no onlookers. Good luck
Honestly ... I had exactly the same problem and thoughts during my first week last August. I couldn't do all of the first week runs. It felt really demoralising. I considered redoing the first week. Some people said you could redo if you wanted which was good to know but someone encouraged me too try the next week. After giving it a lot of thought (I do tend to overthink things) I moved forward. I won't lie each week was difficult - overweight and unfit is not a great mix. I completed the programme without any redos and this last weekend ran for 60+ minutes without stopping! Half the battle is physical but definitely half is a mind game. Good luck as you move forward - as said by others keep it slow and steady it is not a race you will gradually build up your strength and stamina.
healthunlocked.com/couchto5...
As IannodaTruffe says..check this out
Just slow down... right down... and then more. No such thing as too slow
Exercises on rest days will help, rather than repetition.. strength and flex... stamina... swimming, cycling, walking...
Try these...
nhs.uk/Livewell/strength-an...
You can do this... trust the programme and believe in yourself
I’m in week 2, and I did 4 runs in week one and had a 6 day break too. And from my (short but still in the forefront of my mind) I was going too fast and knackering myself. Take your time. Remember, slow and steady wins the race. X
Thank you all so much for your replies! Feeling super motivated now and excited to go on my next run
Keep going you can do it 😀
Hi chloe, are you using the app, do you know you can have music playing alongside it and the coach will interupt with the instructions....
Nice and slow and steady, just a gentle jog for the run intervals...
Good luck😊...
I think psychologically week 1 is hard - firstly because it's the first time out, but secondly you have to run EIGHT times and it feels like a lot. First run I did, when I heard Jo say "you have two more runs to do, I misheard, or it was drowned out in traffic, so I thought it was the last one, so quite disheartened to find I had to do one more! Curiously, I think I found week 2 easier because although the runs were longer, the walk breaks were also longer, and there are only six reps. Then as it progresses you get used to the longer and longer runs, until you find the walk breaks are just a nuisance because you want to keep running. As you progress through weeks 1 to 4 you find your recovery time from each run gets quicker, and you'll think "why am I walking? I wanna be running!"
Week 1, Run 1
Week 1 Run 1
Week 1 run 1 
Week 1 Run 1
