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Couch to 5K
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Nervous about week two

I haven't finished week one yet but I'm just wondering how long the runs are on week 2. I've done my first run and was surprised at how unfit I've become in just under a year. I'm debating whether to repeat week one? How long are the runs in week 2?

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Hi Welshwitch, don't worry about Week 2 yet...One run at a time 😆...

You can trust this program it really does work. Each run you do is building you up for the next. Once you have completed a week successfully you can move on with confidence...

Week 2 runs will be a tiny bit longer, but there are less running intervals!

It is perfectly ok to repeat any weeks/runs that you want to, it is your program and doesn't have to be completed in the nine weeks. Many people take longer...

So good luck with the rest of Week 1, nice and steady. Believe in yourself and believe in the program.😊x

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Well done for starting 😀 the runs are 90 seconds in week 2 but you get to walk for 2 minutes between. Don’t worry about it you will do it just go like I do like a 🐌

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Im on week 3 and back at week 1, I made the mistake at reading what I had in store for me . I never dreamed I could do week 3 at all. I took the advice of a nice slow slow pace and it worked. I don't overthink it now either I just concentrate on the next run. Ive made a pact with myself that I will re do a run if I don't manage it the first time. After all we all have tired days ..good luck

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just a touch longer and perfectly manageable as Bluebirdrunner says. I’m of the ‘don’t peek’ C25Kers. Because sometimes by peeking it can out you off unnecessarily. But if you’re desperate to find out you can find it out c/o Dr Google.

Repeat a run if you don’t achieve the intervals, some folk repeat full weeks, it can be shifted around to suit you, the 9 weeks is an aspiration not an absolute...

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I made the mistake of looking forward and seeing what's next - my advice is don't !

Just do each run as they pop up . trust the plan it really does work 😁

I'm about to do week 6 and I can honestly say never in a million years woukd I have thought I could of gotten this far 💪🏼🤪😁

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If you really want to know the whole plan is laid out here healthunlocked.com/couchto5... but frankly if you are a worrier, you might be better off not knowing and just facing each challenge as it arises.

The guide to the plan explains the process healthunlocked.com/couchto5...

You might find this post on mental approach helpful healthunlocked.com/couchto5...………..positivity

There is nothing to be nervous about. You can only fail this programme by going permanently back to the couch.

Relax and enjoy it.

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Just read your mental approach post. Thank you i think is just what i needed.

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Thank you all for your kind help. You are all right - I need to just suck it up & get on with it - stop worrying about what's to come & concentrate on the now. Also does anyone know if foam rollers work for sore/tight calves? I had a calf strain last year - not the reason why I had a break but I'm worried about aggravating it again. I am taking it slow & steady.

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Do these stretches after your warm down walk, run while your muscles are still warm...

nhs.uk/Livewell/c25k/Pages/...

also you can do heel drops and toe lifts on the bottom stair facing up.

You can hold onto the bannister or wall then with your feet half on the stair, heels hanging off, go up onto your toes..hold then back to level. Then gently drop your heels a bit ( feel the stretch in your calves) hold, then back to level. Repeat a few times...

Foam rollers do work, but you shouldn't need one yet, I recently bought a massage therapy roller stick for tight calves after a 10k run...

Try the stretches first 😊x

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These heel drop exercises on the stairs work really well for me. I read about them on here- free, and fab!👍

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