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Couch to 5K
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Can't even do week 1!

So I've started the programme but I can't even run for a minute I had no idea I was that unfit!?

I do loads of walking, get 10k steps in most days already but how can I move on to jogging?

12 Replies

Oh please don't feel disheartened. Alot of ppl feel they can't do the 1st run but alot of times its because they're going too fast.

Trick is to jog very slow, even at a walking pace but jogging. Small steps and not large ones as if you're running.

Slow, steady and breathe and I'm sure next time you will succeed.

Don't give up. Try again. Wishing you all the best.


Stay positive and stay fit and do not become disheartened. Your more capable than you think you are; I assure you of this.

Ok so I would say as a start point when you walk, walk. When it says run walk faster then your walk pace. It’s about small steps. Maybe you need to do week 1 a few times until you get to a point where you can run or jog for a minute before moving to next level.

What ever happens do no give up.Everyone starts at different levels.

Stay fit stay well


I was also surprised by how hard it was to jog for one minute! Perhaps you could try doing the run section for less time... jog for 30 seconds then walk for 2 mins instead of the 1 1/2 mins? Do this 3x as your week 1, then attempt week one again jogging for the one minute?

You got this, you'll get there. Just be easy on yourself and work up to it in a way that's best for you.


I was the same. My Samsung health app only recognised 6 of my runs!!!. I counted the others as I knew I hadn't stopped.

You have started and that's the hardest part.

Soon you will look back and be amazed at how far you have come.

Well done. You can do this. My advice, when you think you can't go any slower, go slower!!!!🤪🤪


When I started this I was struggling with my breathing after 20seconds in - no exaggeration. I now realise it's because I was going too fast and I hadn't got used to regulating my breathing - I'm now able to run for 25minutes and am due to start W8 😱 Don't give in, tell yourself you can do it and you will do it- because you can do it! 🙌🙌


Welcome and slow down

It doesn't matter if you can walk faster than you jog.

Read this guide to the plan healthunlocked.com/couchto5...…….what-next for lots of advice and tips.

You can do this and this plan really does work, so think positive, relax and take your time.

Enjoy your journey.


Hi. I have just finished w1 and am going to repeat it as like you the first couple of times I struggled to run for 60 seconds. I did find though that slowing down helped (and I was going slow anyway) . I have now done the 4th run and finally managed to complete all the runs! I found the first and last run in each set the hardest. Keep going!!! You CAN do it!


I've just done the first run and I really struggled with 60 seconds of running, so I did as much as I could and will repeat week 1 if I think I need to, keep it up you can do it!!


I did wk1r2 yesterday. Like you I really struggled with the first run, I power walked the last two runs and felt disheartened that I couldn’t even complete the first step! My second run was so much better! I took advice from here and jogged really slowly, and sure enough I completed every run. I do ache the day after though so am having 2 rest days and will then see how my body feels on the third day, I will either complete the first week of runs or give it another rest day! Don’t give up, I’m looking forward to the journey and it’s great to read about other people experiences on here!

1 like

You can do it you just need to plod like a snail 🐌 slow as you can 😊


Thank you for all the advice! I was so disheartened, I really didn't think I was that unfit.

Going to restart week 1 tomorrow on the way home from school run. Here's hoping it's better!

1 like

I had similar weeks 1 and 2 issues until I watched this short intro to slow jogging. I completed my w5r3 20 mins run on Friday which on w1 I thought would take a miracle to achieve. You can do it. httpsutu.be/9L2b2khySLE


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