I was pumped up for My first run . Put podcast on play .. did my best to complete till 23 min . But after 6 th one min run it was like my heart will come out .. body went so hot that it was fuming red .
I am also trying quit smoking (12th day ) and did not had any previous run or walk regime .
Will start again after one day break
Few question
1. what we should do on the break day and
2. how to know I have reached to max of my limits and I should stop or push more
U r supports are welcome
I tend to go for a swim or walk on my rest days, in fact most mornings I take a friends dog out for a 2 mile walk.
In terms of how much to push yourself I think that’s down to you, only you know if you’re being true to yourself.
I did nothing on my rest day. Because it’s a REST day. And if you’re not used to exercise, rest days are for that vital repair of muscles that have had a lot of work to do the day before.
That makes the muscles a little stronger each time. It really does.
Not to worry.
Have a rest day or two and try again but take it MUCH slower this time.
You’ll find most people on here will tell you the key is to SLOW DOWN!!
Well done for getting started and welcome to the forum.
There is no need to push hard to accomplish C25K. You need to run/jog at an easy conversational pace, so that you can talk clearly, as laid out in the guide to the plan healthunlocked.com/couchto5...
I think it will answer many of your questions.
There is a whole 12 week fitness plan telling you what to do each day.
You will learn each time you run i was dying after day one i was so unfit now on wk 3 and surprising myself each time i go out the key is to not go to quick which i think you do the first time you are out even if your jog is just about the same pace as walking your still moving and with each time you do go out you will learn better what is a good pace for you and you will get there dont stress at giving up after 6th run on day1 remember you can repeat wks/days if you feel you need it
You didn’t fail...this was a practice for the real thing. I found the hardest run was in week one, it had got better! Have another go when you are ready. 👍👍👍
C25K and our delightful Laura are explicit that we should just repeat runs/ weeks that feel too difficult. I repeated too many to count, and today I ran my first 5K! No talk of "failing," please; tough times are part of the process. 
Thanks a lot for your suggestions. I think i might have run little faster and ignore that I have smoker lungs . Will do a week brisk walking then will come again to w1r1 .
Thanks a lot once again to all of you
Yes make sure you are not trying to run too fast. It’s more about endurance and stamina. I thought I was dying too on the 8 one minute runs - just kept thinking “ well that’s half way.. only 2 more etc”.
AND if you run slowly you will do it, about the same speed as your brisk walks.
AND next week although the runs are slightly longer there are only 6!!! 😁👍
The struggle is real! 
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