Couch to 5k

[SandC]

Hi. I'm new. Wonder if I could ask some advice. Just started on the couch to 5k and I could not complete the first run. I am completely unfit. Any tips please. I managed 10 minutes. Thank you

[ee510]

Have a rest day and then try again. Keep trying until you have completed it! I like to make sure I complete the run at least twice, before I move on to the next week.

[Irish-John Graduate]

Just stick with the programme to the best of your present ability. We all did C25k because we did not think we "could really run" If we had Bern fit, healthy and gazelle-like we wouldn't have needed it

Slowand steady - less than 10% actually graduate on time/with distance anyway as a survey showed ☺

Wishing you many happy miles in your future ☺

[Nannymo30]

Cut down how long you run each time and work up to the first week. Don’t get disheartened or you will give up. If you can only run for 20 seconds, that’s fine, try 25 seconds next time and so on. Are you ok with brisk walking?

[F1ipperation Graduate]

Keep going!! You will build stamina. Don’t give up 😅

[ju-ju- Graduate]

What happened?

[SandC in reply to ju-ju-]

I found it to hard to complete the 1st run. I never realised how unfit I was. So I've decided to do it in small bites. I've read all the replies and I'm really greatful. Tomorrow is a new day

[LadyP79]

Well done for getting started with the plan 😊Although it says it gets you there in 9 weeks doesn't mean that you personally have to get there in 9 weeks.

There is absolutely nothing wrong with repeating weeks and getting comfortable with a certain week before moving on.

Just take each run slowly and try not to rush. I know there is a mind set that you have to be "running" but when I first started (and still now) I'm not going much more than a fast walk. It's a really light jog.

Like nannymo30 said, if you can only do 20 seconds this week do that and then move up to 25 seconds the following week until you're up to the full minute.

Keep coming here for support and help. The people in this forum are great and no one judges you or your abilities. We all start somewhere.

Good luck with your journey 😀

[Amandana]

Awesome that you’ve got a start! You will be able to do this, keep at it!!

I believe the program assumes you can briskly walk for 30 minutes without being winded, so if you aren’t sure you’ve got that under your belt, that might be a good starting point? Great thing about walking is you can do it everyday and continue with it on non-running days during c25k as well

[Jell6 Graduate]

I'm a bit confused, you only managed 10 minutes, which 10 minutes?

[mrrun Graduate]

You cannot quit, that's illegal. If I'd decided to quit everything I tried and didn't like/couldn't do, I would have run out of choices decades ago.

Just do it again, nice and slow.

[Oldfloss Administrator Graduate]

healthunlocked.com/couchto5...

Check this out and welcome...

Many of us felt as you do.. so... firstly, secondly and all the way through this.. slow down

Take it gently, follow the plan and take those rest days.... make sure you put in other non impact exercise on rest days too... that will help your stamina and strength!

[oldwheezer69 Graduate]

I couldn't have gone straight into it, I was too overweight and unfit to run for even 15 seconds. I walked 10,000 steps a day for 2 weeks before I began (bought myself a Fitbit!) I also ran really slowly, and I mean REALLY slowly! Give it another go 😀

[Tasha99 Graduate]

Slow down and slow down again. Keep repeating the run until you can do it. You’ll get there. Stick to this forum and update with your progress. The body improves so quickly it’s amazing!

[SandC]

Thank you. Your responses are so positive. I'm going to stick at the 1st run until I've mastered it. I never realised how hard it could be

[oldwheezer69 Graduate in reply to SandC]

The first 2 weeks are hard because it's all so new. But it does get easier as your fitness improves!

[SandieF Graduate]

It’s not easy but you’ve taken the biggest step of all and actually made a start! And you have started! So well done for that 👏Just because you couldn’t manage the whole run this time doesn’t mean you never will. Take it slow, at your own pace until your ready. We’ll all be here to help and support you. I couldn’t have got this far without the help & support of this forum. Good luck 👍