46 year old not done a lot of exercise since school but decided want to be bit fitter so will try to give C25K a go. Done 2 runs from week 1.....
How hard should it feel? Also what speeds should you be found? I went with 6kmph walk and 8.5 run element..
Hi there. It should never feel "hard". As in "really really hard". But it will always be a good stretch. If it's hard to the point of panting for breath then slow it right down. If you're running on your own and you can hear your own breathing that's a sign to slow down. And slow down more.
Someone will be along soon to say "Slow and Steady" I have no doubt [cue Oldfloss ].
Speed? Don't even think about speed or pace or distance or any of that. At all. The programme just takes you from zero to running for 30 minutes continuously. Doesn't promise a 5K. Doesn't mention pace or speed. Those will come in time and for most people after they've done the programme.
It's a great journey. Just don't push yourself to exhaustion or into pain and injury. Listen to your body; it's usually a pretty good prompt in the first couple of weeks. If you're panting -slow down; if things get sore, slow down.
If you haven't had your running gait analysed and got the right shoes, that's a shopping opportunity for you right now.
You're going to have fun. Just have fun slowly okay?
Enjoy the ride!! 
How much are the running gait analysed trainers?
When I bought my running trainers I just made sure they were for running and that my instep felt supported as I have quite a high instep.
They feel comfortable when I’m running. My feet don’t hurt at all during or after running. I haven’t been running long though, just a week. I’ve done quite a few walks in them though and a little gym.
Gait analysis is free. Running shops will normally pop you on a treadmill for a couple of minutes to assess what your feet do. They usually bank on people then buying trainers afterwards. Depending on your feet and their stock, they can be a bit pricey. (My last pair were £120.) But don't feel under any obligation to buy.
If you're not currently feeling sore then you may be one of the lucky ones who doesn't need supportive footwear. But keep the option in mind when you're around the W4-5 mark.
First thing to do if your feet, ankles, knees or hips start to give you more than a bit of a minor ache after you've been out for a run is to get your shoes checked.
Hope all goes well and keep positing with any other questions or success stories!!
Great many thanks, am trying to do on a treadmill so was just looking to see where roughly to set it for the runs. Walking at 6 was fine, bit out of breath but not bad and 're hurt was just how tough each should feel before move to next week. Plan to take slow and build up
Brilliant advice from Sallenson. Walking sections should be as fast as you can walk. Running sections should be a pace just slightly faster than your fast walk pace. The plan works, it’s not easy so when you do graduate the virtual badge is one you can wear with pride. Enjoy the journey and keep posting.
Sallenson has you sorted - don’t worry about your running speed. As you increase the duration you may well find your speed drops (unless you are already quite fit).
Just to add one thing, for the walking sections you should be recovering so you can run the next section so a good guide to the right walking speed is your heart rate is down and you aren't struggling before the next run bit.. as said previously ignore the speed and focus on getting through each phase...building running legs and pace comes later.
On the gait analysis, you may notice issues once you get onto the longer runs and you may not, if you do then definitely get gait checked. It stopped my shin pain instantly and a year on I started getting pains in new runners and got checked again for a different pair... skimp on anything else but never on shoes unless you fancy a break one the injury couch
Good luck.
Not a lot to add to what has been said already, if, like me you do a lot of your running on a treadmill, keep it slow and steady, I am 57, hadn't done any running for a few years and found the early weeks tough because I was trying to go too quickly, I graduated last week with63 runs of 8, 8.2 and 8.5kmph just done my first post grad run6of 5km distance at 8.7, so nowhere near the 5km in 30 minutes but making gradual improvements all the time. Keep going and look forward to seeing your progress
Really good to know thanks!
Don’t worry about pace. You’ll have to slow down as the runs get longer anyway. Think about that after graduation 👍🏽
Welcome to the forum.
The guide to the plan is essential reading healthunlocked.com/couchto5...
Enjoy your journey.
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