I really didn't think I was THIS unfit!!
I really struggled to run week 1. I have started week 2 and I just feel like I cannot do it. I'm going really slow but always stopping just before the 90 seconds is up.
There is no way I could even think about week 3.
Did anyone else feel like this?
This is my fear. Can't you do week 1 again? Maybe some of us need longer to build it up? I'm sure you'll get someone more wise than I to answer you. Good luck.
Keep going myself n my sister felt like this but we are on week 7 it worth all the hard work
You really, really can go slower. Imagine you are running on the moon. I hope it comes together for you.
Are you running at an easy conversational pace? If not, you are going too fast.
It is covered in the guide to the plan healthunlocked.com/couchto5...
You can do this........ slowly.
I would say don't be too hard on yourself, you are still running nearly 90 seconds longer than you were a couple of weeks ago. Take it very slow and enjoy the 'me' time. I also experimented with technology I found podcasts more distracting than listening to music as I ran. I also found I couldn't run on a treadmill but enjoy the outdoors. Its such a learning curve this running thing. Good Luck
I never thought I was capable of getting as far as week four when I started. Asthma, screwed foot bones, etc etc.
You literally HAVE to run slow if you are as unfit as I was and wish to keep going.
Try this (trust me)
Your next run, forget about distance and "fast". Your goal will be to run as slowly as you possibly can without actually breaking into a walking step.
It sounds easy - but it's hard to break ourselves of the mental association between "running" and "speed". You will find out what "slow" means, have a bit of interesting fun - and see why even us "veteranos" still have hassle sometimes with keeping a "slow not too fast" pace 
Less than ten percent graduate in 9 weeks or with 5k - so focus on "slow and steady" and repeat days if necessary and you will make it. Read the early posts of graduates and you'll see we all struggled mentally and physically at times so rest assured, you are certainly not terminally unique here
Wishing you many happy miles in your future ☺
Totally agree about this but esp about distance travelled. The same approach worked for me in the pool too - forget counting laps or distance and just focus on keeping going with whatever you can for a set time. Speed and distance comes later
It gets loads easier. Week one was a killer for me. I am 59, smoked for 40 years, waaay overweight. As soon as I'd finished week 1 I was convinced I could do this programme. Week 4 starts tomorrow and I'm looking forward to it. If I can do it, you'll absolutely smash it!
Stick with it. Believe in yourself and the program. Slow is the key. I was mortified in my first couple of weeks that I wasn’t catching walkers up even though I was running but that is how slow you need to go. I graduated today and I am still running very slowly. I only manage 3k in 30 mins. Don’t give up. You can do this x
Do not worry about speed - I am very slowly going to tackle week 9 from tomorrow and although I know I will not yet be anywhere close to 5k I am still going to be loads better than when I started 8 weeks ago. I started huffing and puffing my way through the week 1 runs and needed the advice on here to slow slow down so that instead of needing to walk I could carry on shuffling for the time I needed. I once heard Brendon Foster offer advice on marathon running which was: start slow and get slower! I figure each of these runs have been my own type of marathon challenge! That said I have found in the last few runs that by going slow I have managed to put in a (relative) spurt at the end which makes me feel fab. Very best of luck and keep going 😀
Weve all been there babygirlshuey just keep at it, it does grt easier, just remember to keep it slow
Yes! It does get easier. I’ve been so impressed with how the programme does build up fitness, each new week I’ve started being very apprehensive however have gone on to do it, now on week 4 and looking forward to run days, and I felt the same as you on the first runs!! Keep the faith!!
If I understand the mechanisms right, you have to go through the pain, it is what forces the body to remake your legs. I could only manage one of the 60 second runs of the first run of week 1. The pain was terrible. I redid week 1 after finally getting through it. And today I did Week 6 Run 1 - not easy, but no pain, just sweat.
No pain, no gain, they say, and it's true.
The key, as you will have spotted from the other answers is go slower, yes slower than that!
Just about to start week 4 - dread each new challenge as barely managing the previous weeks but somehow I am managing to do it. That said - I haven’t attempted the 5 min run that is week 4 yet! Keep going!!
It’s a shock to the system and if you are like me, you are still learning about how much you need to do (or how little you must do) in order to keep going for the time. Time is the goal here. You are doing all the hard work now, because you don’t have any comfortable pace to retreat to, or prior experience to benchmark your time/pace/distance on - it’s all trial and error! Experiment a while with a certain interval, for more than 3 runs, if you like, until you find what works. Be curious. You’re not ‘repeating’, you’re exploring and learning - which is progression. Then, when it feels right, test that strategy again in the longer intervals during the next week.
I keep finding new limits. Sometimes my mind is strong but the body feels weak and I’m barely striding longer than 1 length of my foot to keep going. Other times my body surprises me and picks up long after my brain has said ‘you’ve done enough’. It’s different for every run at the moment.
I’m still waiting for the moment where I can’t complete a run (W4 starts tomorrow) but I know it will happen at some point, and I’m ready for it. I find in general that frustration can be turned into good stuff - the big plus being that, if I am frustrated, my mind obviously still wants me to achieve my goal! I wouldn’t care, otherwise. I then work on understanding what the problem actually is, and what to do to start to get around it. If I am honest with myself, my plan will feel achievable to me.
While sometimes ‘life’ gives us no other option but to quit (a permanent injury, for example), I think I tended to voluntarily quit on my goals when I wanted to reject or block the feelings of frustration quickly. Yes, the frustration ended, but walking away, when I secretly still wanted to reach a goal, felt pretty awful too.
It feels sooo much better to embrace frustration and say ‘Ah! There’s that feeling - there’s the limit today! How interesting! OK, let’s look at what I need to do’.
Have a super week exploring your limits!
DO NOT PANIC! After week 1 run 1 I came back sweating and exhausted and promptly fell asleep on the sofa. Since then I have done the programme pretty well every other day and have completed week 7 run 2 yesterday. I barely broke sweat and my muscles told me I could have run another 5 minutes at least. A LONG HOT BATH really helps. Keep at it and by the end of week 2/ beginning week 3 you will notice a difference. If its of any help I started at 18st 9 and am now bang on 18st seven weeks later.
run slow. Use Michael Johnson as your trainer; at least he has form unlike the other 3! His comment is that its not speed that counts, its the number of miles you do that increases your stamina and in the end you get payback by being able to lengthen your stride without increasing your speed.
Just listen to your body and work at getting fit as well as flexible.i rest whenever I need too and as a result have got some considerable achievements under my belt.like swimming 400 metres done 3 x.
Walked 3.8 miles, 6.2 miles.
I am lifelong asthmatic living in a depressing environment needing to get out to survive.
It takes TIME give yourself the TIME to get to small stages in time to hit big goals even if you need to recover the whole week to recover.
Also recovery sleep rest lovely food meat and two veg help you to do mighty things.
I always carry a pint of milk with me it' is recovery drink on the go.i eat a lot of protein and try to go low carb and sugar low.veg powered with butter means you can get five a day in one meal or two.
Just don't give up!!!
Don’t worry it will all come together. Look back at what you achieve not what’s to come. I was the same on weeks1&2 and am about to finish week 8. I don’t run fast just steady. No chance of getting to 5k in 9 weeks. I have just broke 3k on my last run, but not concerned. Would never have thought that I could run for 28 mins non stop.
My first run I felt I was going to die, I was sweating and gasping and like you I thought my god what have I let myself in for. Week 5 run 1 completed and I’m still here amazed at how far I’ve come. Repeat the weeks until you are ready. It’s not a competition you have all the time in the world. Please, please don’t give up. I know it’s hard, if it wasn’t everyone would be doing it
You are only competing against yourself. Run somewhere nice, run as slowly as you can, don't give up. I couldn't eat after my first few runs, and had to lie down! Started week 5 yesterday, and completed it without too much trouble.
Thanks to everyone for all of your lovely messages. I did stick at it. A few runs I repeated but typically because I forgot to save them at the end. I started to run on a treadmill at the gym instead as I think running along the grassy river bank wasn't doing my calves or hips any good. I have just finished week 4 run 1 and I am absolutely gobsmaked I could run for 5 minutes. I honestly could not run for 30 seconds to begin with and I can still remember the pain in my pelvis. I will keep you all updated
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