Week 1, run 1 attempt - failed: I'm a little... - Couch to 5K

Couch to 5K
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Week 1, run 1 attempt - failed

TallulahTot
TallulahTot
25 Replies

I'm a little disappointed, I attempted day 1 today and couldn't run for even 1 minute. I tried to continue but after a couple of failed run intervals I gave up.

Did anybody else start off like this? A friend of mine has said to keep attempting day 1 and eventually I will crack it. I just feel a failure

25 Replies
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Crittermad
CrittermadGraduate

Give it a days rest then try again - loads of us are in the same boat and struggled with week 1 and yet miraculously are on the last couple weeks or have graduated

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AlMorr
AlMorrGraduate

One day off then try again, take a deep breath, don't run just after a meal, give it a least an hour after you have eaten anything, then start just jogging a little faster than you walk, good luck.

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Jay66UK
Jay66UKGraduate

You aren’t a failure. Failing is sitting on the couch.

What speed are you trying to run at? This should all be done at a slow jog. Many people start really fast and - surprise - can’t keep going.

Finally, what made you stop? Did your head tell you that you can’t do it? Or was it breathing problems? Or leg pain?

Most of the challenge is overcoming your head telling you to stop. It means well, it just wants to protect you from over-exertion or “failure” and keep you safely rooted to that couch.

Good luck with the next attempt! We are all here to help.

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TallulahTot
TallulahTot
in reply to Jay66UK

Yes, it's completely in my head. The minute I start I am thinking about when I can stop

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Jay66UK
Jay66UKGraduate
in reply to TallulahTot

So the biggest skill you will acquire during this programme (apart from how to rock man-made fibres) is beating those gremlins in your head.

You can run. Your entire body is engineered to run. You just don’t run.

Next go, unless a leg breaks or a muscle snaps or you are certifiably dead, keep running the entirety of each running section. Slowly. Keep your upper body as relaxed as you can and just run.

Eventually the gremlins will calm down when they realise they can’t stop you.

Good luck with it - it isn’t easy but it is easier than you think.

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Berksrover
BerksroverGraduate
in reply to TallulahTot

I found it difficult to begin with, every little thing was a good reason to stop, 2 and a bit months later, I have graduated, can run for 30 minutes plus and now there are no good reasons to stop, I think it’s two thirds mental and a third physical, you aren’t alone, you aren’t the only person this has happened to, you will get there

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Grimreaper

Don’t worry .. I failed on W1R1 And then again In W2R1 .

Run as slow as possible.. we think we can run 1 min without a blink .. the whole trick is to get pace at which you are comfortable to run .

Even Usan bolt can not run for 1 min at same speed at which he run 100 meters . They all get so tired I don’t think there is much energy left after 10 sec of sprint.

So either you consume all your stamina and energy in fast pace 1 min or conserve it to last for whole 8 one min run.

Beauty of the program is as you go along you build amazing stamina and endurance and then running even 30 min is possible but at a pace which is suitable to you .. after endurance working on speed automatically comes in

so go again and do it 👍👍

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GoGo_JoJo
GoGo_JoJoModerator

It was just a practice run, no outing is a failure. 👍

If at first you don't succeed... try, try again 👍😉

You can do this, you really can.

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TrixabelleB
TrixabelleBGraduate

My first run was horrendous. I really thought I'd gone as slow as possible, turns out you can always go slower. I've personally found that if you can't complete the run, you've probably gone too fast. Stamina is what we are working to build at the moment, speed will follow.... For me I assume this will happen much much later. 😂😉

Take your rest day, then try again. Go slow. Then go slower. You might find you are pleasantly surprised. I certainly was, I really enjoyed it.

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Wannarun5k
Wannarun5kGraduate

There is no such thing as 'fail' on this program. I firmly believe that 90% of it is getting out 3 times a week to walk/run. You will get there. Believe in yourself and stick to the schedule (i.e. 3 times a week) first and foremost for as long as it takes. You have started so you are absolutely not a failure!

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Hidden
HiddenGraduate

Not a failure at all. You only fail by never trying in the first place. Are you still sitting on the couch? No - you got up & out & gave it a shot. You did not fail you are still moving more than those still sitting on the couch. I never ever thought in a million years that I could run for as long as I have. You will get there- this programme really does work. Don't be too hard on yourself. You can do this. It's possible you were running too fast - I think we all did that first run - I know I did. Slow it down & then slow it down some more. Hopefully someone has or will send you the link for this programme which is essential reading & very informative. Good luck - keep on running & keep us posted

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TallulahTot

Thank you all o much for your encouragement. I will definitely try again on Thursday or Friday

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womblejogger
womblejoggerGraduate

repeat after me "i am not a failure", you got up of the couch and got out and ran, rome as they say wasn't built in a day and all the other slowly does it cliches are coming your way lol, it takes time and you will build stamina up, there is no rush and you WILL get there :D

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Jell6
Jell6Graduate

I thought I was going to keel over after run 1. For run 2, I went slower than I thought was possible, that was still tough, but it wasn't as bad.

Don't lose heart, you will get all the support you need here🤗

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Hidden
HiddenGraduate

Hi Tallulah,

Firstly, let me echo what others have said here, you are by no means a failure! You are trying something very new, and if it's anything like it was for me, your body will be screaming at you to stop.

Read the other advice, it's very wise, but my best guess is that you were probably going too fast, it's very easy to do in the first few weeks, until you get used to what is a sustainable pace And please don't worry about speed, that will come, at this stage you just need to keep moving.

A couple of suggestions I have: firstly why not try less intervals, say try 4 intervals instead of 8, and work up to the full 30 minutes of activity over a couple of sessions. Also, at this stage, you may be surprised what a rest day can do. You could also try 8 intervals of, say, 30 seconds instead of the 60 seconds, and build that up.

I personally think C25K makes a few too many assumptions about where we're all starting from. You've already made the best decision by going for it, and getting out there, it'd be really good to set yourself a really easy goal, and then when you manage that, just increase it little by little until you can complete week 1. You'll get there!

All the best, Neil

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Lorrainewilliams1969

Please don't ever feel like you have failed. Just go again after a rest day, and make sure that the are hydrated and go as slow as . I felt like this on wk 1 r 1. ,I actually cried and nearly gave up but I just went again and now I have just finished week 7 and I promise you can do it xx

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JCintheplacetobe

TallulahTot - this was me! I couldn’t even do 30 seconds but I kept going - and tomorrow I’m doing w4r2. I really can’t believe it. I truly haven’t run since I left school (and I’m 50 on Sunday) and I sit on my backside all day. Try to keep going - even if you do 5 seconds longer each time. One thing that is slightly misleading about this programme is the running 5k in 9 weeks. That’s not going to suit all of us (particularly me) but I do know that I’m doing a whole lot more exercise than I was before. Keep going and good luck!

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Sandraj39

The others have said it all - but don't give up! You can do this! Just go as slow as you need to to get through the runs. Good luck.🙂

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Pippayoungart

It is really hard when you first start, but if you want to do it, the only failure would be not to keep trying. Everyone has given good advice, but if you are in any doubt about how slow you should be running check out this video:

uk.search.yahoo.com/search?...

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IannodaTruffe
IannodaTruffeAdministrator

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Just slow down so you can breathe and you will be fine.

Enjoy your journey.

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Katleeryan

Yes I have had to repeat so many runs because I suffer from a joint condition but keep at it will get there but I do suggest to move on and challenge yourself

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babygirlshuey

You're not a failure.

I kept having to repeat weeks to begin with and now I have just done W4R1. Couldn't believe how well I managed.

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JanB76
JanB76Graduate

I done W1 runs for 3 whole weeks before I was able to move on. I’ve just done R1 of W6 this evening, so stick with it, but listen to your body xx

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Fabulous450
Fabulous450Graduate

Oh TallulahTot you got out there! That’s never a failure! Everyone has their own unique experience and you will have yours. There’s no limit to how long you take. Do it your way and have fun! Celebrate every time you get out there! Well done! The forum is brilliant for encouragement and inspiration! You’ve started and you can do it! 🤗❤️

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TallulahTot

The support on here is amazing. I am going to keep trying until I achieve! thank you all so much for your kindness and motivation x

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