First atempt

[darkedge]

Ok so started week one day one yesterday and oh my god im so unhealthy i could only do half the run which does not even count or get saved on the app. feel horrible now

[Mollymot Graduate]

Don’t give up - rest for a day and try again. I’ve just gone week 6 run 3 - 25 mins without stopping. I promise you week 1 I struggled and nearly gave up. I can’t believe how far I’ve come. Get some good music and distract yourself by singing along - it really helps. Good Luck x

[darkedge in reply to Mollymot]

Hi thanks for the support guys did my second attempt at it yesterday and slowed my pace down a bit on the run parts and aced it. actually did 10 mins extra afterwards on an incline.

[Mollymot Graduate in reply to darkedge]

Yay - well done you!

[Fabulous450 Graduate in reply to darkedge]

Good on you darkedge! The programme works so well, so you will do it! Don’t feel you have to do extra, just do you! There’s lot of great experiences ahead and we’re all here to support you and cheer you on! Well done! ❤️

[Jell6 Graduate]

You probably went too fast, even if you think you didn't.

Next time tell yourself that you are going to go as slowly as possible, whilst still moving forward. It may feel that your walking is faster, and it might be, but this will get you through it.

Honestly, my first week did not get recognised as running on my Samsung health app, but I knew I was.

Good luck. 🙂

[darkedge in reply to Jell6]

Hi thanks for the support, I did my second attempt at it yesterday and slowed my pace down a bit on the run parts and aced it. actually did 10 mins extra afterwards on an incline.

[Jay66UK Graduate]

Sorry to hear it was a bad experience. Remember it is mega hot at the moment.

All you can do is slow right down. Very slow jogging speed. Because these are short runs people think you need to attack them. You don’t!

[Rignold]

I would hazard a guess that 95 percent of people who start C25k are unfirt and unhealthy on day 1. That's usually the reason we start.

The good news is if you stick with it, that changes. I was, quite literally, at death's door in teh years BC (Before C25k) and it transformed my life completely.

Have a day or two rest then do it again. Keep at it until you can do all of the run. it doesn't matter how long it takes, only that you keep going. You shouldn't feel horrible, you should feel proud.

[Goforitmama Graduate]

Next time try a steady little trot on the 'run' sections. A common error 99.9% of us make is that we think that when we need to run that we should fly off like a racehorse. When it tells you to run you need to trot or jog.

Pick a flat route, running uphill is a struggle for everyone! Go out at a time of day when it's not hot.

Try again, it's worth it, you will go home feeling so chuffed with yourself. If it's still not working write another post asking for advice.

[Irish-John Graduate]

Do not despair de. Read the early posts of Graduates and you will see that your experience is extremely common.

I was literally almost being attended to by the Paramedics my first day - no kidding. I was bent over double, trying to breathe through both ends of my body, apparently a blue tinge around my eyes and lips and hearing a random passerby screaming "Ohmigawwwwdddd! Sir, your having a heart ATTACK!!! OHMIGAWWWWWDDDD IM CALLING 911, OHMIGAWWWDDD"

Poor lady was in such a panic she fumbled her phone long enough for me to stop her calling but I bet she didn't sleep for a week she was so shocked by what she'd seen.

Yes - I was stupid to not get checked out by my own Doc, but point is I who was so out of shape went on and am living proof that - with the allowances that have to be made for individual capabilities within a 'one size fits all' programme - that this programme works. Bear in mind that when we did a survey of Graduates here last year, turns out that less than ten percent do it in the 9weeks/5k of the title

And - your disappointment that you "did not do well" indicates to me you really do want to be a Runner, so... don't give up, just take it slowly and steadily and in your own pace and time and you will Graduate

Wishing you many happy miles in your future ☺

[IannodaTruffe Mentor]

Please read the guide to the plan healthunlocked.com/couchto5... slow down, trust the plan and believe in yourself.

You can do this.

[Christianne57 Graduate]

Despair ye not! You have the motivation to get going but were unlucky that your first run did not go well

I'm going to tell you the worst kept secret in running, just three words (shamelessly borrowed from OldFloss) but embed them into your mind at the start of every run and you won't go far wrong . . . . . . . intrigued? excited?..... okay... here it is.....

*drum roll*

🏃🏃🏃

S L O W - A N D - S T E A D Y

😉

*Ta-Dahh!!*

. . . If you are struggling, just slow it down more, speed is unimportant - just dig deep and keep going slow and steady.

Picking the coolest part of the day, hydrating well in the hours before your run, eating a small snack about an hour before your run, wearing cool and comfortable outfit are all little do-able strategies that will optimise your chances of completing each run.

I started as a 60 year old contender for the title of "Most Unfit Beginner" but by sticking to the program and with the support of everyone on this wonderful forum - I graduated C25K too.

You can do it, believe you can and you will

Good luck and let us know how you get on x x

[darkedge]

Hi all so here is the update on week one run one, I did a second attempt and completed it with a 10 min incline walk after as well. The problem was the pace so I listened to your advice and slowed down a bit on the run stages. And as i write this I have to admit that although i am tired and sore I am over the moon.

[GoGo_JoJo Graduate in reply to darkedge]

👍😁

[Christianne57 Graduate in reply to darkedge]

Fabulous!!

So happy to read your post, loving your determination and great can-do attitude.

You can do this, keep faith in program and keep posting x x

[GoGo_JoJo Graduate]

If at first you don't succeed.... you know how it goes 😉

Seriously though, you got off the couch and tried! 👏👏👏

So many never even get that far.

Give yourself some credit and a day of gentle exercise like a walk or just some extra stairs and then give it another go. Make sure you are taking it slow and steady and not pushing too hard and you'll be fine. And you'll feel amazing when you've completed even the first one👍

Please read the faqs for the programme too which IannodaTruffe has linked.

[jeffbird Graduate]

hurray! takes guts to give it another go. speed is not important. You did it. Onwards and upwards...

[Gran4z Graduate]

I struggled week 1, was so hard. You left the couch, you stared, you ran. Therefore S you're a star. Just get out there and give it a go, you can do it, I did and I graduated 2 weeks ago - so don't doubt yourself, if I can, you can. Keep coming back here, we're all on the 'journey' and we will be here to encourage you on.

[LoungeLizaard Graduate]

Have just seen this and the replies... they say it all. Slow down and remember to breathe properly.... you'll be fine.

Great work on going back out there again and beating it!!