Hi all,
Tried my W1R1 earlier this morning and failed miserably. I managed 4 of the 7 1min run sections but had to stop. I’m doing it on my treadmill so I don’t have to go out among people and tried 3.5km walk speed and then 4km run speed. Will it get better? X
Please be too hard on yourself. It will get better. Take it at your own speed. I was exactly the same
Thanks. X
Don’t worry - keep at it. You’ll complete it soon. It’s amazing how fast your body improves!
No 'f' words 
Practice run.. dress rehearsal
Slow and steady and you will be fine. But maybe think about heading out.. somewhere cool and somewhere shady... folk are far too busy to notice us !
After a while you will be flaunting your running prowess...many of us have felt like you, and now we are running around wearing the funkiest gear imaginable and showing the world we are runners.. ( well, I wear purple anyway) !
Just take it gently, be kind to yourself and check this post out too, for great advice
Don’t give up! Remember the programme is for you to complete at your own pace. It’s not a competition. R1W1 is the hardest as you have no idea how your poor body will react. Take it sloooooow and then slow down more. I couldn’t get up the stairs after my first run as I went way too fast. I also sneaked out under cover of darkness as I was so embarrassed. (Tip: runners are invisible to the general population) 😊👍🏼
The one time I tried a treadmill, I found it WAY more difficult than running outside.
When I started I did my first 5 weeks on the treadmill and I’m more of a plodder than a runner I do my warm up walk at 2.7mph and my runs at 3.5mph. I’m approx 5 stone over weight and very unfit. I’m going to do the full programme to get used to running for 30 mins then start the programme again upping my speeds, my aim is to do a 5k in approx 45 mins, I’m currently at W7R1 so 25 mins running and I covered 1.4 miles so I’ve a bit to go. Maybe try running a little slower the speed isn’t important that will come. Just remember you’re lapping those sat watching tv. X
I have done my running all on the treadmill, and it does get easier! Don’t beat yourself up, you’re just starting out and good life changes involve hard work - you’re making the effort and that’s really important.
I played around with the speed during the first sessions, it’s important that you’re just jogging rather than sprinting. I work in mph not kph so not sure what that equates to, but I do approx 3mph walking and 4mph running.
Just keep trying. Repeat week 1if necessary but you will progress. Each week I feel like ‘I could barely manage to run for x minutes last week, there’s no way I’m going to be able to run for y minutes this week!’ but I do. And you will too!
Good luck, keep at it.
I beg your pardon... I managed 4 of the 8 (are you doing the NHS C25K?) run intervals and I thought I was a bloomin' marvel!
I know a treadmill at home does have the advantage of being all-weather and especially *this* weather, and private but they are a bit of a pain for beginners because they don't let you learn *your* pace, a pace you are remarkably soon going to be able to keep up for 30 minutes non-stop. The usual problem people have with week 1 is that they are going too fast in the run sections... I'd also suggest easing back on the pace for the walk sections so long as you keep moving, so you recover well ready for the next run.
It definitely will get better and every run, however well or badly it went, provides a good foundation for the next.
I don’t think you failed at all you have made a good start slow down in the running sections and keep going we look forward to seeing you graduate xx
Thanks everyone. I suppose I just looked at it and thought “this is supposed to be for people who just sit on the couch to do and I can’t even manage week 1” lol. I haven’t told anyone else yet, but I took a test this morning too and I’m pregnant (very early days) so I will rein it in a bit and not go full pelt next time x
I'm very much in the "sit on the couch" category myself and I also only managed 4 out of the 7 on W1R1 and had to stop during the last three 90 second walking periods for an extra 30 seconds or so to get my breath back for the next runs. W1R2 was much better. I managed the whole session without stopping and was amazed how much my recovery time had improved in such a short time. Stick with it I'd say. You may surprise yourself.
Alternative W1R1
w9r2 tried outside and failed miserably 🙈😩
Please sponsor me, I've failed miserably!!!
Failed parkrun
W1R1 done!
