What to expect

[KateBounce]

Which week did you find the hardest?

What was the biggest jump for you as a beginner?

Currently running 3 minutes which is an achievement in itself for me

[Denovo]

Week 1! I never realised how long a minute could be.

I didn't feel any huge jump. Each time the structure of a session and the running intervals changed, I took it really slowly, just trying to get the running motion, even though I could have probably walked at the same speed. I found this made everything very maneagable. It's Week 9 for me next week.

[telford_mike Graduate]

Definitely week 1. Really thought I was going to have a heart attack, and if anything it only convinced me more that I wasn’t cut out for this. After that each week was easier than the last.

[Clarefromclare Graduate]

Week 5 for me! Thought I’d never make that 20 minute run, took a couple of attempts but made it! On week 7 now!

[cheekychipmunks Graduate]

Apart from W1, which was a total shock to the system, I found W6 hardest, especially R1. It’s a common bogey run. I also had a personal one-off gremlin-ridden run on W8R2, although I slayed them all and didn’t give in to them! 💪🏻

[Piusjam]

Week 5 for me. The jump from 10 to 20 minutes was more difficult psychologically than physically though. Overcoming self doubt and the inner voice telling me to rest was the biggest challenge. Just kept telling myself I felt great and think about the personality best. Sense of achievement when completely was immeasurable. Starting Week 6 later today. Onwards and upwards!! You can do it!!

[KateBounce in reply to Piusjam]

I have just done my first of week 4 which was a big step

For me!! I just tried to tune into my music and not think about the actual running

[Irish-John Graduate]

Every - no kidding - EVERY increase in time had me convinced the dream was about to end untill well into week 8.

My dream was - because I had a lot of problems physically, including severe asthma - to get even as far as maybe into week four. 🙂

And even still now - EVERY time I go running I honestly wonder for the first ten or twelve minutes how in heck am I going to do it - it feels so HARD

But - it's just my "Lizard brain" wanting me to go home to the nice, comfortable safe couch.

Lizard brain values "safe" above all and is very powerful especially in the early days when "Thinking brain" is operating with little data - you have to give Tb enough experiential evidence so it can tell Lb to shut the hell up

(Some days though, "quitting" a run can be sensible but that's another topic)

Anyway - read the early posts of graduates and you will see darn few of us were "confident" we could do this

And - in a survey we did a while back - less than 10% graduate on time/with 5k ☺

Best 5k time for me is 33 something, 10k is 1'18" and only a few days ago (and I started c25k way back on June 1st 2016) I did my first 10 mile run, in 2'04".

That is "slow" by many standards but anyone who thinks "toooooo slowww' didn't earn those times the way I had to with what I started with- so the heck with them, their genetically gifted physiology and their mean-minded rear ends 😋

Slow and steady, keeping it enjoyable on at least some level and all the support and good advice on the forum will get you to graduation just as long as you trust the programme and then do what is often the very hardest distance of all - going out the front door. Once you are at the starting point, the run itself will unfold as it will

Wishing you many happy miles in your future

[KateBounce in reply to Irish-John]

Aw thank you! That’s amazing! Well done for pushing through

[Hidden in reply to Irish-John]

I needed to read this.

I have been debating quitting...can't get run 3 of week 7. (Stupid brain is immune to the "Um, but you did day 1+ 2? And they're the same? What's up, friend?" Logic has no place here!)

I'm going to take two rest days and repeat the week. Thank you.

[Irish-John Graduate in reply to Hidden]

Most of us had to re-attempt a section at least once And as you progress, it really does become very psychological - very weird at times

When it does get weird, I slow down and just remember that it's putting one foot in front of the other, and if need be adjusted my speed to my breathing instead of trying to "catch" my breath.

Your doing fine - none of us are contemplating winning the Boston Marathon, keep it light and fulfilling and pleasurable and sooner than you thought possible you will be seeing"Graduate" beside your name here

[BeardRunningMan]

I’ve just finished week5 , it was by far the most daunting, so far. More psychological than physical, the mind kept saying stop and rest.

[UnfitNoMore Graduate]

First run... finally found out how unfit I’d become, I probably knew but denied it. Second run easier then, I had a pace and knew I could do it.

[pfozzie7]

It's called couch 2 5k for a reason. The hardest part is getting off the couch to do W1R1. The rest is a matter of how much does this mean to you. Please stick with it . 👍👍

[KateBounce in reply to pfozzie7]

Oh I will! I’m not quitting. I feel a real sense of achievement

[Fimoo Graduate]

Week 4 was my nemesis with 3 goes at the 3rd run to finish it. It did mean I went in to week 5 on a real high of knowing I could do anything this programme could throw at me if I just kept plodding. I know now that sometimes it's ok to have a ropey run and a couple of weeks into post graduation, I still get the odd run that just doesn't go to plan. All part of the fun! Keep going, you are doing so well!

[IannodaTruffe Mentor]

Each run and each week are as hard or as easy as you want to make them. If you keep steady at an easy conversational pace, as described in the guide to the plan healthunlocked.com/couchto5... then you will be in your comfort zone throughout. Push hard and it will be tough, as it is for any runner, regardless of experience.

[Dg_w Graduate]

Mine was also week one. Getting out there and starting something new. Not just the running but people getting to terms that this 51 year old bloke would start running !

After week three I loved it,

My advice would simply be take it slowly and don’t be tempted to jump forward to simply running.