Hello everyone! I just completed my 2nd run of week 1! My first run of week was okay. I did mess up a little on the first interval. I stopped running a little earlier then I was meant to because I thought my app wasn’t working/wasn’t telling me to stop. It turns out I just didn’t realise how long 60s actually is! Feels long when you’re running. My second run was better in terms of running and stopping at the right time. Although, my muscles/feet were tired so I had to push a bit! I am little concerned that I’m not doing thsi right as my speed is all over the place. It’s not consistent at all. My brisk walks in between aren’t always brisk and my jogs range in speeds. Sometimes barely a jog. But, finished! It still seems crazy right now that I will ever be able to run for a full 30 minutes or I might actually enjoy it! The self sabotage part of me keeps telling me to give up and that i won’t be able to finish. But, I am determined to keep going which is something I haven’t felt for quite a while. I am 23 years and have been struggling with depression/anxiety and low self esteem this past year. My goal right now is to feel stronger, capable and fitter. Fingers crossed!
First post: Hello everyone! I just completed my... - Couch to 5K
First post
Hi bluepanda , and welcome to the forum. Week 1 is the hardest of all. Your body doesn’t know what the hell is going on and it just doesn’t want to co-operate. I honestly thought I’d have a heart attack during week 1. You'll get stronger. Each week of this programme prepares you for the next, you just need to believe that and you’ll be fine. Good luck for the third run, and keep posting your progress here, there'll always be someone to give you advice or encouragement if you need it. Good luck!
Thank you! I will try to keep that in mind.
Hi well done for getting started first of all you've done the right thing I just passed week one tonight after doing it for two weeks because for the first week I could just about run 30 seconds never mind 60 lol but I've seen improvement this week and I'm able to do full 60.I found it's all to do with pace (I can hardly do a brisk walk after all that either so don't worry) and even if your going snail pace it's about the stamina not how fast you can run or the length of time it takes you.i found week 1 to be deadly but you can do this we are all here to support you and again congrats on getting through it and keep on running👟👟👟👟
Thanks for your support! Well done for passing week 1. You totally right about pacing and stamina. I am going to try to stop worrying too much about my speed and just work on just finishing the program first. Good luck for week 2!
Wooo! Just one more run and you can chalk W1 off! You’re on your way! 🙌💪🏻
Do you listen to music or a podcast? Maybe being distracted by listening to something will even out your pace. Just keep everything sloooow and steady and try to relax. It’ll all fall into place when the runs start to get longer, so keep at it! You’re doing brilliantly! 👏👏
I do listen to music. I don’t think I could keep going without it. It’s such a good distraction from the burning lungs! I think once I get a bit more into program, I’ll be able to relax a little more. It’s still feels brand new/uncertain and little scary!
Keep going. You've done very well so far. Like you, I'm new to this and agree with your comment about how will we ever run for 30 minutes? I think repeating the weeks will help. Take each run as it comes and carry on - you can do it 😁
I think you are pretty amazing for starting do this BTW. While you are are out running take a moment to enjoy the beauty of nature always gives me another kind of boost. Keep goung
Well done. Im doing W1IR3 tonight so we can help each other along. My advise is to keep the running parts slow and steady to begin with, as you build stamina the running parts will quicken. I dont think my walks are brisk either, we just need to power up a bit. Look for post run stretches online. Especially yoga ones are good. If you havent yet, invest in what you wear on your feet. Go to a proper sports shop and have them look at how you run. You'll pay 70+ but it will be woth it. To say I'm a large adult with small feet wearing kids trainers, i did get laughed at! I've ran in the past but fallen out off the wagon. Hope this helps you.
I hope the run went well and good job on finishing week 1! Thanks for the advice, it’s helpful. I am completely new to running (other than the demoralising timed runs I did back it school where I was consistently last to finish). I have done bit of walking and hiking sporadically. But, have been glued to the couch/bed in last year and half. Yes, better shoes are in order. My current trainers are decent with memory foam insoles but they aren’t running shoes. W1R3 tomorrow!
Hello and welcome bluepanda! You are doing great. Slow and steady is the secret, you can work on speed later! If you complete a run there is no need to repeat it, you are ready for the next run👍🏼 If you need to take an extra rest day then do so. Its your journey, enjoy it all🏃🏻🏃🏻♀️
You are doing amazingly. You have started to change your life.
I was kind of lucky when I started this program. A good friend of mine who was running marathons told me she runs as slow as she walks. This took the pressure off of me to try to ‘run’ I think of it as a jog instead and if you need your walking to be slowish as long as you are moving that counts in my book.
Congratulations you’ve got this and we got you!
Thank you for the love and support. Means so much. Okay Slow and steady it is then 
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
You can do this and it can change your life.
Enjoy your journey.
Well done you! You did so give yourself a BIG pat on the back. I have never been a runner or ever enjoyed it until I started C25K. I am having to start all over again due to a broken ankle in October last year and have just completed Run 2 in Week 2. It's amazing how your stamina will increase with each run. Don't beat yourself up, just keep going. I look forward to hearing about your progress.
Excellent work! I’m loving your determination!
The fear of staying the same got greater than the fear of change! Hopefully it’ll will last
Congratulations! I’m at the other side of week 1 and it definitely gets easier. I’m a couple of years younger than you so it can feel quite pressured to be fit and run faster but honestly I wouldn’t even call my pace a “run”. Don’t get frustrated with yourself and listen to something. Also make full use of this forum
There are so many people with amazing advice and encouragement. X
Well done! I am surrounded by a lot of really fit people people so I totally agree about the pressure. Yes this forum is amazing. I usually stay away from social media/Internet forum as they can be quite toxic but everyone seems really encouraging. I been reading a lot advice on here. During run, I am able to focus on run and about keep going. It’s once I finished when the self doubt/negative self doubts creep in but I’m going to keep going.
Well done bluepanda and welcome .. you are doing just fine, The 1st week will feel very strange and hard .. I remember thinking 60 seconds was a lifetime ...
Don't worry about speed or pace the way to run this is slowly .. it may even seem quicker to walk ... It will take a while for your Body to adjust
The rest days are just as important as the running days .if you need more than one that is perfectly ok too.
Stretching after each run will help too ..
You really have done the hardest part by starting...
Stick with this you won't regret it 😁😁
My speed changed too! And a brisk walk? I don’t understand exactly what that means, but in my head I think of it as slightly faster than a walk id do around the house. Good for you on starting! I just finished week 1 run 1! On a high run
Not what you're looking for?
You may also like...
First 5k.
My first post!
My first post graduate run 🍁🍂
Graduate and First post
First post-grad run/first parkrun
W5 R2
First post, first 5K Event
First week of couch to 5k
Week 1 Run 3 - Done!
First post/ First Run
