Week1 Run1 - 3 of 8

I’m pleased I did it, but I only managed 3 of the 8 runs :/ Not sure what couch this programme is aimed at but it’s obviously a more energetic one than the one I’ve been sitting on!

[sallenson Graduate]

You'll be fine, hon, don't worry. Those short early runs do something to your head. Our brain goes "It's short and I remember at school that short means fast" and you go at them too quick. So slow it down. And then a bit more. Most of us find that we slow down quite a lot as we go through the programme. Don't fret. And remember to wave at the snails as they zoom by

[Hidden in reply to sallenson]

🐌 👋 😂

[icklegui Graduate]

It is aimed at everyone, but there's many people who don't manage all of the week 1 runs at first. There's a few people who built up to week 1's running. It's also a good idea to be able to walk for 30 minutes.

You will be told over and over again to slow down and that's really important - you are teaching your muscles to do the running action, faster can come later. You'll be right - come back and report after your next go, after a repair day! Oh - and read the FAQ

[Hidden in reply to icklegui]

Thanks 😀

[sallenson Graduate]

When I did the original programme I gave my self a Week Zero. 30 secs jogging, 90 secs walking. Got me going and had no problems after that. Might be worth thinking about, but have a go at R2 first....

[Hidden in reply to sallenson]

Week Zero sounds like a good idea! I might be doingWeek 1 a couple of times so let’s see how we go!

[bluepanda Graduate]

Well done on starting!!! That such a hard step so be proud that you do. That first run is difficult even if the time intervals seem small in numbers so don’t be discouraged! But, you have done 3 runs more than you would have if you stayed on the couch🙌🙌 I am new starter too (will be running W1R3 tonight) so we can help each other! Those 60s feel like forever. I have trouble with speed and starting too fast so I echo everyone with saying slow it down. My runs can barely be classed as running and my walks are slow stroll. You can take more than one rest days and you repeat weeks too - take it at your own pace doesn’t have to be done in 9 weeks. Give run 2 a try after taking how ever many rest days you need. You can also start by walking regularly or shortening the running intervals initially (as sallenson suggested below) . I started walking about 3-4km few times a week before I started as C25K seemed scary! Use this forum, it’s a very positive and supporting place. You’ve got this. Good luck, I’m rooting for you!

[sallenson Graduate in reply to bluepanda]

Brilliant, you two. Buddy up and you'll fly through this and have a ton of fun at the same time xx

[Hidden in reply to bluepanda]

Thank you! How did your run 3 go?

[bluepanda Graduate in reply to Hidden]

It wasn't too bad once I got towards the end of it. I was begging for the end initially and didn't think I could finish! After half way point, I felt more in the swing of it. I really felt it in my knees though. Thanks for asking.

[Hidden in reply to bluepanda]

I’ve got Sarah Millican leading my sessions, she keeps saying “are you ready for your next run?” And my answer is obviously “no!”. I need to be more positive!! I know what you mean with begging for the end!!

[bluepanda Graduate in reply to Hidden]

Ha! I had exactly the same reaction so don't fret. I have Sarah too. The pure relief when my music lowers in volume and Sarah says 'you can slow down now...' 😂

[Hidden in reply to bluepanda]

What music are you listening to? I’ve had 80s power ballads on!! I saw somewhere someone say they try to list American states from each letter of the alphabet so I tried that today (as well as music), except I was trying to think of animals names. It kinda helped 🤔

[Jogunlikely Graduate in reply to Hidden]

I listen to radio 2 confessions podcasts. It makes me laugh and I have to concentrate on what they are saying rather than what I am doing 😆

[Jogunlikely Graduate]

Hey don't sweat it. It's all about getting the brain and legs to agree on the running action. Invariably one will want to stay on the couch 🙂

You've done the hard bit by starting. On R2 go slow on the run bits and run for as much of the 60 seconds as you can. Even if you only manage 10 steps at the start of each 60 seconds it's better than no steps. As others suggest maybe do a week of brisk walking for 30 minutes as week zero then do week 1 running.

Most of all Be kind to yourself. This is your journey so don't compare it to anyone else's x

[Hidden in reply to Jogunlikely]

Thanks this was helpful, I kept it in mind for W1R2 re at least the first 10 steps of each run, it helped!

[Jogunlikely Graduate in reply to Hidden]

Well done 👍 keep up the good work x

[SOULY47 Graduate]

Well done for starting. You will be amazed by what your body can do. But like others have said, just take it slow and easy. Everyone is so friendly on here and the support is amazing. Just think by mid/late Oct you will be doing a steady 30 min non -stop jog/run. I'm about to start W2 tomorrow. So we can encourage each other along.

[Hidden in reply to SOULY47]

How did week 2 go for you? What do you have to do on that one? Think I’ll be doing W1 a few times first.

[SOULY47 Graduate in reply to Hidden]

Done Session 1 on Monday night, fuelled by cake!. It was ok. Just have to keep telling my self to slow down however any slower and ill be walking it all haha.

[Jell6 Graduate]

You just need to go unimaginably slowly, we think run = fast, not in this case.

Keep repeating the week until you complete all the elements, and then feeling proud of yourself, sloooowly jog into week 2.

Great that you are off the couch 🤩

[Absrhia Graduate]

You got to think beyond the pain, you are in control of your body. That’s what I kept telling myself for the last 3 runs. Next time bud!

[Dunvid68]

Like you I struggled with week 1 so I did what I could and then repeated week 1 for a 2nd week and was able to complete it at the 2nd attempt. Stick with it and you will improve. You can always repeat a week until you are able to complete itI don't know how fast you were doing the runs but try slowing down. 60 second runs 1 did at about 8-9km/h (5-6mph). Just enough to feel as though I wasn't walking - it was more of a light jog than a run. Remember you are trying to build up to run 5k not a 200m sprint. Doesn't matter how fast or slow you go you are still going faster than someone sitting on couch in front tof the TV.