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Couch to 5K
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Newbie who is new

Howdy, so today I started W1R1. A bit disappointed since I could not complete it, but I knew in my mind I would just be using this to test my boundaries a little so I am trying to not beat myself up about it too much. I ended up doing two and a half 60 second runs, with the rest of the time walking. I will eventually build up my tolerance.

I think the last time I ran properly was for a sports day when I was about 11/12 years old (even though I was chubby even then, I still won a handful of races). I really do enjoy running and walking so I would love to feel the joy I felt back then, but I know this will all come in good time.

Really looking forward to my journey to better health! :)

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Welcome.

Don’t be disappointed, that’s the hardest run on the plan, it’s so difficult to know how fast to run it... how do you assess how out of shape you are? There’s only one way to find out, and you did... that’s a positive really. That run tried to kill me several times, I’m being careful to avoid injury so that I never have to face it again!

Run slow, then slow down... then go, but slow a wee bit more. It’s not about “running” yet, we don’t start as runners... it’s about getting ready to be one. There is no such thing as too slow, it’s a matter of going as slowly as we can to get through the session and building the endurance as we go.

You can do this... the only thing that can prevent it is between your ears... if you refuse to give up, you got this. You sound like you got that quality too.

So, welcome and enjoy the journey. Did I mention to keep it slow?

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healthunlocked.com/couchto5...

Welcome... check this out... relax... :)

Take it slow and steady. and enjoy the ride... it is a way to go... but we are all running right there with you :)

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Well done getting started! Don’t be disappointed honestly 60 seconds running is a lot for anyone who hasn’t run in a very long time...personally I was violently ill after my first run and I couldn’t complete it either. The second time I did 4 of the runs and ran a little bit (maybe 10 seconds of the other runs). Just keep upping your game a little each time you go out. Your fitness will build very quickly. You’ve done 3 epic things today: You made the decision to run, you got out there and ran and you posted in this forum. This place is a phenomenal source of motivation, support and advice. Everyone’s journey is different, there is no time limit on when you will complete. Take it slow, really slow, slower than you think you should be going, remember you’re trying to run (light jog-just above walking) for the duration you are not sprinting like Usain Bolt. Enjoy the journey, it will be hard but you have a load of virtual cheerleaders behind you now. Keep us posted on your runs and we’ll support you best we can. You will have bad runs, good runs and great runs, it’s all part of the process, but all of them will be great for you. Wishing you many happy miles! One final word of advice, observe the rest days. Allow your body time to recover and build, they are just as important as running days and they will reduce your risk of injury 😀🤩

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Thanks for the advice! I can definitely tell I'm really going to appreciate my upcoming rest days a lot😀

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Lol - sooner than you can imagine right now you will be like the rest of us - rather disgruntled that we CAN'T run (because it is not a good idea believe me) on our Rest Days :)

This Running lark is the crack cocaine of "healthy world" as you will discover at some point in your journey :)

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So very true! Bloody addictive this running lark

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Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Enjoy your journey.

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Well done on starting :-) I'm curious to know... why couldn't you complete it?

Legs hurting? Out of breath?

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Well, bit of both. I mistakenly did the first run way too fast, so after the second run (which I took a bit slower), I felt like I was going to die haha

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If you're doing this on your own, you have my sympathy, because you have no-one to help you judge your pace. Then you 'run' (sorry) the risk of going too fast, struggling and becoming demotivated all because you simply didn't know to JOG VERY SLOWLY :-)

TIP: in the jogging bits (think JOG not 'run'), make sure the effort feels comfortable - you can measure that by your breathing: you should be able to hold a conversational comfortable (or sing Happy Birthday or count to 5 or 10, all quite easily). If not, you're going too fast... as you've found!

Good luck!

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My first time doing week one was truly shocking, and I felt surprised, because I had thought that with all the brisk pace walking that I did, that I would be reasonably ok.

I was wrong! I could have collapsed, I was that exhausted.

I recently re did the entire programme, following time out due to an injury, the difference was amazing.

Just go slower than you think possible, I made the mistake of trying to run.

Brilliant that you have started, remember next time SLOW, this programme really does work 🤩🐌🐌🐌🐌

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Yeah I definitely felt the same! I ended up just walking back home after the last jog I did. Definitely going to try and pace myself much better tomorrow :)

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W1R1 was by far the worst run of the bunch. I remember I started and had a moment of being like 'this feels so strange - what is my body doing?' because, like you, I haven't been running since I was a child. It almost killed me. It gets easier!! I promise you! Slow down, right down...I sometimes go the same speed as people walking their dogs around me.

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You have found your people! Read the beginning posts of graduates and you will never think "I just can't do it" Less than ten percent of us (we did a survey) graduated on time/with 5k.☺

Slow, steady, at your personal pace and NEVER run on a Rest Day. That's all it takes, my word on it :)

Welcome to the Tribe and wishing you many happy miles in your future ☺

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Welcome to the friendliest forum on the web ! 1:1 is the scariest of all runs, but it sets your baseline and gives you some idea of how to proceed. Don’t worry if you feel you don’t have enough pace/stamina/style/confidence: that’s why the programme includes a repeat function, because not everyone can do everything first time around. It has taken me nine weeks of repeats to achieve week 1, so I’m genuinely an expert on this aspect ! But I can do this and you can too. Keep getting out there, and enjoy your journey x

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