So today was my first day of C25K, I survived just over the first 15 minutes... am I the only failure who couldn’t manage it? I thought this was for beginners, I clearly need help!
I also started tonight and didn't realise quite how tough it was going to be! I did manage to complete the run but my walks and runs did slow down between repeats but I persevered even though I had to keep hitching my pants up! Try again!
Awww well done you! I tried again and have just got home from the gym, I’ve done 2 sessions fully complete 🙏🏽 Feeling good but nervous about the harder weeks
Don't give up. I've just completed week 1, it wasn't easy and I'm a bit scared of week 2. But this forum is full of wonderful people that between them, have experienced just about or down. Give yourself a rest day and start again. You've proved you can get out of the door, that's the hardest bit. As everyone here says, slow and steady, it's not a race it's about what works for you.
Thank you so much! I’m doing much better now... and also nervous about next week too 😫
You didn't fail , you tried!! 🎉👍
Trying is not a fail! Not doing it is a fail 😉
How fast where you going? ....that could be the issue
Think jogging on the spot but moving forwards gently 👍
That's the pace for now, speed and marathons come later...... ( in my case muuuuccchhhh later 😉)
Good luck, keep at it. Repeat the run at a much sllooowwweeerrrr pace, you'll be fine.
If it makes you feel better, or puts the pace in context, dog walkers pass me chatting to each other, whilst I'm panting, red faced and my legs are on 🔥.
Running is very different to brisk walking, you always have one foot off the ground, it's hard, your body needs to get used to it. You will get there👍 Don't give up 👊
Awww thank you!!! Such a motivational post! Thank you for the support! I’m preservering through, and completed 2 runs of week 1!
Thank you for your support x
Well done for completing 2 runs 🎉🎉. Just hang on in there and do it in your own pace and time, there is no rush with this. I haven't run for over 25yrs so just starting back.... so slow and steady for me..... but I'll get there 🏃🏽♀️🏃🏽♀️ and so will you 😊
I started tonight too (although I did Park Run last Saturday - mostly walking tbh) It was much harder than I thought - turns out I can't really jog for a whole minute. In my defence, I live up a mountain, so the first half was all uphill, before I turned round and came back down. I ran for the whole minute the first two times, then stopped at about 40 seconds each time after that, walked for 10 and jogged the last 10. Felt like a failure, but then thought, I did what I could, it made me hot and it raised my heart rate, so it will have started doing some good. I think the important bit is to keep going and just try to push it a bit more each time. Also, have to say my legs felt like lead and my jogging pace felt slower than my brisk walk. Hoping it'll get easier.
It will, for sure. Well done for getting off the couch. Enjoy 🙂🌻
My jogging pace is DEFINITELY slower than my brisk walk. I can walk all day long but those 1-minute jogs were murder!
Glad it's not just me!
Awww well done! Living near a mountain sounds hard! Well done for attempting the park run, I can’t even imagine being confident enough to ever achieve that!
We can do this! 🙌
I've done run 2 and I think it was worse than the first! I managed to run for longer and my legs didn't feel so heavy, but I skipped the last minute of jogging because my head hurt so much. I'm doing this (in part) to reduce my blood pressure and I felt like my head was going to explode. It didn't, and I've had a rest day, so I'm going back to Park Run tomorrow. I'll jog as much as I can and walk the rest. Hoping it'll get easier with time. I've bought running gear now, so I've got to keep going!
Definitely not a failure. You got started. Have a rest tomorrow, then go again - slow and steady. All of us here know exactly how you feel, and we're all here to cheer you on. Happy running, and welcome 🌻
Thank you! I didn’t give up! I survived and doing much better, just nervous for week 2
You didn't fail, You were out there giving it a go!! You were amazing, try again, slow right down. When I started I was a mess, gasping for air and terrible shaky legs but somewhere along the way...hopefully not too far😂 it all comes together. 😌 You can do this. 👍
Thank you! Appreciate the support ☺️
Congratulations on your first 15 minutes!!! I mean it, seriously !! Great step you have taken, getting out of the couch and running much more than yesterday, than the past week, month or if you are anything like me, more than in the past years! We all struggle with different things: it took me over 3 months to get decided to run, some others repeat the first week 4 times before proudly moving on, many people repeat runs later in the program and it is ok, we are all different.
So focus on all the positive sides of your 15 minutes as the other folks were highlighting and take it easy. Go veeeery slow for the next one, 🐌🐌🐌🐌 should be passing you by at this stage!
Your target can be to do again 15 minutes or a bit more if you are up to it, building on what you have already achieved.
You can do it, we all have our gremlins in our head trying to make us head back to the couch. A lot of the effort in the program takes place in our minds!!! So, focus on your achievements, you will be able to do it, and we are here to cheer you up!!! 😉🎊🎉👏💪💪💪💪
Awww thank you so much! Honestly the support on here is overwhelming! And your words are so precious! I managed to persevere and have successfully or thereabouts completed two full 30 minute sessions! Getting there 😫🙏🏽
Hey, great news!!!! Congratulations 🎉🎊 👏 I was sure you could do it!!!! And you did. Keep going, you’ve got this!!!! It may feel tough at some points but you know now that perseverance pays off. Happy running!
Maybe you wentctoo fast like I did on my first run. A VERY LIGHT JOG with no bounce. That using up too much energy.
Snap! I wanted a week zero - found week 1hard. Afterwards some people said to maybe use lamp posts -run to one walk etc . I just did my best and kept at it. On week 7 now and running for 25mins. I cannot believe that. Just keep with it. You will see your own progress each run and that is what I measure myself by...
Good luck !
That's really encouraging. Thank you.
Wow! You’re an inspiration, and LOL! Yes I definately could’ve done with a week zero! Progressing okay so far, I’ve managed to complete 2 30 minute sessions 🙌 thank you
Oh me !! Ha ha ! Used a treadmill for the first time and realised how slow I actually am 😊 well done !
You have not failed you are just starting out. Try again, go slowly, walk if you need to just keep moving.
We all started at the beginning and know it can be hard
Stick at you will amaze yourself in weeks to come.
Important thing is do not give up
I am persevering! Thanks to everyone’s support! Feeling great! Already surprising myself
Good for you. Just keep at it and let us know how you are getting on.
Go slower, the slowest jog you can manage. I took a while to work that out ☺
Do not feel bad about this. Look at your own circumstances. I had an office job for twenty years, hate exercise and smoked for 35 years. Heck the first jog section was enough for me, no I think I managed two before collapsing in a breathless heap thinking some one was ripping my lings out. Just repeat day 1 until you can do do it otherwise you will push your body too hard with risk of injury. Your body needs time to build and strengthen. It does not start to happen over night but needs more time to hit your target. Remember the target is a 5K run not, 5K in 5 minutes, there is no time involved. Good luck!
Thank you! And well done on your success
I think anyone who does this is awesome including you. Keep going and you will get there and remember there is no problem in repeating runs until you get comfortable. The most important are the rest days. Back in November I couldn’t have imagined running for 28 minutes and here I am about to start wk 9 and closing in on 5k of continuous running. You’ll get there.
Wow! Great inspiration! I can’t imagine getting to week 9! But I have everyone on here supporting me 🙏🏽
I called into a shop half way through my first run, and wondered how I'd have the energy to get home again!
I can only repeat what everyone has said... I found those runs MUCH harder than I thought I would and almost cheered when Laura announced it was the last one. I'm not sure I could have done all 8 If I'd been going uphill! You will find your own technique and pace I'm sure. But we're all so proud of you for doing it in the first place!
Awww thank you for your very kind words! I’m doing much better this week
Please don’t think of it as failure as 15 minutes is better than nothing. If you find the running is hard then walk and try to complete the days programme. Any little bit of exercise is better than nothing.
Choose another day, maybe a different time and try to repeat day 1. Keep at it as it makes you feel great. You can do it!
All of us are beginners !! We all have different strengths, 15 minutes is an achievement, maybe next time you will do 20 minutes, don’t beat yourself up!!
Well done !!
While I can't talk much I didn't complete W1R1 the first time, like others have said my problem was pace. So the second time I took it slower and nailed it.
You didn't fail at all, you got out there, and you did it, ran and exercised more than yesterday or last week it doesn't matter each step no matter how small is just as important as any big ones taken.
Thank you 🙏🏽
Hang in there - the starting is always tough but from experience it does get easier and it’s ok to finish a run as we always have bad days. Just get there for the next one. Good luck
Thanks! Managing well with perseverance
I’m not sure you can class this or yourself as a failure. It sounds like you’ve achieved 15 minutes more than you usually do. Rest up, eat well, go again. And again. And again. Achievement is a relative thing, focus on the sense of achievement of overcoming your own personal hurdles. We all struggle with different aspects of this and have slightly different battles to fight.
Thank you 😊 grateful for your kind support
How can it be a failure when you went out and gave it a go? Think of how many who haven't. Pat on the back for getting out there, and good luck with the next one
Thank you! Managing well after the rubbish first attempt, improving each time! It’s quite surprising!
Omg you are so not a failure! You did it.....you started it, which is so much more than me!! Don’t be down hearte, please keep going 😊
Aww thank you! 🙏🏽😭 I am! Completed W1R2 feeling great!
That’s brilliant 😊 keep posting as I need the motivation and inspiration!
I’m planning to start running on Monday 🙃
Winston Churchill said this 'failure is not fatal: it is the courage to continue that counts'. Now have a day's rest and get back out there like the successful person you really are.
Haha! That was very motivational! Thank you
No 'f' words here please....this is the beginning of something new... different and maybe a tad tough.
Check this out...
Then slow down... and then slow down more... snail on a go slow We rock...
Huge well done to you and I will use an f word... you are fantastic!!!!!
Haha that made me smile! Thank you very much! I’m doing a lot better! Completed W1R2 and surprising myself
You are NOT a failure my lovely. 15 minutes is excellent- it’s 15 minutes more than you did the day before. As others have said - are you running too fast? Another tip - look at your running technique. You may be inadvertently using up more energy than you need. There are some really good YouTube videos on running techniques for beginners. Just google anything like that and they will come up. Specialist running shops also give this advice for free too, as do gym instructors. Keep going - we’re all with you.
Didnt think to YouTube that! Great suggestion thank you
I’m doing a lot better! Completed W1R2 and surprising myself
I think the mistake nearly all of us make is looking at it and think 'that's easy. I can run for a minute'. So, off we trot. We put our all into the first one or 2 sections and hey presto, we've gone too fast. It's too soon. You're gasping away like a fish out of water. You assume it's because you're so unfit and no-one else is like this (you've seen those elegant gazelles running effortlessly for miles....). You've no energy left to do the rest. You're upset and angry at yourself and want to give up before you've started....
DON'T!!!!! You got off the couch and you did 15 mins of exercise that got your heart rate pumping and started improving your fitness. The only way you get fitter is by pushing the limits a little more each time. Have a day or 2 as rest days then go again. Don't run. Trot. Slowly. You get faster with time but for the moment you want to concentrate on stamina. The feeling you get when you finish a run is worth it. During the run you may well mutter some choice words under your breath (I think that is also normal!!) but it doesn't matter.
I started on the 21st Jan last year. I still head off to fast on some runs and end up gasping and having to stop to regroup. Other times I go much further without a second thought. You need to work out what works for you.
Enjoy it - Not going to say good luck as you don't need luck. It's all about enjoyment and going steady. keep us posted!
So true Juhe!
Haha that made me smile! Thank you very much! I’m doing a lot better! Completed W1R2 and surprising myself
Your words are very much appreciated 🙏🏽😊
And true to form, I wrote that in my running gear and soon after headed off on a trot way too fast! I'll never learn!! 😊
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
Enjoy your journey.
Congratulate yourself for getting that kit on and getting out there!! 👏🏽👏🏽👏🏽👏🏽 You deserve to. And for making the decision to do something that’s just for you! 👏🏽👏🏽👏🏽👏🏽. You may have been going too fast. So many of us think it’s not right if it’s not as quick as we see other people running at first, but it really is slow that wins in this programme. So be proud of going slooooow and then go slower!! That means your fantastic! 😉
Be gentle with yourself and do you! We’re all different and that’s what so great about running. But you’re never alone! You will not be the first person who has not quite completed all of run one! So don’t be disheartened. This is something that’s going to be fantastically special. That run is history! Pffff to it! It’s not something reserved for the special few. I can vouch for that!! You can do this! 😁😁😍❤️
Thank you so much!
Definitely not a fail! I completed my second run last night - my back started aching about half way through (I have big boobs!) and it was soooo cold, but I persevered. You can do it!
Aww thank you!
WE can do this 🙌
Stick with the plan! I’m on my last run of week 9 and when I started I really struggled to run at all and couldn’t believe how sore I was after that first run. I’m now running for 30 mins without issue so if I can do it so can you. Btw I still find the first 10 mins of every run really hard but by the end I could do more so you will get there 😀
I'm so glad someone else is the same as me.. Week 8...i still struggle at the start.. More from calf pain than anything.. Stamina is fine and I'm not breathless.. Just in pain. Ive Got proper shoes.. Warm up properly and stretch before I go.. But calves are still hell fit the first 5-10 minutes 😒
That is so raw and true! I love it! Thank you for keeping it real! Appreciated 🙏🏽 And I hope I can actually get to week 9
No, you haven’t failed, I felt the same and completed C25K just before Christmas and this is someone who wouldn’t even walk the length of Tesco’s car park. Persevere!!!
@Couch_potato it wasn’t a fail, it was a training run, you should be happy that you did 15 mins 👏👏👏
Make sure you stretch before you go out and hydrate, you can do this 🏃♀️🏃♀️👍
Thank you so much! Doing better now
Great news, you’ll be graduating before you know it x
If you could do week 1 easily there would be no point in doing it at all. Just keep going and gradually you will be able to do it and will then go on to week 2. You have started which is the hard part. Think on on the bits you have done not what you haven’t 😀
Very true! Thank you so much!
Just do as much as you can do, but keep doing it.....it's amazing how quickly you improve! I was a bit like you and now enjoying week 3. I stuck on week 2 for 2.5 weeks, didn't want to move up until I felt ready. Good luck.
I failed too. Now, 9 months later, I run 15Km every week, and, at 69 years old, can do 5Km in 32 minutes. So you are not the first to fail, nor am I.
Week 1 is about much more than running for 1 minute sections, it's mainly about getting ready to run, and getting out there. Oops, here I am typing this when I should be running...... see ya later runner.
You are so right. I woke at 3this morning worrying about my run. Then at 8 am I literally got so excited. It was soooooooo hard but so happy for new.
Wow!! So inspirational! Thanks Keep uo the great work!
There are lots of posts on the forum that make you think it’s easy but there’s a whole spectrum of abilities and honestly you won’t be the only one struggling with your first run. The key is to keep trying and you will get better. You’re possibly running too fast and slowing down will help, it may feel too slow but stick with it. Best of luck for your second run
It's never a failure. You started. Remember next time to go even slower. Well done for starting and see you at the finish.
I hope to see you all at the finish line ... thank you
Well done Coach_potato, you're certainly not a failure. You managed 15 minutes, and that's really great! Week 1 is tough, the hardest week in my opinion. I remember coming back from my first session and thinking "What on earth have I got myself into?".
My guess is that, as others have said, you're likely just going too fast. It's so hard to work out how fast to run when you've not done it before, but you want to aim for a light jog, and by light jog, I mean probably little faster than walking pace. If it seems too slow, that's fine. By the end of week 9 when you graduate you will almost certainly naturally have got faster, but if you don't, that's also fine. Despite the title, C25K is about the time spent running, not the distance covered.
You know your body. You have two more runs left of week 1, or if you feel you need to repeat run 1, then do so, it's all fine. I'm quite sure if you try again you'll manage it, just remember to slow down!! Please trust me here, once you're through the first couple of weeks, you'll feel amazing. You've already done the really hard part, which is getting off the couch.
All the best,
Thanks Neil! It means a lot! I’m doing a lot better after rerunning week one, and now comepleted W1R2... hooray!!!
Well done there is no such thing as failure you did 15 minutes , try again tomorrow do another 15 minutes . I hated my first run it was so hard . I struggle every time I run but feel good afterwards knowing I tried
Good luck Martin
Just starting is a huge win, I’m there with you - I paused my first run, you are amazing and not a failure in any way. Listen to your body, take it slow and try again - getting out there is what it’s about. You’ve got this! xxxxx
Hi there..yes 15 mins is a big first step. All the way through this I've had runs I couldn't complete. So I take an extra rest day and start again till I can do it. Running really slowly helps too! It only takes one or two repeats to get there. I got this advice off the forum which is very helpful. You're definitely not alone. The psychological benefits or finding you can actually do something you always thought you couldn't are really important and feed into other areas of life. Good luck!
I could not do it either. I found a program called "None to Run" that started at 30 seconds run and 2 minute walk. I am now on my 4th week...but, only the 3rd week of this program...which is 8 intervals of 1 minute run and 2 minute walk. I could probably start the C25K now. Don't be afraid to start walking early,,,just do what you can...it is amazing how much you will improve. I also and repeat days/weeks until I am comfortable..
Awww thanks Martha! Really helpful! We can all acehive this
Well done. 15 mins is super even if you have to walk more of it than jog ! You are not a failure at all. Starting couch to 5k is the best thing you will do this year. Just repeat the week until you feel happy. I started at a snails pace. Wk 1 was such an effort. Now I'm on week 8 run 2. Persevere and your efforts will pay off. You have already taken the first steps. Don't give up. You can do it.
Thank you! I can’t imagine getting to week 9, but completed W1R2!
Well done for starting! That is the hardest bit, like others have said on here. I have just completed w9 run 2 so have 1 run officially left of the programme - I’m not saying that to make you feel bad I’m saying it because I didn’t even manage the 15 mins you have on my first run!! Who knew 1 minute of running could feel so long?! All I can say is keep going, even 15 mins is better than nothing at all and that’s what I kept telling myself - I promise if you do it 2-3 more times you will start to see your progress and that really will spur you on! Honestly, I never thought after my first run(s) that I’d be finishing the programme and feel good at running around 25-30mins - some days will be harder but just keep telling yourself this is better than doing nothing. Keep us posted with your updates! You can do it!!
Awww that made me smile! Thank you very much! I’m doing a lot better! Completed W1R2 and surprising myself
So pleased! You can do it!!
You only fail when you stop trying!
Keep going! You got this!
I started week 8 last Wednesday.. Not been able to go since because of work shift patterns.. But just to say... Week 1 nearly KILLED me.... But I managed run 1 week 8 with relative ease.. Just keep at it...dont go too fast. Its easy to try and go to quick with the short runs. Slow it down.. I'm sure MY walking was faster than my running sometimes 😂🏃🚶. Best of luck
Please listen to me. You are amazing. You started and that's great. I started last week. Smoke 20 a day. Drink wine. 55 years old. Teenage son really not well. SO best friend said lets do this. We live miles apart. It is so hard. But today I started week 2. On last run I was screaming it hurt so much but I did it. You too will do it. Keep going. Little and little. Slow jog. Smile. Have best music on so you can release the diva in you. Don't care about people looking. If it's too hard find your own pace. Walk it. How Amazing are you.
I love this! Release the diva in me 😂
Let Will Smith (yes, THAT Will Smith) tell you why you should keep failing:
Keep going! 15 mins is brill! I was so deflated on Sunday after not being able to complete my first run and I’ve been out again tonight and managed it. Can’t believe it - if I can do it you definitely can!! Well done, you’ve got this 💖💖
Awww! WE all got this thank you
I managed runs 1 and 2 then got poorly and haven’t managed run 3 yet. Went for a fast 20 minute walk this evening just to kind of keep my foot in the door. I will also probably end up fully repeating week 1 as I know I won’t be able to move on to week 2. Keep going, something is better than nothing x
Four months ago I ran for 15 secs and wanted to die ! Today just completed week 5 run 3 ! My advice keep repeating the runs till you can do them then move on ..15 secs then pushed to 20 secs etc
If anyone can do this in 9 weeks good for them but do it at your own pace !
Awwww well done for your acheivements! Such an inspiration! Keep going
That’s 15 minutes more than you did the day before. It’s fuel in the tank for your next run. There’s no time limit, just take it slowwwww 🙂
15 mins sounds pretty good to me! I nearly died on my first “run”! I did week one 3 times before I even thought about moving on to wk 2. Hang in there, listen to your body and don’t give up. I’m doing park runs (slowly) now from a baseline of zero. It can be done.
It only counts as a fail if you let it stop you from trying again 😊 - I’ve been doing it for 8 weeks and I’ve only just managed three consecutive runs without cheating to finish week 3! But I’m still trying and very slowly progressing 😎
Hi please dont give up I struggled first time as well It will get better I promise
W6R1 and first outside run, failed !!!!!!! only managed first 5 min run then about 1 min of 8 min
really, really struggled and for the first time since I started C25K, I stopped and walked instead of continuing...
back then too...so I've thought of what the word fail can stand for... F......First A......attempt I.......
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