Help a newbie!

[Mrscheyne18]

I'm new to C25K and I'm SO unfit... Needing reassurance 😳

[Tasha99 Graduate]

You’ll be good if you stick to it. Set your days and stick with them rain or shine. Maybe not ice but snow is OK. Stick with this forum as the support is fantastic.

[IannodaTruffe Mentor]

Welcome to the forum.

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

You can do this...........yes, you can!!!

Enjoy your journey to.

[Cuig1975]

Just follow the program and take it sloooooowly...... every run is an achievement and making you fitter than you are now

[Gonnatri Graduate]

Slow and steady wins this race. It's about building stamina not pace so don't worry about how far you're running. If you struggle to run for the full time slow down and you'll be fine

[ButtercupKid Graduate]

I’m massively unfit (though much better than at the beginning of September, when I joined the programme) and carrying an extra person in fat (I call it Ethel), so don’t be afraid - I’m managing this, and you will too. Trust the programme and yourself, take it slow and steady, use the repeat function if you need to, and always remember the First Rule of C25k: The only run you fail is the run you don’t go for ! Enjoy your journey x

[Firetop]

Do it, do it, do it...you can!!!! xxx

[RunnerLCA Graduate]

You’ll do great! Just take your time with it, there’s no rush to complete. I was probably at my least fit for a while when I started and i’d not long had a baby, every run prepares you for the next and builds your fitness gradually 👍🏻

[Lorala1962 Graduate]

You can do it! I wasn’t a runner either, I really struggled at week 1, but finished the programme. I have now just restarted but this time I run at a easy pace in the ‘walk’ slots and then at a faster pace in the ‘run’ slots. It just shows what we can achieve when determined. Don’t give up 😄, you will feel so satisfied and be healthier.

[Skifit]

Take it slowly, don't beat yourself up if you miss a day, repeat a run if you think it best before you move on and you'll be great. Remember we all started where you are. Enjoy it.

[Hidden]

You can do this keep

[Hidden]

Keep on believing

[Newbeee]

You can do this, I am on week 2 and had a lot of doubts before I started. I now realise that those doubts are unfounded and by taking it steady you can do this.

[Tcheuki Graduate]

It took me 3 attempts to do W1D1 but now I'm on W4D2. Dont look ro far ahead at the plan. It will put you off. Concentrate on the week you are on. Just take your time and you'll get there.

[TwoCats2]

I'm in week three, I'm unfit too but completing each little run section feels good and builds confidence!

[FMS50 Graduate]

Hi Mrscheyne18

Don’t think too hard - just follow the instructions

I’m 5 stone overweight- haven’t run for 10 years and always believed it was something other lucky people could do but wasn’t for me

So find some good music and enjoy - you might just amaze yourself! Good luck and enjoy

[hulland]

Use the support forum - follow the voice- and don’t go too fast - you will do it!

[John_W Graduate]

The clue is in the title of the program You're on the 'couch'... now follow the program to get to '5k' (actually, it means 30 minutes)

[UnfitNoMore Graduate]

Welcome.

I spent 30 years doing everything I possibly could to get 100% unhealthy... and I succeed! Bending to pick up the laundry had me panting for breath and sweating. I smoked 20+ a day for 35 years. I drank too much, I ate badly (not too much just not balanced). While I hadn’t deliberately set out to be so unfit... I nailed it!

Anyway... I failed to get on with a different beginners programme... walked a parkrun... volunteered for the week after... spent the morning clapping and cheering runners, walkers and all those somewhere in between and then I got talking to a marathon runner, who suggested C25K. I came home... got the app, did some reading, and that evening I put my last cigarette out and said hi on here.

Run one hurt a lot... I was running too fast. After that I never looked back. I injured my knee on a rest day and did the strength work until I could run again. I graduated... then I went out one day to see how easy I could do 5k... and I managed to do it at a slower pace, without being out of breath, with no sweating, and I really felt like I could just start again right there and then. That was the moment I saw just how much difference to my life this clever little plan has made.

So, no matter how unfit you are, this will change all that... all you have to do is keep going to the start line. Enjoy your journey to a fitter healthier even more fabulous you.

[Windhover in reply to UnfitNoMore]

This is such great story, really encouraging.

[Windhover]

You've shown you have the courage to start, which will keep you going through the programme. And at least you're young! That's a massive headstart in itself. If it gets a bit difficult, just go a lot slower. It's really surprising when you find you can do something you always thought you'd be useless at, which is good for your self belief too...and having more confidence feeds in to all other areas of your life. It's a gift you can give to yourself and there's no reason why you won't be able to do it. Just trust the plan and look at all the other people it's helped (including oldies like me) It does work.

[HappyCrafter]

Take it slowly, go at your own pace. Good luck

[SalukiX]

If you are unfit it’s actually a very good programme to do. I am halfway through week 8, never thought I could ever run for 8 mins not to even think of 28 mins.....it is very important to follow the audio guide, if you get pain, slow down and take an extra day rest. I strained my calf, postponed the runs and just walked but keeping the legs moving. Came back on w4 and took it steady.......just see it as a long term thing, don’t rush it and you will be fine......👍👍👍👍😁😁😁😁

[Size4]

I just started on Monday. It was tuff to get going and motivated but you will feel great once you get going.

Just completed w1R2 and seemed to enjoy the first half of it.

I think having a Banana before I left and some upbeat drum and bass kept me going.

Good luck

[Carltonmagpie Graduate]

Hey Mrscheyne 18, I'm also a newbie and also quite unfit. I should complete week 2 this evening and believe from little acorns grow big oaks. Every step at the moment is tiny but I'm just following the plan bit by bit. I have however set myself some goals - to complete a park run when I graduate from the plan (end of March?) and I have entered a 10k in June. Looking ahead to those events I know I can't do them yet but I'm trusting the plan to get me there. Shedding some pounds is an added bonus. Good luck and go nail it!

[Papillon17 Graduate]

Be positive, run slow have music or a running partner and enjoy you will be amazed how your body changes and adapts.