I tried my 1st ct5k run today and only managed to actually run the first section, after that only bits of the following ones and I’m feeling really deflated. I’m only 22, overweight and my motivation is because I can’t even get to 5.4 on the beep test! I’ve been going to spin for the last 2 months in hope it would help get my fitness up enough to a level where I can run better, but seems not as I was wheezing after 2mins and could barely lift my legs. Any encouragement would be amazing, I’m determined that I WILL run!!
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Boston15
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This plan is about building stamina, endurance and basic cardio fitness.....it is not about speed. The recommended pace for the plan is one at which you can speak full clear ungasping sentences as you run.
This builds stamina and strength and then, and only then, can you think about pushing for speed, otherwise you will get disheartened and more than likely injured, which could stop you for days, weeks or months.
There is no safe quick fix to this, so follow the instructions and enjoy your journey.
This is the home of "Could never run - now I try not to get upset because I can't run 5k in ten minutes or some equally outlandish time" 😉
Seriously, read the beginner posts of Graduates like me - and fret ye not
Slow, very very VERY slow running and just doing the hardest part of all - actually going out the door every second day - will see that "Graduate" badge after your name also sooner or later.
Probably not as soon as 9 weeks though - less than ten percent of us graduated on time or with 5k So -
If you REALLY want to be a Runner - you have found your people, and slow and steady is your key
Hello Boston! Listen, I’m almost 3 times your age, overweight and had never run before! I’m on week 2, part of week 1 I felt I was running on tree stumps. Keep it really slow , stay well hydrated - and read the posts on the forum for massive amounts of motivation! You can do it, you’ve already done the hardest bit by getting out there! Good luck!
Don't get disheartened, I too am overweight but stuck with the program and it did take me longer than the 9 weeks but I still managed to complete and run for 30 mins.
Just take it nice and easy and at your pace no matter how slow. Your still lapping everyone on the couch 😊
Daughter had to have a serious non surgical procedure on her legs which pushed me out of action for a while and her but to be honest it was so lovely for me to be able to get her back to her best again. Something that I would have never dreamed possible and so for me it my time again 😊
Thanks all, my first thought when getting home is ‘this programme isn’t for me as I don’t even have the stamina to do the first run’ and that the basic level of fitness required isn’t even what I have but after reading posts on here I’ve seen it’s the same for many people which gives me hope! Everyone who can run for even 5 mins is my inspiration
That’s the spirit! You will definitely make it in the end! Truly the hardest thing is getting out the door the first time, and you’ve already done that. You’ll find plenty of boosters on here to get you through the problems - real or imagined, we’ve all had some version. Glad to have you with us instead of on that couch. 😄👍
I think wk1r1 is a shock to most of us as a lot of us didn't feel we were "that unfit"! But; keep going! Redo a run if needs must. Your battling your mind as well as your body!
When you keep going you will be shocked and so amazed with yourself in how things change so quickly in fitness and in your body you won't want to stop.
I struggled in wk1 and struggling now in wk7, but I know I can do it but its as long as I want to.
Oh and I'm not pressurising myself to do it in 9wks or to actually get to 5k. It's whenever I graduate but running for 30mins none stop is all I want in the end. Then after that who knows!!
I took 3 weeks to complete week 1 and even then I had to change my route to a flatter one. I kept a record of each run to begin with so I could see any improvement run to run. I did think at one point well if I never get past week 1 at least I'm doing more than I was. You can do it and you will, just keep plugging away and remind yourself it's a Marathon not a sprint and it takes time.
Hi Boston15! I understand exactly how you feel. I am 24 and weigh 14 stone, not an easy thing to say but I’ve accepted it with the knowledge that like you, this program will really help me kickstart my new healthy active lifestyle.
I have just finished my last run of week 9 and let me tell you, it was the single biggest challenge of my life. Still is! Week 1 felt impossible at the time. On my first run, I struggled with doing 20 seconds, never mind 30. I took so many breaks throughout and ended up just walking through it.
I was so disheartened and upset, I thought that I would never make it to week 9 at that rate. But you know what? I went out for my next run, and amazingly I ran a bit longer. Repeated the same run again and I did even better.
The first week is trying to condition your body into doing something that up to now has been totally alien to it. You’ll improve so quickly the more you keep at it, you’ll even begin to enjoy. You will have some setbacks along the way but embrace them! If I can get there, you can. This program is truly made for novices. As other people have said, go as slow as possible! speed will come in time but duration is key. The more you run, you’ll develop a technique to help you stay calm run. Keeping your muscles as relaxed as possible will help, especially your legs. Try to fight back the demons in your mind saying you can’t do it. I still get them every run. The more you push through it, the better you’ll do! We’re all here for you!!!
Hi Boston, it took me nine weeks of repeats to conquer week 1, so rest assured you’re not alone ! I was so unfit I had to start on two walking paces and build up to the jog - 10 seconds in each run at first, then 20 . . . Seemed to take forever to get anywhere ! You really can do this. Always remember the First Rule of C25k: The only run you fail is the run you don’t go for. We’re all on your side here x
Well done for getting started. It doesn't matter at all if you couldn't complete the first run - you've already achieved more than you did last week. Just listen to your body and if you need to stop and walk that's fine. I did find that I needed to run *really* slowly to be able to manage - my brisk walk was probably faster than my run at first!!
Hi Boston15. Don’t beat yourself up about it, you did better than you realise - your determination got you out of the house! Think everyone as you’ve read was in the same position. You think “oh running for a minute is that all” but oh my! How wrong you can be! Those minute runs are the longest minutes ever. I too repeated wk1 and 2 more than 3 times each and know the plan will take me longer than 9wks. I am a non runner and at 47 need 2 rest days between runs! But just keep at it. It does get easier and this forum really helps as it is possible as no doubt you’ve read - just do it at your pace. Don’t let this set you back - keep at it. Good luck 🏃♀️👍🏼
Hi Boston, first of all well done on your new healthy lifestyle, please don't worry about the 1st run, like you I'm overweight despite losing two stones. When I started c25k I'd been doing spin and step 3 times a week for 8 months, and approached week one thinking it would be easy.... how wrong I was, I too was like a puffing billy and couldn't manage the first run. That was back in October. This week I've ran 3 5ks.... slowly. It can be done and you will do it, just take your time and remember a steady jog. Keep us posted as to how you get on. There's loads of advice and encouragement here good luck
Stick with it it really works ! The first couple of weeks are hard as you get used to the feeling. I thought at first there was no way I could do this but by running slowly (and I mean really slowly) I got there over a couple of months. Keep at it and you really can 👍😀
The other think to bear in mind is that spin is very different to running and uses different muscles. The aerobic fitness helps but it feels very different and hard at first.
Thanks all for the positivity and motivation! I did my W1R2 today and managed to run 5 of them! (Albeit very slowly). I was given an inhaler years ago as I had a bad cough for a while, and took that out with me and what a difference!! I went from wheezing and tight chest my first go, to barely being out of breath this time. I also think the fact I went at a slower pace helped too, but without all your motivation I probs wouldn’t have even given it a second go. I did find the sides of my feet and knees hurting were the things that stopped me completing it, but I put that down to being overweight and the way I run
So I tried to get back out last night for my 3rd run after giving myself 2 days to recover from R2 as my knees were hurting. Within 4/5 paces my knees felt incredibly painful so walked back home and ever since have felt as though they are bruised/ swollen underneath. Has anyone else had this? So frustrating because all I want to do is get back out there, but I know if I do it’ll damage them for even longer
Follow the app and u will do it I have and lost 1st in 7 weeks and 1st via diet before app would recommend a fitness watch and increase your steps every day
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1st run
Week 6 run 3 - fail 
Week 8 Run 1 - FAIL
W5R2 - AM Run - Fail.
1st Consolidation Run 
