Can I

[scotlandsroute66]

I am 60 and last ran 10k when I was 35. I want to do one this year I was planning on doing a 5k first but I find it nigh on impossible to run longer than 3 minutes continuous. I started with a walk / run plan but still find this over 3 minutes a problem

[UnfitNoMore Graduate]

Welcome. I had a break from running from 16 to 46... the first thing I had to learn was that I wasn’t 16 any more! It was so hard to run for 60 seconds... so I slowed it right down... and then I could, and I progressed through the weeks... now I can run 8k and I’m moving on up. So, as a former runner I’d suspect that you’re pushing too quick.

Which plan are you following? The One You C25K app/podcasts/plan are amazing.

[scotlandsroute66 in reply to UnfitNoMore]

I shall look into it I am using Couch to 5K but will look into C25K podcast

[UnfitNoMore Graduate in reply to scotlandsroute66]

It’s the same one! Hopefully your coach mentioned conversational pace to you... if you run to that pace you should progress well.

[ArthurJG Graduate]

Welcome: I take it you’re somewhere north of Inverness with that username? Yes the One You Couch to 5k app promoted by the NHS and BBC among others is excellent. If you can run continuously for three minutes you can certainly progress from there: if you always hit a wall at 3 mins you’re probably going too fast. If you can’t start slow (I found that really hard to learn) then try starting at your normal pace then consciously slowing down after 100 steps or so. (if you can’t count to 100 aloud that also shows you’re going too fast). Forget about speed until you can do the distance.

[scotlandsroute66 in reply to ArthurJG]

Real handy advice and aye am North of Inverness lol

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace, which builds stamina......speed follows.

Of course you can do this........but forget about any relationship between your pace 25 years ago....... relax, go steady and enjoy the journey.

[SmashedPotato Graduate]

If I can do this then you jolly well can SR66 (58 and 8 weeks ago could not walk without puffing). I think my biggest and best lesson from C25K and forum is that it is ok to slow down my running speed in order to complete my runs .... (a snail running on pogo sticks probably conjures up an appropriate picture.....) and do not worry about speed/distance for now. At the end of the day I am out there and getting there safely and confident that C25K is the best and proven way for me to achieve 30 minutes of running. See you over the finishing line SR66. All the very best. SP.

[scotlandsroute66 in reply to SmashedPotato]

Thanks that certainly gave me a boost. I’ll be right behind you at the line. 👍🏼👍🏼

[SmashedPotato Graduate]

You will probably overtake me, but that is fine too (virtual smiling emoji, as I am still sussing out this posting lark and cannot locate the little blighters) x SP

[lizzierunning Graduate]

I last ran aged 16 and fifty (yes 50) years later started running again and am now on W6R3. I don't think I could have gone right back into it without the gentle guiding podcasts.