Seeing some great feedback about this, so I’m giving it a go today. I’m at my heaviest weight at 16 stone and unhealthiest in terms of fitness, so I can’t wait to try to get back into a good form!
I’m just wondering, though, how fast should I run or walk? I’ve never done running outside before, only on a treadmill!
Are you following the NHS Couch to Five K programme? I hope so cos it’s brill
It tells you exactly what to do and when there is a link to the programme and FAQ about it on the pinned posts on the right
Slow is the way to go 🙂
I assume so, the couch to 5K app on Apple store, unless there is a different one?
Well done for getting started! I too have done first run tonight and have gone as a fast walk pace only slightly lifting feet off the floor. I have done the first few weeks before and found it was a good speed to go out. Hope this helps and good luck 😊
Brilliant thank you! I just finished and managed to jog at a steady pace and brisk walks in the 90 second periods. I was worried at first because my legs were painful above the ankle around the shin with each step, but admittedly as I got to the 5th or 6th jog it started easing up. It’s been about 2 years since I last exercised at the gym so I assume that’s why it hurt but feel really good having finished 
Do plenty of stretches before you start I’ve found to be good. Hold your toes and pull up stretching your leg and stand on the edge of a step and drop and raise your heels is also good for your calves. Great that you feel good hope you enjoy run 2 just as much 😊
Great for getting started. Your walk should be brisk enough to get your heart rate up a bit and your run just more than that . It's not a race take your time and good luck 😊😊
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.
Enjoy your journey.
Day 1 Run 1
Run 1 day 1
Day/Run 1. 
Week 1 Run 1 
